What clothes to wear in the heat, how much liquid to drink and how to eat properly? How to cool properly so as not to get sick? Simple rules for survival in the summer heat
The abnormally hot summer promised by folk forecasters has finally come to the country. In the capital +30, other cities of Ukraine are also melting from the heat. How to survive in such conditions, if there is no way to rush to vacation or at least to the country? We have found 10 simple, but effective rules of behavior in the summer heat, which together will help the body to more easily cope with high temperatures outside.
Rule 1: wear the right clothes
Ultra-short tops and skirts made from tight-fitting synthetics are suitable for a disco, not for a hot summer day. In the heat, choose light and spacious clothes made from natural fabrics (summer favorites are cotton and linen) in light colors. In this case, it is better to give preference closed things. The top should cover the shoulders, and the bottom should cover the legs at least to the knee. Believe that in a long fluttering dress of a "flying" cut you will be much more comfortable than in a mini-sundress with straps. The air that circulates between the skin and clothing helps the sweat evaporate faster, so you feel like a "wet chicken"
Rule 2: don't forget about the hat
Headwear today can be matched to any style / istockphoto.com
If a versatile cap doesn't fit your outfit in any way, look for straw hats, panamas, bandanas or scarves. An ordinary light scarf can be tied on your head in such a fancy way that it will only emphasize your style and become a highlight of the image. Remember: a hat is a must in summer. You can get sunstroke not only on the beach, but also at the city bus stop, which is hot by the sun.
Rule 3: stick to your drinking regime
The main task on a sultry day is to avoid dehydration. There is a generally accepted rule of thumb about 2.5 liters of water per day for an adult. You can adapt it for yourself: if you do not have problems with excess weight and a tendency to edema, doctors recommend drink water in summer at the rate of 40 ml per kilogram of weight. With increased loads with profuse sweating, the rate should be increased and drink a glass of water every 30 minutes. Please note that water is preferable, rather than juices, teas, and even more soda. For taste, you can add a slice of lemon or orange and a couple of mint leaves to the bottle.
Rule 4: take a warm shower
During the heat, the best solution is a warm shower / istockphoto.com
Nothing pleases in the midst of a summer day like a cold shower. And this is the main mistake in trying to cool your body. When we step under the ice jets, our body reacts to changes in temperature in a natural way: it perceives it as stress, blocks blood flow to the skin and tries to keep warm. The correct solution would be a warm or slightly cool shower (temperature 20-25 degrees). It will lower your body temperature without putting it under stress.
Rule 5: cool your hands
If a shower does not shine for you in the near future, and there is no longer any way to endure the heat, try immersing your hands in cool water. This method of thermoregulation is somewhat similar to the way a dog sticks out its tongue in the heat. The large surface of the palms will perform the function of removing excess heat from the body, and after 5-10 minutes you will feel much better.
Rule 6: skip ice cream and cold drinks
Ice cream during the heat brings imaginary relief / istockphoto.com
Anything you drink or eat in the heat shouldn't be ultra-cold. The same rule applies here as with an ice shower. A cold drink or food, entering the body, sends a signal to the brain about a sharp drop in temperature. The body restricts blood supply and goes into a heat-saving mode. It is much better to drink warm water (35-40 degrees) in summer heat. They will perfectly quench your thirst and will not prevent the body from cooling itself.
Rule 7: plan your day correctly
In the summer, all important things or meetings that require you to go outside should be planned for the first half of the day. It is advisable to cope with them before 11 o'clock, while the sun has not yet warmed up the air too much. If it doesn't work out, try to limit your hikes around the city at least in the sunshine (from 12:00 to 16:00). It is better to spend this time in the office or at home.
Rule 8: watch the room temperature
Home air conditioning should not be running at maximum / istockphoto.com
If you are using an air conditioner, do not make the arctic cold in your apartment or office. Doctors advise in the summer to set the indoor temperature at least 22-23 degrees. This will help the body avoid stress at the moment when you still have to go outside. Also, remember that air conditioners dry the air, so use a humidifier indoors. If not, you can simply spray water from a spray bottle every 1.5-2 hours.
Rule 9: eat fresh vegetables and fruits
Cooking in the heat is another challenge. Avoid frying and long-term preparation of complex dishes. First, the stove and oven heat the air very hot. Secondly, fatty and fried foods require intensive digestion from the stomach. However, in hot weather, metabolic processes in the body slow down, so grilled chicken can lie in the stomach with a brick. Best summer diet - boiled meat and light vegetable salads, seasoned with sour cream or yogurt. All kinds of fruits, smoothies, cold soups with vegetable broth are also welcome.
Rule 10: eat spicy foods
Why is spicy food very popular in hot countries? The answer is simple: hot spices contain a substance called capsaicin, which is very perspiration-stimulating. Simply put, a person "throws into sweat" from spicy food, and this helps the body get rid of excess heat. The more moisture you lose in the heat in the form of sweat, the more your body cools and the better you feel. Of course, this rule only works if an adequate drinking regime is observed.
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