Rules for survival in the heat

Переглянути сторінку українською

Hot summers have become the norm for our climate in recent years. It is pointless to complain about the weather, we need to adapt. After all, heat is a significant burden on the body, it exhausts us morally and physically. And we need to create conditions for ourselves that will help us survive hot days without losing our working capacity and good mood.

What to eat

+ Eat more vegetables and fruits. They not only help to refresh ourselves, but also provide the body with vitamins and minerals.
– Try to eat less heavy food, its digestion causes an increase in body temperature and increases sweating.

What to drink

+ Cool clean water – more than in the cold season. At temperatures above +26 degrees Celsius, it is recommended to drink a glass of water every half hour.
+ Hot green tea, naturally brewed, it regulates heat exchange.
+ Compotes, sour juices.
– Beer (leads to dehydration).
– Strong coffee (great strain on blood vessels).
– Strong alcoholic beverages (strain on the heart).
– Ice water and other too chilled drinks – they linger in the stomach, constrict blood vessels and stimulate the sweat glands. If you do drink a cold drink, drink it little by little, in small sips.
– Sweet drinks.

What to wear

+ Light, light-colored clothing made of natural fabrics.
+ A hat and dark glasses (protection from direct sunlight).
– Tight-fitting clothing, dark, synthetic.
– Metal and stone jewelry – heat up quickly and transfer their heat to you.

How to plan your time

• Get up earlier, before the sun has heated the room.
• Ventilate early in the morning and evening.
• Try to do the most important things in the morning, before the heat has heated up the workplace and you feel fresh and energetic.
• Try not to go outside from 11 am to 5 pm.

How to do without air conditioning

• If possible, close the blinds, curtains, and drape them with wet sheets. You can buy sunshades with suction cups or folding foil (such as those used in cars). You can also cover the windows with reflective film. The sun’s rays increase the temperature in the room by 3-10 degrees.
• Place a small aquarium on your desktop so that moisture evaporates from it.
• You can buy a simple spray bottle and spray the space with water from time to time.
• Buy a fan. You can place bottles of frozen water under it so that the air dispersed by the fan passes through them – you will get a low-power homemade air conditioner.
• Plants with large, wide leaves, if poured with water, will retain moisture for a long time and cool the air in the room.
• From time to time, visit the bathroom and wash your hands up to your shoulders with cool water.

How to relax in nature

• Try to be in the shade more.
• Try to be closer to water – it is not necessary to swim, just being near water bodies or fountains will make you feel better.
• Rinse your face and hands as often as possible.
• In the heat, it is recommended to take off your shoes and walk barefoot on the grass at the first opportunity. Where it is safe, of course. There are a large number of nerve endings on the feet, and stimulation of these points improves blood circulation throughout the body.

Temperature changes
A sharp temperature change is a big burden on the whole body, especially on the circulatory system. Therefore, you should not:

• after coming from the street, immediately set the air conditioner to 16 degrees. The difference between the temperature outside the window and in the room should not exceed 10 degrees Celsius. And it should be reduced gradually.
• dive into very cold water – for the same reason, a sharp change is harmful to blood vessels.