Not only outside is it warm. The body also generates internal warmth if you are active, whether you are running or lawn. It takes about two weeks before your body has adapted to higher temperatures, says Susan Yeargin, assistant professor of athletics training at the University of South Carolina.
Heat remnant
But even if you are used to 27 degrees, you may not be ready for a heat wave of 35 degrees. A heat stroke can be lurking. That is a serious form of overheating where the body can no longer keep the temperature under control.
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With a heat stroke, the body temperature rises above 40 degrees. Symptoms include confusion, disorientation, loss of consciousness, headache, dizziness, nausea or vomiting. Also: fast, superficial breathing and fast heartbeat.
Extra risk for the elderly and children
According to Yeargin, the cardiovascular system is no longer as flexible and powerful in the elderly. Their central nervous system works less well to regulate temperature changes. Many elderly people use medicines that increase the chance of dehydration or heat problems, such as water pills. They run a greater risk of heat exhaustion or heat stroke.
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Tips to get through the heat
Teacher Yeargin provides the following tips to get through the heat:
Do training, garden work and other outdoor activities early in the day or late in the evening. Avoiding the hottest moments of the day is the smartest way to prevent heat diseases. Look outside, when the sun shines, shade.
Don’t ignore thirst – your body tells you something. Hydration ensures that your plasma volume stays higher, which means that your heart has to work less hard and the risk of heat diseases decreases.
If it is around thirty degrees, according to the Nutrition Center you do well to drink at least 2 liters of water per day. Because you lose more sweat and therefore more moisture in warm weather, it is important to increase your moisture intake. It is advisable to drink a glass of water every hour, even if you are not yet thirsty.
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Pay close attention to signals of dehydration, such as less peeing or a dark urine color. You can adjust your water intake to your weight, how much you move and how much you sweat.
If you don’t feel good, have it hot or can’t get harder, your body gives you the signal to take it easy. For example, read extra breaks. Take breaks in the shade or with air conditioning.
Wear light clothing, which absorbs less warmth than dark clothing. Choose cotton, linen or other natural, breathable materials. Wear loose clothing that is not tight around your body.
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Here too, clothing is important again. A cotton pajamas or shirt catches sweat and prevents you from cooling too quickly.
With a lukewarm shower before bedtime, your body does not have to work hard to warm up again, unlike a cold shower.
Avoid alcohol and caffeine before sleeping, just like intensive exercise.