How to adapt to hot weather

Directory section 1: Adapting to hotter weather 1, starting with relaxation and entertainment. 2. Turn down the air conditioner. 3. Be mentally prepared. 4. Keep the momentum. The second part: high temperature exercise 1, moderate exercise. 2. Drink plenty of water. 3. Gradually increase your time outdoors. 4. Don't go beyond your limit. Part iii: keep safe and healthy 1. Wear light clothes. 2. Replenish the lost nutrition. 3, found the symptoms of heatstroke failure. High temperature is not just uncomfortable-if you are not used to high temperature, you will actually put yourself in danger. Whether you are a construction worker, landscape designer, competitive athlete, or just moved to a hot place, you can take some simple measures to gradually adapt yourself to the surrounding environment and finally overcome the heat. The most important thing is to remember to cultivate your heat resistance slowly. In addition, be sure to wear light and breathable clothes, drink plenty of water, and pay attention to the warning signs of overheating.

Parts 1: adapt to hotter weather

1. Start with relaxation and entertainment. It's best to take your time at first until you know how to deal with the high temperature. Let's go, throw a football or clean up the yard. Just be careful not to overdo it-staying outside for too long will soon make you feel exhausted. If you have recently moved to a hotter place, you may not be ready to start your daily life.

Go out early in the morning when the temperature is suitable, so as to keep your body warm with the weather.

2. Turn down the air conditioner. Try to turn up the thermostat by 1-2 degrees every day for several weeks. This will help to make the indoor environment closer to the external environment. Constant exposure to above-average temperatures forces your body to adapt. Generally speaking, when you reach the best adaptation state, the thermostat should be set within 10 degrees lower than the outdoor temperature.

If you often rely on air conditioning to cool yourself down, the progress of adapting to high temperature will be much slower.

3. Be mentally prepared. Before going out, drink at least 350 ml of cold water to ensure that there is enough water at the beginning. Take a few deep breaths to calm yourself down and get ready to sweat. No matter what you think, sweltering heat will definitely make people uncomfortable. The sooner you accept the environment, the better you can deal with it. Be patient. It takes time to adapt to any temperature change.

4. Keep the momentum. It only takes a week, and you will begin to feel the sense of loss caused by physiological changes. In order to keep your adaptability, you need to continue to endure the high temperature at least every other day. Once this state disappears, you have to start all over again to find it. Do outdoor activities or exercise regularly. In order to achieve the best results, try to exercise at least 2-3 days a week.

Part II: High Temperature Exercise

1, moderate exercise. When you get used to outdoor sports, you'd better do moderate exercise once 15 minutes. When the state improves, it can be extended for 2-3 minutes at a time. Take more rest and be careful not to do too much exercise in a short time. Pay close attention to the feeling after each exercise. If you find that your physical condition is declining, to be on the safe side, you'd better reduce your intensity or take a long rest.

It takes ordinary people about two weeks to get used to the high temperature.

2. Drink plenty of water. Drink plenty of cold water before you start cycling, hiking or jogging, and be prepared to replenish water regularly on the way. If you want to sweat in a sultry environment, it is very important to keep your body tissues from being short of water-even if you don't take the initiative to exercise, the high temperature will keep you sweating. Dehydration can be deceptive. Whether you feel thirsty or not, you should replenish water regularly.

Take a water bottle with you, or make sure there are other available water sources nearby.

Sports drinks can not only supplement water, but also supplement necessary electrolytes, which is essential for muscle exercise.

3. Gradually increase your time outdoors. After the first few weeks in your new environment, increase the activity time to about one hour at a time. In this way, you will soon get used to it and spend more time outdoors. If your goal is to adapt as soon as possible, plan to stay outdoors for at least two hours every day. When you can comfortably stay outdoors for two hours or more every day, you will begin to feel more relaxed during exercise and rest.

Find a cool place, or take off your extra clothes and don't hide indoors, which can improve your heat resistance.

4. Don't go beyond your limit. Pay attention to your heart rate and breathing pattern. If they start to lose control, take a day off. Even if you are an excellent athlete, your body can't meet the needs of sports at high temperature. At this time, you are not only difficult to persist, but also dangerous. Care more about your health than sports magazines. When you feel unbearable heat, even if the activity is not over yet, you'd better stop what you are doing and find a cool place to rest.

Consider dividing exercise into several small stages to reduce the risk of overheating.

Part 3: Maintaining Safety and Health

1, wear light clothes. Keep wearing short-sleeved clothes, such as T-shirts, shorts, vests and sweat-wicking sportswear, until you start to endure the heat. Clothes with loose fabrics are also a good choice, because they can make the skin breathe. No matter what you wear, it is important to keep proper ventilation and heat dissipation, rather than leaving heat on your body. Choose light clothes instead of dark ones. Light color reflects sunlight, which can reduce the heat absorbed by clothes, while dark color absorbs more heat.

2. Replenish the lost nutrition. Before and after outdoor activities, eat more foods rich in beneficial electrolytes, main vitamins and minerals. Fruits and vegetables, such as bananas, spinach, avocados and beans, are all good foods. Keeping water is very important, and reasonable nutrition is also the key to taking good care of your body. Eat some salty food. These foods can keep you hydrated and help prevent dehydration.

Eating foods rich in protein, such as lean meat, fish, eggs and nuts, can keep you from feeling hungry for a long time without too much.

3, found the symptoms of heatstroke failure. The most common warning signs of diseases related to extreme heat include dizziness, nausea, extreme fatigue and rapid heartbeat. If you notice these warning signs, stop what you are doing at once and find a place to avoid the high temperature. Taking a cold bath helps the body to return to normal temperature. Don't use ice water-drastic temperature changes may shock your body.

If you are not careful, heatstroke can also be fatal. Cultivate good judgment and don't take unnecessary risks with your health.

Tip: Make sure you don't have any complications before taking measures to adapt to hot weather.

Don't dry your sweat. They are one of the most effective natural cooling mechanisms for your body.

Pay attention to the color of urine. Clear urine is ideal-dark yellow means you are short of water.

If you are preparing for a sport or a whole day's work, eat less before you leave so as not to feel uncomfortable.

Wear sunscreen (SPF 50 or higher), wide-brimmed hat and sunglasses to protect your skin from the sun.

Warning If the symptoms of heatstroke do not begin to disappear within 15 minutes, please seek medical attention immediately.

Drinks will make it more difficult for your body to stay hydrated, so drinks like coffee, alcohol and sugary soda are not suitable for hydration.