9 tips: prepare with us and don't succumb

We enjoy hot weather, especially in conjunction with holidays and relaxing by the water. It does not enrich the work pace or the lives of seniors, but risks deteriorating health. We must also protect children.

The weather attacks with high temperatures.
How to cope with it without harming your health?

The human body needs heat, which it maintains by thermoregulation. The relationship between the internal and external environment works on a balance that is more difficult to maintain during high temperatures on thermometers.

Our body exchanges information or energy with the external environment. And this relationship is also applied with the ambient temperature.

The body can produce heat. In winter, we warm up, we dress more, we warm up our homes.

In the heat of summer, we dress less and sweat more.

Do you know how heat is exchanged with the environment?

Heat is exchanged between the body and the environment in various ways.

1. Radiation of heat

Also referred to as radiation.

It moves from object to object through infrared radiation. And it does so without the need to touch.

In this way, the human body can transfer up to 60% of heat.

The amount of heat given and received depends on various properties of the environment and surrounding objects, such as temperature, humidity and air velocity.

2. Conduction

Also known as conduction.

In conduction, contact between two objects is required. Heat is transferred from a location with a higher temperature to a location with a lower temperature. The rate of transfer is also affected by thermal conductivity.

In the body, blood is a good conductor of heat, whereas fatty tissue is an insulator.

The air around the skin acts as an insulator.
Under normal conditions, about 15% of heat is lost.

However, the situation changes...

The highest rate of heat conduction occurs in water and moist environments. In this case, up to 65% of the heat loss occurs.

3. Flow

= convection.

It is caused by the movement of molecules and is closely related to heat conduction. We use this principle of heat exchange when using fans and air conditioning.

Approximate range of heat loss 15%.

4. Evaporation

Evaporation = evaporation of water.

Water is transferred to the surroundings through the skin, without the body's control. Under normal conditions, approximately 600 millilitres of fluid is expelled to the surroundings in this way.

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The skin contains sweat glands, through which sweat is secreted. Sweating increases the release of heat to the environment. We know this especially during exercise. Also in case of high body temperature and in hot weather.

Sweat glands can produce up to 1.3-2 litres of sweat.
At 100% relative humidity, heat dissipation stops.
1 litre of sweat = 2000 kJ of heat energy.

Another example is the transfer of heat to water vapor, when exhaling.

Breathe on a glass or mirror. What happens? It gets dewy.

We can transfer about 30% of the heat through this mechanism.

Thermoregulation of the human body

Heat regulation has a centre in the hypothalamus, which is part of the brain. The balance between heat loss and heat production is important. It is important in the overall homeostasis or stability of the internal environment.

Body temperature measured:

• in the mouth = 35-37.5 °C
• in the rectum = 0.3-0.5 °C more
• under the arm = 0,5 °C less

Through thermoregulation, the body tries to maintain core temperature = 37 °C.
Core temperature = temperature of deep tissues (organs of the chest, abdominal cavity and skull)
Surface temperature varies based on the properties of the environment.

The following are used in heat production:

1. basal cell metabolism
2. muscular work, the familiar shivering of the body, muscles
3. hormonal regulation, stress response
4. metabolism and digestion + hunger

The main heat producers are the liver, heart, muscles and brain.

The body attempts to regulate the increase in body temperature by dilating blood vessels, evaporation during breathing, sweating, and limiting heat production.

When the body temperature is lowered, blood vessels constrict, heat is produced by muscle tremors, goose bumps - piloerection, hormonal, chemical and also by metabolism.

What about extreme temperatures?

The human body can maintain a constant core body temperature for a period of time in ambient conditions of approximately 12-54°C.

High temperature

= hyperthermia.

The body accumulates, builds up excess heat. It's not enough to transfer.

Tolerance is up to 39 °C body temperature.
Above 40 °C there is a risk of cardiovascular failure, low blood pressure and unconsciousness.
The survival threshold is stated as 43 °C.

The body attempts to transfer heat through a combination of regulatory mechanisms.

It is decreasing:

• Physical activity
• muscle tone - muscle tension
• appetite
• secretion of thyroid and adrenal hormones
• blood vessels dilate
• sweating increases
• breathing and evaporation of steam are accelerated

Plus.

One actively tries to adapt. An example is dressing in light clothing.

The risks of high temperatures

Hyperthermia is outwardly manifested by sweating. But that's not all. The heart increases its work and minute volume, blood vessels dilate.

With excessive sweating, the body is deprived of fluids and minerals, electrolytes.

Dehydration ensues, blood pressure drops. And together, they're a significant factor in the development of collapse.

With dehydration and low blood pressure, there is reduced blood supply to the skin = problem.

The body is unable to transfer heat through the skin.

Kidney failure is a risk. Too high temperatures also risk disrupting homeostasis and brain function.

A symptom of hyperthermia would be:

• red hot skin
• initially moist, sweaty.
• later dry skin - a late symptom of overheating
• a feeling of nausea or vomiting
• headache
• weakness
• reduced tolerance to change of position, first from lying or sitting to standing
• low blood pressure
• collapse
• rapid pulse and breathing
• reduction to cessation of urination
• for impaired brain function
  • mental changes, confusion, disorientation, hallucinations, delirium
  • convulsions of the body
  • disturbance of consciousness, unconsciousness

You know heatstroke and heatstroke? What is heatstroke...

Heatstroke is caused by the accumulation of excess heat in the human body.

It results from being in a high temperature environment. Heat builds up, the body is unable to transfer it. Thermoregulation is impaired.

Exposure to excessive heat from the environment = heat stroke.

The second form is heat stroke or sunburn.

This term is often inaccurately confused with heat stroke among the non-expert public.

However...

Heatstroke is caused by direct exposure to sunlight on the head and neck area. The brain overheats and thus the thermoregulatory centre.

Read more in this magazine article:
Heatstroke, heatstroke - summer, sun, heat, water and our health

Watch out for the at-risk group of people!

For this group of people, it is important to remember that problems can occur earlier and with a lower dose of heat.

The higher risk of complications also depends on pre-existing diseases, such as in the elderly. Conversely, in young children the thermoregulatory centre is not fully developed and may behave differently than in adulthood.

Risk groups and factors:

1. Children
2. Seniors
3. pregnant women
4. dehydrated people
5. people with fever
6. cardiovascular diseases
7. disorders of sweating and mineral excretion regulation
8. excessive physical activity
9. taking certain medications
10. drug and alcohol abuse

Remember:
Never leave children in the car!!!

Even an air-conditioned car will turn into a stove in a few minutes when the engine is switched off.
No living organism can remain in such heat!
There is a risk of severe overheating and death.

How can we help ourselves with the high temperatures that the hot summer weather assaults us with?

A question that forces us to use all available methods to cool our bodies, air and environment.

1. Air conditioning = a good helper but a bad enemy

High temperatures force us to use air conditioning in vehicles, homes and workplaces.

A fan is no longer enough, we need air conditioning. But this solution is not always the healthiest.

Air conditioning has an effect on our health. And a negative one, especially if certain principles of use are violated.

You must have heard about the too high temperature difference between outside and in an air-conditioned environment. Examples are the car, the bus, but also switching between the office and the outside environment.

Cold air should not blow directly on the body. Headaches, muscle aches, neck pain and joint inflammation are risks. Learn to use air conditioning correctly.

2. Clothing and footwear

Arm yourself with appropriate clothing for a hot day.

And by that we mean airy and light clothing, loose pants, dresses, shirts, blouses.

Good materials to wear during the summer are silk, cotton or linen. Good examples are also bamboo, hemp, but also various combination materials, also new fibres that wick away sweat and do not keep the skin damp.

Artificial and tight clothes are not suitable.

It is necessary to think about the appropriate colour. And these are light, pale shades.
Wet sweaty maps hide in different patterns and in summer colours.

If you sweat, you have to replace the garment.

It is very important to protect your head from direct sunlight. The brain is sensitive when the temperature rises.

Our eyes also need protection. Choose sunglasses with a UV filter.

What about footwear?

Footwear should also be airy.
Not closed and leaky.
The feet then steam up and there is room for fungal diseases.

= sandals, strappy shoes, canvas sneakers and the like.

The problem is work boots, which are often designed for safety reasons.

3. Sunbathing and hiding from the sun

Basking in the sun is, of course, part of summer. Especially for women's skin, but men are not far behind.

The sun is also needed for the production of vitamin D.

For this, however, a few minutes of full-body sunbathing is sufficient.

For the rest of the time, sunscreen should be applied to the body, and with a proper SPF. SPF 50 and 50+ for children and the elderly. Protecting the skin with airy clothing and a head covering will help.

For a detailed overview, see the article:
Beautifullytanned skin and our health
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Which sunscreen is right for you?

For older people and children, this goes double. Alternatively, it's a good idea to move out of direct sun into the shade or an outhouse.

It's also widely recommended not to go out in the sun from midday to mid-afternoon. The exact time is not as crucial as the strength of the sun's rays.

Too much time in the sun = a problem (sunburn).

4. Fluids

We are reminded of proper drinking habits all the time. And during hot summer days, this is doubly true.

You don't need 2x more water than normal, but a little more for sure. Lack of water risks dehydration, low blood pressure. Which together leads to loss of consciousness, i.e. collapse.

Dehydration is also a risk for brain, kidney and of course cardiovascular malfunction.

Also in this context, the increased risk in children and the elderly is highlighted.

Fluid loss under normal conditions in an adult:

• 800-1400 ml of fluid in the urine
• 600-800 ml during respiration
• 500 ml by sweating and through the skin - increases to 1500-2000 ml with exertion
• 100 ml through faeces

And during the summer heat it is even more.

Daily water requirement by age

Example:

70 kg of weight = 1400-3150 ml of fluid.

Under normal conditions, approximately 2.5 litres per day is sufficient. During hot days, however, the need increases.

Attention...

It is better to drink in smaller amounts but often.
People receiving treatment for heart or kidney problems should be careful about their fluid intake.
For these people, the GP will determine the amount needed.

How do I know if I've been drinking too little?

The amount and colour of my urine will tell me if I'm not getting enough fluid, and that's before there are any problems.

Not enough dark urine = not enough fluid.
Enough fluid = light urine and adequate urination.

The feeling of thirst comes late. It is stated that the feeling of thirst should not come. In the summer it can be a problem that most people know.

Therefore, it is better to anticipate and take some water with you.

Again, remember the importance for children, pregnant or elderly people.
They usually forget about water.
And even for warmth when they are rushing to the library, the store or for a walk around town in the worst heat.

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Lots of fluids = problem

It can cause water poisoning.

Yes, that's right. Water poisoning.

In this context, it is stated that the body is only able to take in a maximum of 15 litres of water in one day. However, this figure is individual. For some, it may be as little as 10 litres.

A symptom of water poisoning will be:

• headache
• vomiting
• disorientation, confusion
• high intracranial pressure
• swelling of the brain
• impaired consciousness to coma
• death if left untreated

What can I drink?

You ask:

What fluids are appropriate and inappropriate?

Appropriate fluids are:

• spring water - pure water
• bottled water for babies
• filtered water
• bottled table water
• mineral water, but with lower mineralisation
• fruit teas
• herbal teas
• jelly tea
• rooibos tea
• fresh fruit and vegetable juices diluted with water
• watermelon (not a liquid, but has a high water content)

Coffee and black tea are diuretic.
Not in the inappropriate group.
But don't forget a glass of non-alcoholic liquid.

Inappropriate liquids:

1. Alcohol - absolutely inappropriate liquid
2. Sweetened drinks
3. cola drinks
4. sweetened mineral water
5. energy drinks
6. nectar

Beer is good for quenching thirst.
But only while drinking it.
When poured into the body, it takes the last drops of water with it.
Its effect is strongly diuretic.

It is said that 1.5 litres of beer can produce up to 2.5 litres of urine.
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A litre of fluid is missing.

5. Diet

Like fluids, diet should be more controlled. It is not just thought of in relation to body weight.

We taste less when it's warm. And that's why we're more comfortable with light meals.

We mentioned in the introduction that in the heat, heat production by the metabolism is reduced and appetite is reduced.

So it makes sense.
Lots of food = lots of energy.
Lots of energy = lots of heat.

How do we know what's good and what's not during the summer?

Generally speaking, we talk about light foods. They are represented by fruits and vegetables in particular (and now we can mention watermelon).

Foods for hot days:

• Watermelon
• pumpkin
• zucchini
• cucumber (even sliced in water)
• tomatoes
• peppers
• avocado
• olive oil
• something between a drink and a meal = smoothie
• dairy products and good quality protein
• food supplements, vitamins, minerals
• and a host of other

Of course, for carnivores and meat.
But rather lean meat, poultry or rabbit and fish.
The reason is its lower energy value.

We combine it with green, red, yellow vegetables and olive oil.

Your digestive tract will reward you for the smaller portions on a hot day.

Mediterranean cuisine is the way to go. There are many different methods of eating in the world, and each person finds something different. You just have to approach your food shopping and preparation sensibly.

Be aware of some principles when handling food

Food handling and preparation has some guidelines in the summer. These are mainly meat, dairy products or eggs.

Important:

1. storage - as short a time as possible out of the cold
2. reduce defrosting time
3. preparing food at a sufficient temperature and for a sufficient time
4. food from your own kitchen
5. on holiday, beware of street food and drinks
6. hygiene habits
   1. clean hands
   2. clean work area
   3. clean dishes

Read also the articles:
How is salmonellosis transmitted and how to protect yourself against it?
Summer diarrhoea and not only spoiled food or moments
What is the right diet for diarrhoea, constipation or vomiting?
Vacationers beware: Pharaoh's revenge is not a fiction

6. Water from outside

An excellent option is to travel to a beach by the sea or to a swimming pool or other body of water that is suitable for this purpose.

Alternatively, home refreshment will suffice. Cool water in the shower or bath will bring at least a little cooling. Hardening off should be started slowly and gradually improved.

Cool water, summer water, lukewarm water.
It's individual.
It will help the body and mind.

Warning:
As blood alcohol levels rise, so does the level of courage.
This connection can be the beginning of disaster.
Read also the article Alcohol and swimming on hot summer days.

7. Relax in nature

During summer days, we cannot forget about active relaxation.

This means going out in nature, going hiking. For a shorter period of time, city parks are also suitable.

Movement activity will also help us recharge our mental fitness and get rid of stress. It will be right to take enough time to sleep, or take an afternoon siesta after lunch.

Moving in nature can make ticks uncomfortable.
Although their incidence decreases in the heat.
And injuries should be avoided.

8. Weather, forecast and local weather changes

The weather in summer is typically high temperatures. It is better to know at least a day in advance what to expect tomorrow. We plan our activities accordingly.

The weather in the mountains varies, so it is good to inform yourself about local conditions. Heat storms are not uncommon in summer.

Interesting information can be found in the article, Storms and the destructive power of lightning can threaten your life.

In the countryside, park and outdoors, temperatures are likely to be more bearable after 6pm.

But...

In the city, the situation is different. The sun's all-day scorching on roads, buildings, concrete and other structures is taking its toll. The temperature is not dropping.

Note the thermometer on the highway.
Air temperature 35°C.
Road temperature 55°C.
Let's think...

9. How do you ventilate properly?

Certainly not during the day.

It is advisable to ventilate immediately and early in the morning when the air temperature has not yet risen high.

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Then it is not until the evening when the air has cooled down again.

Alternatively, you can help yourself by hanging a dampened sheet or towel over the windows.
This will help to cool and moisten the air at least slightly.

Ventilation should be done by opening all the windows and preferably in such a way as to create a draft in the room. This will exchange a large amount of air in a short time.

At night, windows can be left open for ventilation. However, this is an individual recommendation and some people may not be comfortable with all-night ventilation.

Read also a selection of summer issues in one place:
Summer, sun, heat, water, our health and injuries, illnesses or other typical summer problems