In the current global heat wave, experts have come up with some dietary and lifestyle tips that can help the body cool down more effectively.
Soaking or spraying cool water can help the body cool down. Photo: Scroll
Soak your hands or feet in cool water
In extreme heat, the body dilates the blood vessels near the skin. Blood carries heat from the inside of the body to the surface, taking advantage of the cooling effect of evaporating sweat. To cool off easily, focus on body parts with high blood pressure, such as the hands, wrists, feet, knees, and armpits. George Havenith, professor of Environmental Physiology and Ergonomics at Loughborough University, suggests applying cooling pads to these areas or submerging them in water. If possible, swimming or taking a cool shower can also be effective. You can also spray water on your skin, which helps cool the skin like sweating but does not dehydrate the body.
Have a snack
Eating light meals like salads is also a great way to cool down, as light foods require less energy to digest and produce less internal heat. The more complex the food, the more heat it generates during digestion, says Owen Jeffries, lecturer in exercise and sport physiology at Newcastle University. However, Jeffries warns that hot weather can make you lose your appetite, so it’s even more important to make sure you’re eating enough.
Be careful when using the fan
Fans can help cool you down by making sweat evaporate more quickly, especially at temperatures of 95 degrees Fahrenheit or lower. Havenith suggests placing a bowl of ice in front of the fan to help cool the air. In very hot weather, such as temperatures above 95 degrees Fahrenheit, the World Health Organization recommends against using fans. In hot, dry environments, sweat evaporates most efficiently. Fans can blow more hot air onto the body. In hot, humid conditions, the air is so humid that sweat cannot evaporate, which can make fans less effective.
Drink water before you feel thirsty
People start to feel thirsty after losing 2% of their body fluids, according to Havenith, so it's best to drink water before that happens. You can check your hydration status by looking at your urine. If it's dark, that's a clear sign that you're not drinking enough. Jeffries emphasizes drinking water in small sips throughout the day rather than drinking large amounts at once, as that much water will concentrate in the bladder and leave the body quickly. According to him, many studies have shown that ice-blended drinks can cool the body, but it can be counterproductive if the body reacts poorly to the sudden change. "If you drink cold water, you always want to make sure that your stomach and intestines are not upset. If that happens, you can have diarrhea, vomiting, and electrolyte loss," Havenith said.
Be careful when exercising
In hot weather, experts advise against overexertion. People who exercise regularly are at higher risk of heat exhaustion because they may push themselves past their limits.
An Khang (According to Business Insider )
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