High temperatures are not just a simple nuisance; if you are not used to it, they can be very dangerous. Whether you are a construction worker, gardener, professional athlete, or simply moved to a hot climate, there are a few simple steps you can take to gradually get used to your surroundings and fight the heat. In addition to this, be sure to wear light, breathable clothing, drink plenty of water, and pay attention to warning signs that indicate overheating.
Steps
Part 1 of 3: Adapting to the Torrid Climate
Step 1. Start with light recreational activities
When you have to get used to the heat, it is best to indulge in pleasant and simple things until you understand how the body responds. Take a brisk walk, kick the ball or do some small gardening, but be careful not to overdo it; if you stay outdoors for too long, you can quickly feel exhausted.
- If you've recently moved to a warmer climate location, you may not be ready to go through your normal routine.
- Go out early in the morning, when temperatures are still tolerable, and gradually get used to the heat that will increase over the course of the day.
Step 2. Reduce the power of the air conditioner
Raise the thermostat temperature by 1 or 2 degrees every day for a couple of weeks; in this way, the internal climatic conditions become more and more similar to the external ones and, by constantly and gradually exposing it to temperatures that are on average higher, the body can only adapt.
- As a general goal, you should set your thermostat so that the indoor temperature is no lower than 10 ° C than the outdoor temperature once the correct acclimatization peak is reached.
- Settling times will be much slower if you constantly rely on air conditioning to cool you down.
Step 3. Prepare yourself mentally
Before going out, drink at least 350ml of fresh water to ensure proper hydration. Take a few deep breaths to calm your nerves and be ready to sweat; the sultry heat is oppressive however you look at it, the sooner you get used to the situation, the more prepared you will be to cope with it.
Be patient; getting used to any temperature change takes time
Step 4. Don't get depressed
It will only take you about a week to start noticing the absence of the physiological discomforts you have worked hard for. In order not to lose the results achieved, you must continue to face the heat at least every two days; once lost, you will have to start all over again to regain acclimatization.
Maintain a regular schedule of outdoor physical activity; for best results, you should work out at least 2-3 times a week
Part 2 of 3: Staying Active in the Heat
Step 1. Do small sessions of strenuous physical activity
When you are adjusting to the new climate for outdoor training, it is best to start with sessions of about 15 minutes of moderate exercise; as the adaptation continues, you can add 2-3 minutes each time. Take frequent breaks to rest and try not to exercise too much too soon.
- Pay close attention to how you feel after each workout; if you find that your performance has decreased, do not risk further and reduce the intensity of the exercise or take longer breaks.
- An average individual typically takes about two weeks to acclimate to the heat.
Step 2. Drink lots of water
Don't skimp on fresh water before biking, hiking, or running, and schedule plenty of breaks to hydrate yourself during your workout. If you are working hard in sweltering heat, it is essential that the body's tissues are well watered; high temperatures cause you to sweat constantly, even if you are not doing demanding physical activity.
- Dehydration can deceive you, replenish your fluids at regular intervals, even if you don't feel thirsty.
- Always carry a bottle of water with you or make sure you always have another source nearby.
- Sports drinks allow you to replenish not only fluids, but also essential electrolytes needed to keep muscles active and strong during training.
Step 3. Gradually increase the time you spend outdoors
After the first two weeks or so that you are in the new environment, increase the duration of the sessions to one hour each time; this soon becomes easier and you can start spending longer and longer periods in the fresh air. If your goal is to acclimate as quickly as possible, organize an adaptation path that will gradually lead you to resist outdoors for at least two hours a day.
- Once you are able to be comfortably outdoors for two or more hours a day, you begin to settle more easily to activity and rest.
- To improve tolerance, try to find some areas with some shade or remove non-essential clothing, rather than seek refuge in the house.
Step 4. Don't exceed your limits
Monitor your heart rate, breathing closely, and be prepared to stop activity for that day if you start to lose control. Even if you are a high-level athlete, there comes a time when the body is no longer able to withstand the effort when it is too hot and in that case your constant attempts can go from difficult to dangerous.
- You have to listen to the body and not blindly follow the exercise routine. When you feel very hot, stop what you are doing and look for a shady place to rest for a while, even if you haven't finished your training session.
- Consider splitting the exercise into several shorter sessions to reduce the risk of overheating.
Part 3 of 3: Staying Safe and Healthy
Step 1. Put on light clothing
Choose short clothes, such as t-shirts, shorts, tank tops, and sportswear that wicks sweat, until you have developed some sort of "immunity" from heat. Loose, comfortable clothing is also recommended to allow the skin to breathe. In any case, whatever you decide to wear, it is important that it is breathable enough to release heat and prevent it from being trapped close to the body.
Choose light colored clothes instead of dark ones, because they reflect the sun's rays, reducing the heat that is retained, unlike dark ones that absorb it
Step 2. Replenish lost nutrients with food
Eat lots of foods rich in healthy electrolytes, also take vitamins and minerals before and after venturing outdoors; fruits and vegetables like bananas, spinach, avocados, and beans are all great choices. Just as it is essential to maintain proper hydration, it is equally important to assimilate appropriate nutrients to take care of the body.
- Do not avoid salty foods, because they trigger the phenomenon of water retention and in your case they are useful for fighting dehydration.
- Protein-rich foods, such as lean meats, fish, eggs, and nuts, keep you full for a long time without weighing you down.
Step 3. Recognize the symptoms of heat stroke
Some of the more common signs of heat-associated ailments are dizziness, nausea, exaggerated fatigue, and rapid heartbeat. If you find that you have some of these symptoms, stop what you are doing right away and find a cool place to shelter from the heat.
- A cool shower (not cold, as a drastic change can cause shock) can help bring the body back to normal temperature.
- If neglected, heatstroke can be fatal; use common sense and for your well-being avoid unnecessary changes.
Advice
- Make sure you don't suffer from any medical complications before taking individual steps to acclimate to the new climatic conditions.
- Do not remove sweat from the body: it is one of the most effective natural methods of cooling the body.
- Observe the color of the urine; if it's clear, that's fine, but if it's dark yellow, it can indicate dehydration.
- If you are preparing for an exercise session or a long day at work, have small meals before you start so you don't get nauseous.
- Apply high-protection sunscreen (minimum factor 50), wear a wide-brimmed hat and sunglasses to protect your skin.
Warnings
- Since the body has a hard time retaining fluids, it is not recommended to drink drinks such as coffee, alcohol, or sugary sodas when you need to stay hydrated.
- If the symptoms of heatstroke don't start to go away within 15 minutes, seek immediate medical attention.
