Tips for fighting off the summer heat
Heat waves are becoming more and more frequent and are taxing on the body, even though it has a natural system to combat rising temperatures. Despite this, some people tolerate rising temperatures less well, while others are particularly vulnerable to them. Fortunately, there are solutions to help the body adapt and avoid all the discomfort that heat can cause. Before we give you tips on how to cope, let's see how the body adapts to rising temperatures and what discomfort they can cause.
Nature is well-designed, as the body has mechanisms to maintain its temperature constant, even when it's hot. Humans are homeothermic beings, meaning they have the ability to maintain a constant average temperature, which is close to 37.5 degrees Celsius. To do this, they are equipped with a thermoregulation system that activates if the external temperature threatens to disturb the balance of the internal temperature.
In case of high heat, the body initiates a series of thermal exchanges to dissipate heat and thus cool the body. There are 4 main types of thermal exchanges:
- Evaporation: This is probably the most well-known cooling method to the general public. This thermal exchange is possible thanks to perspiration: a thin film of sweat is formed on the skin, providing coolness. But it is by evaporating that sweat will allow heat dissipation and thus body cooling. Moreover, this perspiration can be excessive if it is very hot. It then causes itching and small pimples on the skin.
- Radiation: Humans are able to cool themselves simply by emitting radiation, and these are the radiations visible with an infrared camera.
- Convection: In response to heat, blood vessels dilate. This dilation helps to carry heat to the skin and facilitate thermal exchange with the outside environment, thus cooling the blood. In other words, there is a transfer of heat to the external environment.
- Conduction: This thermal exchange is very simple: upon contact with an object that has a lower temperature than the body, a transfer of heat occurs from the warmer medium to the cooler one. This is why it's not uncommon to see your pet sprawled on cool tiles during the summer.
The efficiency of the thermoregulation system is intra-individual; some people tolerate heat better than others. Despite an effective thermoregulation system, heat significantly impacts the body.
The main disorder caused by high temperatures on the body is dehydration. The clinical signs are numerous and easily identifiable. It causes:
- Dries mucous membranes (pasty mouth)
- Extreme fatigue.
- Weight loss, which reflects a lack of water in the body, as it represents 60% of body mass in adults.
- Hypotension. Water is the major component of blood; a decrease in body water leads to a decrease in blood volume. Blood circulation is reduced, which can have deleterious consequences for organs that no longer receive sufficient oxygen and nutrients.
- Significant drop in physical energy.
Dehydration corresponds to a lack of water and mineral salts. This causes a series of symptoms, listed above, but it has another serious consequence for the body. Indeed, it will no longer be able to cool itself effectively since it will no longer be able to produce sweat, which requires both water and electrolytes. The physical thermoregulatory system can no longer use evaporation to lose heat and risks heatstroke. The symptoms of heatstroke are as follows:
- Intense headache
- Fever
- Dizziness
- Behavioral disorders
Rehydration and lowering body temperature become vital. This heatstroke can be fatal for people particularly at risk from heat. This is the case for infants, young children and the elderly, as these age groups are more sensitive to dehydration.
· In infants and young children, this is explained by a higher proportion of water in the body: it reaches 75%. Thus, cutaneous water loss is increased. They also have a higher metabolism, which leads to more significant water losses. They therefore need a much more frequent water intake compared to adults, but many children do not have the reflex to drink, and infants can hardly communicate the sensation of thirst.
· In seniors, the proportion of water in the body is decreased, reaching 50%. Similarly, with age, there is a loss of the sensation of thirst, which can be very dangerous since the elderly person will not realize their state of dehydration and will not have the reflex to hydrate sufficiently.
Finally, heat disrupts the body both physically and mentally. It affects the brain and causes a decline in cognitive functions, leading to decreased productivity. It also impacts mood and can cause anxiety, nervousness, and a decrease in sleep quality (insomnia). In the long term, these effects can lead to depression. Fortunately, there are many effective solutions to cool down and cope with rising temperatures.
The most effective way to protect oneself from heat, regardless of the time of year, is hydration. Whenever the thermometer rises, it is essential to increase water consumption throughout the day. This means increasing both water intake and its frequency. However, be careful not to drink too much, as excessive water intake can also be detrimental to the body. The optimal amount of water is between 1.5 and 2.5 liters per day for a sedentary individual. One should not wait for the sensation of thirst to hydrate, as it is already a sign of dehydration. To reach this quota, there are many tips, such as putting ice cubes in drinks, or drinking tea or water flavored with lemon zest, for example. Water consumption also comes from food, especially through fresh fruits and vegetables, which are both rich in water and minerals.
Hydration is made easier with the Hydratis solution, which contains a precise formula allowing an adequate supply of minerals and trace elements, promoting maximum water absorption. The body is rehydrated faster and more effectively than with water alone. With its senior range, designed and developed for the elderly, Hydratis also provides enhanced hydration for those who particularly need it.
To combat the heat, in addition to hydration, it is also advisable to cool down to help the body maintain its temperature:
- Nothing beats taking reasonably cool showers, wetting your face and neck with a mister, or splashing yourself with water. With a thin film of cool water on the skin, the body can enhance the evaporation phenomenon to lower its temperature.
- It is also recommended to eat light meals to reduce the digestive load. Digestion consumes a lot of energy and water from the body, which can therefore be saved by eating easily digestible foods such as vegetables.
- You can also opt for lightweight clothing, such as linen, which will promote air circulation.
- Above all, stay cool: close the blinds during the day and avoid going out and exercising during the hottest hours.
The most effective way to protect yourself against heat, regardless of the time of year, remains hydration. At all times, it is therefore necessary to maintain optimal hydration levels, and more particularly for those most sensitive to heat: children and the elderly.
Hydratis is the first solution adapted from 3 years old for effective hydration and facilitates hydration for seniors. It allows for faster liquid assimilation and is adapted to the physiological constraints of older individuals. Don't let the sun's heat hinder your well-being with Hydratis tablets, available in natural and fruity flavors.
