Anomalous heat has arrived in Ukraine. In several regions, air temperatures will reach 37 degrees Celsius. Extremely high temperatures have ceased to be just a temporary discomfort, turning into a serious threat to health. According to the latest report from The Lancet Countdown, extreme heat now claims one human life in the world every minute.
In the context of rapid warming, simple precautionary measures become matters of elementary survival. When the thermometer shows critical values, the body begins to work at the limit of its capabilities. The main mechanism of protection against overheating is sweating, however, along with sweat, a person loses not only moisture but also vital minerals: potassium and sodium (electrolytes).
Rules of water balance: what to drink and what to avoid
Many mistakenly believe that ordinary ice-cold water is enough to quench thirst. In fact, with profuse sweating, water is not able to fully restore the salt balance. Dietitian Oksana Skitalinska, whose recommendations are cited by RBC-Ukraine, advises paying attention to the color of urine: a light straw shade indicates the norm, while a dark color is a worrying signal of dehydration.
To maintain health, doctors recommend:
- Add therapeutic mineral water or special pharmacy rehydration solutions to the diet.
- Consume a little salty food to compensate for sodium loss.
- Drink weakly brewed green tea to cool from the inside.
Caffeine requires caution: after each cup of coffee, it is necessary to drink an additional large glass of water. It is categorically not recommended to quench thirst with sweet carbonated drinks. An excess of sugar only intensifies the feeling of thirst, and the drinks themselves contain almost no useful minerals.
Nutrition in the heat: unloading the body
What we eat directly affects the ability to withstand high temperatures. Heavy and fatty food forces the body to spend a colossal amount of energy on digestion, which is accompanied by the release of additional heat. Meat dishes are better left for the evening, when the sun has already set.
During the day, the diet should consist of products rich in potassium:
- Fresh tomatoes, celery, and leafy greens.
- Avocado, kiwi, apricots, and melon.
- Legumes.
An ideal option would be cold soups: Spanish gazpacho, beet soup, or okroshka on whey. It is also worth using products with menthol and mint. They do not lower the actual body temperature, but effectively activate cold receptors, creating a feeling of freshness.
Protection from the sun and overheating
In addition to diet, it is necessary to create comfortable external conditions. The main rule is to avoid direct sunlight during the peak load period from 11:00 to 17:00. If going out is inevitable, one should choose loose clothing made of natural thin cotton in light colors. The use of a hat or umbrella is mandatory.
Throughout the day, it is important to constantly moisturize the skin by spraying the face, neck, and hands with water. Special attention should be paid to the neck, as the brain is extremely sensitive to overheating. At home, it is recommended to regularly take a cool shower, but avoid ice-cold water. Too cold a stream causes a spasm of blood vessels, which paradoxically hinders the body from releasing heat. A full night's sleep is also a key factor in restoring the body's natural protective mechanisms.
