Summer is coming: Ways to beat the heat for children and adults
Author: Julia Pérez Crespo |
The hot season is getting closer. June 21st will officially mark summer, and Spain is currently experiencing its worst June heat wave in 20 years. Therefore, it's time to look for ways to make these days more bearable, whether by going to the pool or the beach, keeping the house cool, or eating light.
Furthermore, these radical fluctuations in temperature cause us to experience a series of abrupt changes in our system. This poses a risk to older adults, who are much more affected and can suffer heat stroke or even dehydration. According to the Spanish Society of Geriatrics and Gerontology, people over 65 are at higher risk of heat stroke because, with aging, it's common to experience alterations in the thermoregulatory center. That is, those over 65 experience a lower sensation of temperature than is actually present. Furthermore, if they suffer from a chronic illness, it can alter the body's normal response to heat. And if they take prescription medications, these can affect the body's ability to control its temperature or sweat.
Like adults, children are also the ones who suffer the most from the consequences of high temperatures. Extreme heat can make children sick very quickly in several ways. It can cause dehydration, heat exhaustion, and heat stroke, which is a medical emergency. It also makes them more irritable and can cause anxiety or distress.
There are certain factors that can cause heat stroke, also known as hyperthermia. Heat stroke occurs when the body is unable to adapt to an exaggerated rise in temperature. Being in an excessively hot environment, exercising outdoors during peak hours, or wearing overly warm clothing are all factors that increase the risk of hyperthermia. However, there are many ways older adults can combat heatstroke.
Stay hydrated: 70% of the human body is made up of water for a reason. Body water is a great help in regulating body temperature, which should be maintained between 36 and 37 degrees. Therefore, when it's hot, it's necessary to drink even more water; specifically, the recommended amount is 2 liters a day. And you don't have to wait until you feel thirsty. Constant hydration with water, herbal teas, or fruit juices is a great weapon against high temperatures.
Eat light meals: With temperatures above 30 degrees, a plate of lentils may not be the most appetizing meal, and in fact, it's not the most advisable. Increased consumption of fruits and vegetables during the summer months, due to their high water content, can satisfy hunger and thirst and also contribute to nourished and hydrated skin. Furthermore, if meals can be eaten cold, it's even better, as this will prevent body temperature from rising. For example, you can eat all kinds of salads, gazpacho, or a delicious fruit salad.
Keeping your home cool: High temperatures can turn your home into a real oven, so it's important to find ways to keep it cool and comfortable. For example, at night, when temperatures drop significantly, it's advisable to keep windows open and let fresh air in. However, during the peak hours, and on extremely hot days from 12:00 p.m. to 7:00 p.m., the best way to keep your home cool is to keep windows closed and blinds almost completely lowered. It's also advisable to remain indoors or in any other enclosed space during peak hours.
Using a fan or air conditioning: On hot days, a fan can be a great ally in keeping cool. Therefore, using it during certain times of the day, such as the middle of the day, is very useful. Between air conditioning and a fan, the most recommended is a fan, since it is less harsh on your health and won't cause throat irritation or colds.
Wear cool clothing: When going out, choosing the right clothing can be crucial for our seniors. Wearing light clothing and accessories like hats or umbrellas can prevent sunburn and exhaustion.
Avoid physical activity during hot weather: Performing any type of physical activity during the hottest hours can put additional stress on the body. Therefore, going out for a walk during the hottest hours can have very serious consequences. Between 12 noon and 5 p.m., it's recommended that seniors stay indoors and cool, and do as little physical activity as possible. This is the perfect time to take a nap.
Warm showers: Exposure to cold water can help lower body temperature. This will cool the body and make you feel more comfortable. However, it's advisable to gradually warm the water throughout your shower, as a cold-water shower can be counterproductive. The skin will signal to the body that we're trying to lower our temperature, so it will internally try to balance this imbalance by producing more heat. As a result, when you step out of the shower, the temperature will feel higher than before.
Refresh blood circulation with water: It is advisable to keep your wrists or the back of your neck in cold water for 10 or 20 seconds whenever you feel too hot in your body. The veins in both areas are much closer to the skin and so the blood in that area will cool down and, due to circulation, the blood in the entire body will be refreshed, providing a feeling of relief and freshness.
Quiet Games: If several hot days are approaching, plan relaxing activities so your child doesn't feel overwhelmed by the heat. You can take your child to the beach or pool or plan activities for them to entertain themselves at home, such as crafts or board games. And if your home doesn't have air conditioning, you can always go to an indoor location that does, such as a mall or library.
Summer is a favorite season for many, as the increasing number of hours of sunlight increases our serotonin levels, making us happier and more active. It's also the season for having fun and enjoying more free time. However, along with the sun, summer also brings the heat, which affects our physical health and performance. Therefore, it's crucial to find ways to make these days more bearable, especially for our elders and children, as they are the ones most affected by the high temperatures.