How to Get Your BodyAccustomed to a Warm Climate

How to Get Your BodyAccustomed to a Warm Climate

Adapting to the Torrid Climate

Stay Active in the Heat

Stay Safe and Healthy

High temperatures aren't just a nuisance; if you are not used to them, they can be very dangerous. Whether you are a construction worker, a gardener, a professional athlete, or that you have simply moved to a location with a torrid climate, there are some simple measures that you can take to gradually get used to the surrounding environment 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.

Part-1

Adapting to the Torrid Climate

Start with light recreational activities. When you have to get used to the heat, it is better to devote yourself to pleasant and simple things until you understand how the body responds. Take a brisk walk, kick the ball, or engage in some small gardening work, 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 location, you may not be ready to do your normal routine.

·         Get 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.

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 exposing it constantly and gradually to higher average temperatures, the body can do nothing but adapt.

·         As a general goal, you should set the thermostat so that the internal temperature is not 10 ° C lower than the external one, once the correct acclimatization peak is reached.

·         The acclimatization times will be much slower if you constantly rely on air conditioning to cool down.

3.    

Prepare yourself mentally. Before going out, drink at least 350 ml of freshwater to ensure proper hydration. Take a few deep breaths to calm your nerves and be ready to sweat; the sultry heat is overwhelming however you look at it, the sooner you get used to the situation and the more prepared you are to face it.

·         Be patient; getting used to any temperature change takes time.

4.    

Don't get depressed. It will take about a week to start noticing the absence of physiological discomforts for which you have worked hard. 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 hard at least 2-3 times a week.

Part-2

Stay Active in the Heat

Do small sessions of intense 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 progresses, you can add 2-3 minutes each time. Take frequent breaks to rest and try not to move too quickly.

·         Pay close attention to how you feel after each workout; if you notice that your performance has decreased, do not risk further and reduce the intensity of the exercise or take longer breaks.

·         An average individual typically needs around two weeks to acclimatize to the heat.

2.    

Drink lots of water. Don't skimp on freshwater before riding a bike, hiking or running, and plan several breaks to hydrate yourself while exercising. If you are working hard in conditions of suffocating heat, it is essential that the body's tissues are well-watered; the high temperatures make you sweat constantly, even if you are not carrying out demanding physical activity.

·         Dehydration can trick you, replenish 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 the liquids, but also the essential electrolytes necessary to keep the muscles active and strong during training.

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 open air. If your goal is to acclimatize 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 comfortably stay outdoors for two or more hours a day, you start settling in more easily to activity and rest.

·         To improve the degree of tolerance, make sure to find some areas with a little shade or to remove non-essential clothes, rather than seeking refuge in the house.

4.    

Don't go beyond your limits. Monitor your heart rate, breathing closely, and be prepared to stop the activity for that day if you start to lose control. Even if you are an athlete at high levels, 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 continuous attempts can go from difficult to dangerous.

·         You must 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 place in the shade to rest a little, even if you have not finished the training session.

·         Consider dividing the exercise into multiple shorter sessions to reduce the risk of overheating.

Part-3

Stay Safe and Healthy

Wear light clothing. Choose short dresses, such as T-shirts, shorts, vests and sportswear that wicks sweat away, until you have developed a sort of "immunity" from the heat. Comfortable, loose-fitting 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 the heat and prevent it from getting trapped near the body.

·         Choose light-colored clothes instead of dark ones, because they reflect the sun's rays, reducing the heat that is retained, unlike the dark ones that instead absorb it.

2.    

Reintegrate loss of nutrients with food. Eat many foods rich in healthy electrolytes, also take vitamins and minerals before and after venturing outdoors; fruits and vegetables such as bananas, spinach, avocados, and beans are all excellent 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 meat, fish, eggs and dried fruit, make you feel full for a long time without weighing you down. 

Recognize the symptoms of a heat stroke. Some of the most common signs that indicate heat-related disorders are dizziness, nausea, exaggerated tiredness, and tachycardia. If you notice you have some of these symptoms, stop what you are doing right away, and find a cool place to protect yourself from the heat.

·         A fresh shower (not cold, because a drastic change can cause a shock) can help bring the body back to normal temperature.

·         If neglected, the heatstroke can be fatal; use common sense and for your well-being avoid unnecessary changes.

Tips
·         Make sure you don't suffer from any medical complications before taking individual steps to adjust 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 is light, it is fine, but if it is dark yellow, it can indicate dehydration.
·         If you are preparing for an exercise session or a long day at work, eat small meals before starting, so as not to get sick.
·         Apply a high protection sunscreen (minimum factor 50), wear a wide-brimmed hat and sunglasses to protect the skin.
 
Warnings
·         Since the body struggles to retain liquids, it is not recommended to drink drinks such as coffee, alcohol or sugary drinks when you need to stay hydrated.
·         If the symptoms of heatstroke do not begin to disappear within 15 minutes, seek immediate medical attention.