Squeeze the heat and, in the absence of air conditioning, we pull a repertoire of tricks to try to combat it with greater or lesser success.
But, how much is there of truth and how much of urban legend?
HOW MUCH HEAT IS TOO MUCH?
"The risks depend on the temperature, sun exposure and the degree of humidity that, as it increases, decreases the body's ability to dissipate heat. Thus, with a relative humidity of 30%, the risk is estimated to be around 31-33ºC, while, with 60%,
caution is recommended from 27ºC
", points out José Antonio Latorre Rodríguez, collaborating professor of Health Studies at the UOC.
For Ata Pouramini, director of Quiropractic Valencia and health counselor, "the degrees marked by the thermometer do not have to worry us excessively. What we should really take into account is how we feel at that moment. We can be at 30 degrees Celsius and having a pleasant body sensation or that, due to factors such as being in the sun without protection or without hydrating properly, causes us discomfort. For this reason, it is important to always use
common sense
and assess all our circumstances before reaching our limit ".
WHICH IS BETTER: TAKING COLD OR WARM SHOWERS?
"The body - Professor Latorre Rodríguez points out - tends to balance. The
cold shower
cools while we take it. After it, the sensation of heat will be higher and
we will sweat again.
The
warm one
, on the other hand,
does not cool at the moment. but later
, when the sensation of heat is less than what we had under water ".
Pouramini, for his part, affirms that "it is not necessary to shower to lower the temperature, it is
enough to wet the palms of the hands, the soles of the feet and the cheeks with warm water
. These three areas have glabrous skin (devoid of hair and glands) and what is known as the arteriovenous anastomosis, small blood vessels that directly connect an arteriole with a venule without the blood passing through the capillaries. Its main function is to transport heat or cold to the 'core' So when we are hot we can cool off by wetting only these areas with warm water and when we are cold, cover them. "
DOES HEAT AFFECT US ALL IN THE SAME?
"In theory, the
dark pigmentation would absorb more heat,
but also more solar radiation without causing damage. The
lighter phototypes
, on the other hand, are evolutionarily derived from cold climates and, therefore, with fewer hours of exposure to the sun's rays These individuals present adaptations more aimed at preventing heat dissipation than facilitating it ", points out the collaborating professor at the UOC, José Antonio Latorre Rodríguez.
The chiropractor Ata Pouramini, for his part, points out that "obviously, high temperatures do not affect us all in the same way.
Each person has their peculiarities and different genetics.
Also, there are many physical factors that are determining factors beyond the obvious ones, like hair color or skin tone. "
HOW SHOULD WE DRESS?
Ata Pouramini advises dressing "with
natural fabrics
, and
not too tight
."
Also choose whenever we can for "
light colors
and, although it may be strange, the more covered we go, the better".
An indication that Professor Latorre Rodríguez also supports, "in principle,
natural fabrics that protect better from radiation are recommended
, and that clothing is loose to facilitate the dissipation of heat by convection".
However, he points out, "nowadays there are
very well designed
sportswear
to facilitate perspiration and dissipation of body heat during physical exercise."
IS IT ADVISABLE TO COVER THE HEAD?
"Yes, we always have to protect our heads well from the sun. Thus, not only will
we be cooler
but we will also be able to prevent possible burns," says Pouramini.
Professor Latorre Rodríguez also emphasizes the importance of paying special attention to this part of our anatomy when trying to combat the effects of heat in summer: "That's right. The scalp is highly irrigated and very superficial. For this reason,
the heat that reaches the blood in this area will be transported with it to other body regions
immediately ".
WHICH IS BETTER: DRINKING HOT OR COLD BEVERAGES?
"If the
drink is cool (15-17ºC) it is more appetizing
and encourages drinking. This is essential in sports and in vulnerable populations such as the elderly and children.
Hot drinks
, for their part, cause the body to try to return to the balance, causing
sweating to dissipate heat.
This is the reason for its use in some cultures, "says Latorre Rodríguez.
Pouramini has an impact on this last aspect: “
Hot drinks
, when they come into contact with the tongue and throat, cause the body's sensors to react and, as a consequence, stimulate sweating.
This also causes
the sweat to evaporate and the body to cool down
. "
Nutrition specialist María Amaro adds that "
cold drinks
provide us with an immediate refreshing sensation, but if we
drink them
in large quantities, the body has to work hard to cope with this sudden drop in temperature to balance it until reaching those The usual 37 degrees Celsius. This represents an
energy expenditure with which we achieve the opposite effect
to what we intended because, instead of cooling ourselves, we get overheated ".
HOW AND WHAT SHOULD WE EAT?
"Here we are relying on common sense, whatever the body asks of us, but without excesses or uncontrolled swelling," says Pouramini.
Amaro, for his part, advises "to choose
foods that have a lot of water
, because the most dangerous thing in summer is to get dehydrated. Watermelon (with 95% water) and melon (with 85%) are ideal, because they nourish, satisfy and they hydrate.
Legumes can be eaten in salads
with eggs, chicken, tuna, etc.) ".
Latorre Rodríguez points out the importance of "the preparations being
light in quantity and fat content,
since gastric emptying slows down".
ARE HOT FOODS WORSE?
"For tastes, the colors. So, in the end, you have to be realistic and eat whatever you want, be it hot or cold dishes, although it is true that, in the middle of summer, we opt more for the former", he says. Pouramini.
"In general," added Latorre Rodríguez, "very cold or hot foods and beverages vary the speed of transit through the digestive tract. This explains the
feeling of heaviness and suffocation
in some cases."
CAN BARBECUES BE HARMFUL?
"For the poor cook, yes. For the rest of the guests, no. The best thing to do is take turns and everyone collaborate in preparing a good barbecue," jokes Pouramini.
For the nutritionist María Amaro, "
grill, sun and alcohol
form a very typical combination of summer and also a bit risky. In barbecues, we face excessive heat outside, typical of the way it is cooked, and inside, because, when we eat a copious meal, we generate more
body heat to digest it
. My recommendation? Include vegetables and spice that, by increasing sweating, helps balance the temperature ".
The UOC professor Latorre Rodríguez also points out that "we make the body work to achieve its ideal temperature, both due to the
very hot intake
and the
radiated heat during cooking
. Another important risk is overcooking".
IS IT BAD TO JUMP INTO THE POOL?
"Yes. In this case, we should also follow the advice of the grandmothers more, because they are always right," says Ata Pouramini-. Here, as in everything, common sense should prevail and
get into the water slowly
, especially , if there are sudden changes in temperature "
Professor José Antonio Latorre Rodríguez shares his point of view: "In hot conditions, the vessels are more superficial. This behavior implies that we must face temperature changes in
a more progressive way,
as we mentioned with the scalp, reducing , thus, the
risk of hydrocution
(thermodifferential shock) ".
DOES ALCOHOL FEEL WORSE WHEN YOU TIGHTEN THE HEAT?
An ice cold beer, a tinto de verano ... Summer is a time when alcoholic beverages are abused.
But in this section, there is no room for doubt: "Alcohol is always bad because it can interfere with our judgment but, in addition, it can increase and
worsen the symptoms of a
heat
stroke,
" warns Ata Pouramini.
For nutrition specialist María Amaro, "alcohol is never a good company but in summer, when it is hot, even less.
Being a diuretic, it can make us dehydrate
. So we have to be very careful about drinking it."
Latorre Rodríguez has an impact on this same aspect: "Drinking alcohol at this time of year is a too common mistake. Why? The body is already sacrificing too many water resources in sweat and respiration to cool us down and alcohol is only getting
worse dehydration
.
"
DOES SOFT DRINKS WITH SUGAR HELP 'KEEP YOUR MOOD'?
It is another of the old beliefs repeated from father to son until today.
But reality points to the opposite, according to the UOC collaborating professor, José Antonio Latorre Rodríguez: "Something similar happens with alcohol.
High concentrations of sugars favor dehydration
, since the way to eliminate excess is to bind it to body water ".
For Ata Pouramini, it doesn't matter if it rains, snows or we face a heat wave, "in my opinion, you should always
avoid sugary soft drinks
".
IS IT BAD TO DRINK CAFFEINE DRINKS?
For Pouramini, 2if it is a very hot day or we are going to practice some very intense exercise, we must avoid them because they will
increase our body temperature
and that, obviously, does not matter ".
Amaro, for his part, advises "to avoid them because they cause
fluid retention
."
"Caffeine is another solute that causes dehydration, which is linked to the effects produced on the nervous system," adds Latorre Rodríguez.
SHOULD WE TAKE SALTS TO HYDRATE US CORRECTLY?
"Of course, because by drinking water alone we are not going to hydrate 100%. It is best to supplement with
a liter of oral serum,
something that I recommend to my patients on very hot days," says Pouramini.
For Professor Latorre Rodríguez, on the other hand, "for the general population they are not necessary."
However, he continues, "they are
mandatory for sports in hot conditions
and their use should be planned based on the duration and intensity of the exercise to be performed."
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