Heatwave: 8 tips to survive the hot temperatures

In the coming week it will be very hot in large parts of Germany, because there is a risk of a heat wave. At 40 degrees in some places, it can be uncomfortable or even dangerous in addition to being sunny. It is therefore all the more important to arm yourself against the hot weather phase. But what helps us better than, for example, a day at the outdoor pool, delicious ice cream or simply: undressing? We give you some tips to help you survive the upcoming heat better.

Surviving the heat wave: It all depends on the right clothing

Even reaching into the wardrobe in the morning determines how much we will sweat during the day. The most beautiful summer dress or the shortest shorts are useless if they are made of the wrong material. The most comfortable fabrics that we can wear in summer are natural fabrics. Linen, for example, is considered the ultimate summer fabric because the woven material keeps the heat out. Due to its nature, the fabric absorbs sweat very well, and damp areas dry quickly. The fiber itself is coarse and is particularly suitable for trousers, skirts, shirts or blouses. Materials for the garments are also recommended:

Real no-go fabrics in hot weather, on the other hand, are synthetic fabrics such as polyester, nylon or fleece. It is therefore not the shorter the better, but the higher the quality of the material, the cooler it is.

Drink properly – and not too sweet

It is usually not a problem for our body to adapt to the hot temperatures. This is mainly due to the body’s own production of sweat. So that we can secrete more sweat in the heat, which evaporates on the skin and thus cools it down, it is important to drink enough liquid. The German Society for Nutrition eV recommends calorie-free drinks such as mineral or still drinking water as well as unsweetened herbal and fruit teas. Water can also be spiced up with fresh ingredients such as ginger, lemon or peppermint. Fruit spritzers with water in a ratio of 1:3 are also a good choice, as they provide additional vitamins and minerals.

On the other hand, drinking too quickly, ice-cold drinks and drinking large amounts of liquid at once could lead to problems with the gastrointestinal tract. You should also keep your hands off heavily sugared drinks in the heat. Because the additionally supplied sugar as well as possible other additives are high in energy and low in nutrients – an undesirable combination. Energy-free drinks, as mentioned above, on the other hand, really provide the body with the liquid for its own water balance.

Steer clear of alcohol

If you have a cool beer in the blazing sun, you are easy prey for a circulatory collapse. Because at hot temperatures it not only works faster and more intensively, alcohol also dehydrates the body, dilates the blood vessels and deprives us of important minerals. According to the Federal Center for Health Education, this also increases the risk of heat stroke. Other possible risks include falling blood pressure, dizziness or nausea. If the circulatory system really fails after drinking too much alcohol, it helps to put your feet up and drink half a liter of water.

Light enjoyment

Heavy or greasy food is a heavy burden at high temperatures. A juicy grilled steak, for example, is not exactly the right choice when it is hot. Instead, eat several light meals throughout the day. Foods with a high water content are ideal, such as:

These foods supplement hydration and also have a cooling effect. A good snack is a fruit salad or a fresh smoothie.

Therefore, it is better to keep your hands off the grill when it is over 30 degrees, because too much animal protein stimulates heat production in the body and thus increases the risk of a circulatory collapse. If you still don’t want to do without grilled food at your garden party, you should serve your guests lean chicken, fish or low-fat grilled cheese. In addition, there are now numerous inspirations when it comes to vegan grill recipes.

The ice cube trick

The ideal way to cool off in between: If you don’t have time to jump into cool water, you should always keep a supply of ice cubes or cooling pads in the freezer. Why? If you wrap several cubes in a washcloth or tea towel, you can easily rub them over your décolleté, arms and thighs. This provides a mini cooling, trains the blood vessels and also tightens the tissue.

Kneipp espresso

Anyone who thinks of coffee when hearing “Kneipp’schen Espresso” is wrong. What is meant is an arm bath that, according to Kneipp, can work wonders at high temperatures and circulatory problems:

The application was developed by Sebastian Kneipp, the founder of Kneipp medicine. Both arms are placed in a basin of cold water up to the elbows for 20 to 30 seconds. Kneipp’s recommendation here is 12 to 18 degrees. This is usually easy to do with bent arms in your own washbasin. Then move your arms, rub the remaining water over your neck before it evaporates and let it air dry – refreshment guaranteed!

But be careful: People with angina pectoris or other organic heart diseases should be careful with the refreshing cold shock.

forest bathing

Not only is it pleasant in the water in summer, the forest also offers us a bit of cooling off. It’s at least a few degrees cooler under the shady canopy of branches and leaves, which means it’s usually better to endure it than in your own garden or apartment. So: If you can’t stand it inside anymore, find a shady route and go for a walk in the forest – or sit on a shady bench under the canopy of leaves. In addition to cooling off, forest bathing also has other advantages for body and soul.

Don’t underestimate the sun

In hot temperatures, the risk of physical complaints also increases. For example sunstroke, dehydration or circulatory problems. To prevent this from happening, we shouldn’t overexert ourselves in the hot weather. It’s better to do sports in the cooler evening hours or before the heat of the day picks up speed. Anyone who has problems with their circulation from time to time should also avoid ice-cold showers. This can lead to a collapse or dizziness. Of course, we should also drink enough and not keep our heads in the sun for too long. A sun hat, beanie or scarf on your head can also be a good choice on hot days.

Sources used: Natural Forest Academy, editorial network Germany, Federal Center for Health Education, Austria’s public health portal, German Nutrition Society, Kneipp

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