stay
温暖的天气在长寒冷的冬天后感到伟大。但是那些炎热，夏季的漂流日也带来了消热，中暑和其他热情疾病。根据这一点疾病预防与控制中心，近600人每年死于热相关的疾病，那些死亡在很大程度上可以预防。将自己和家人免受过热的危险影响，这11个尖端通过热波安全地制造。
在你口渴之前喝酒
Heat-related illnesses set in when the body cannot cool itself, and the body cools itself primarily through sweat. When the body doesn't have enough water to produce enough sweat, health can take a sudden turn for the worse. Particularly during hot weather, it's important to stay well hydrated by sipping water throughout the day. While it may be tempting to chug ice water, doing so can cause cramps, so opt for cool but not frigid water.
待在屋子里
在当天最热的时间留在空调空间。如果您在家里没有空调，请访问像图书馆和购物中心等公共空间，但请注意，由于限制，此类空间可能是禁区，或者对于您的舒适度也可能太拥挤。如果是这种情况，请考虑购买窗户或便携式空调单元，甚至试图将一碗冰放在一个粉丝前面的自制空调。在捏，你可以得到救济placing wet towels or washcloths on the back of your neck or把你的脚放在很酷的水中。
限制当天最热门部分的身体活动
A heat wave calls for a change in routine. Physical exertion in the late morning, afternoon, and even early evening can cause body temperature to rise to unhealthy levels. Instead, schedule yard work, workouts, and other active pursuits for early morning or later evening hours, when the mercury begins to drop. If you can't fit your exercise routine to those times, think about getting a gym membership so you can take advantage of the air conditioning.
Schedule Outdoor Activities Early and Late in the Day
在热浪潮中，对外面谨慎。当温度飙升时，即使你只是坐在外面，你也可以遭受任何特别剧烈的东西的热疲惫或中暑。如果户外活动是不可避免的，在Temps开始下降时，将在当天晚些时候安排它们。当您托管时，为客人提供充足的方式来保持水分和避免阳光。挑选有树木树木的区域或设置檐篷或弹出帐篷，以便人们可以逃脱热量。
穿灯和松散
Clothing plays a pivotal role in the body’s ability to regulate its temperature. Help it out by wearing light-colored, loose-fitting clothing. Light colors reflect heat, and loose clothing allows the body’s natural cooling system to stay effective. Picking the right clothing also protects your skin from sunburn. Opt for long sleeves, hats, and SPF-protective clothing to save your skin from painful damage.
吃光
Because the body has to work hard to digest heavy, fatty foods, a heat wave is not a good time to enjoy a big, greasy burger, You'll just be pushing the body to create more heat. Instead, eat light, well-balanced meals with plenty of fruits, vegetables, and lean protein. And though we've already said it, it’s worth saying again: Drink lots of water, even if you don’t feel thirsty.
Avoid Alcohol
并非所有液体在热波期间具有相同的值。酒精改变身体功能，尤其是肾脏的方式，它阻断了一种抗抗性激素，告诉身体重新吸收水。因此，酒精具有利尿作用，导致身体通过比摄入的醇的体积更多尿液。而且，大量醇的消耗可以通过呕吐导致流体损失。
Avoid Caffeinated and Sugary Drinks
酒精不是唯一的饮料，在热浪潮中应该避免。这是一个很好的想法，也远离含咖啡因和含糖饮料。咖啡因刺激膀胱，这可能导致尿液频率的增加，它可以对一些饮酒者进行利尿作用。此外，含糖饮料在炎热的天气中的选择不佳，因为它们可以阻止身体吸收水。所以，即使你喝酒，你的身体也不能像它需要的方式使用那种液体。在热浪中，水是您对水合的最佳选择。
更换电解质
The body loses electrolytes—essential minerals like sodium and potassium—when we sweat. If your body is working especially hard for a long period of time, it may need more than just water. Drinks like Pedialyte and low-sugar sports drinks contain sodium, potassium, magnesium, and other nutrients that replenish the body's electrolytes. Not all sports drinks are the same, however. Always check the nutritional information to make sure the product you've picked up isn't loaded with sugar.
了解中暑和热疲惫的迹象
通过了解热疲惫和中暑的迹象来保护自己和家人。他们的症状是相似的，应该永远认真对待。观察头晕，头痛，恶心，意识丧失，脉搏快或弱化。通过耗尽，皮肤是冷且苍白的，感觉粘性。一旦中暑踢进，身体温度升至103度或更高，皮肤变热，红色，干燥或潮湿，因为它停止出汗。如果您或其他人显示这些症状，请立即获得医疗注意力。
Take a Cool Bath or Shower
Extreme heat makes it hard for the body to cool itself. If you don’t have air conditioning and a room fan isn’t cutting it, hop into a cool bath or shower. Use cool water to bring the body temperature down, as an ice-cold bath could cause shivering, which heats up the body.
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