Heat tips for a cool summer

Heat tips for a cool summer

High temperatures can also become a burden

Summer at last - summer days have been high throughout Germany. But while it may not be warm enough for some, caution is especially important these days for older people, babies and animals - because the heat can be dangerous for them. But just a handful of tips against the heat are enough to enjoy the summer safely and relaxed to the fullest.

Dizziness and headache from intense heat As soon as it gets warmer outside, the body tries to lower the body's temperature again by sweating: the sweat escapes through the sweat glands, evaporates on the surface of the skin and thereby cools the skin. Another mechanism of the body: In order to cool down, the blood vessels of the skin dilate. However, this in turn lowers blood pressure and the circulation is weakened, which at very high temperatures can result in the brain no longer being adequately supplied with oxygen and symptoms such as dizziness, headache, tiredness and poor concentration.

Seniors, children and people with cardiovascular problems are particularly at risk. Accordingly, especially people with cardiovascular problems, such as chronically ill, overweight and older people, should be careful these days, in addition, special protection applies to babies and toddlers, Because the sweating function is not yet fully developed in these, which can quickly lead to overheating of the body. In order not to take any risks, these people at risk should pay attention to a few tips - because then nothing stands in the way of summer fun.

Tip 1: Drink, drink, drink Drinking abundantly is now particularly important to keep the body fit and healthy. In general, according to the recommendation of the German Nutrition Society (DGE), "at least 1.5 l [.] Per day should be drunk, in the heat it can still be 3 l and more." There is no risk of drinking too much in healthy people - because the unnecessary amount is simply rejected. Ideal thirst quenchers - which should always be within reach - are included
Tap or mineral water, unsweetened herbal and fruit teas and fruit juice spritzers. In contrast, caffeine and alcoholic beverages should be avoided at the hot temperatures, “since they stimulate the circulation and additionally promote sweating. Soft drinks containing sugar are also unsuitable, ”said the DGE. Instead, "in extreme sweating [.] Degreased meat or vegetable broths, vegetable juices or teas with a pinch of salt could well compensate for the loss of water and minerals with the sweat," the recommendation continued.

Avoid drinking too quickly and ice-cold drinks It is generally important to avoid "drinking too quickly, ice-cold drinks and the intake of large amounts of fluids at once", as this can lead to stomach problems. In addition, you should not drink when you feel thirsty - because then there is already a fluid deficit in the body. Therefore, it is better to drink continuously throughout the day and pay particular attention to the fact that older people in particular drink enough, because they would often take in too little fluid, as the feeling of thirst wears off in old age. "Drinking muffle" advises the DGE, their liquid balance with water-rich foods such. B. to improve melons, tomatoes and cucumbers.

Tip 2: Small and Light Meals Since the body is already demanding enough effort due to the heat, summer food should, according to Dr. Ulrike Freund from the Hessen section of the German Society for Nutrition (SH-DGE), above all, can be easily digested. For example, light summer salads with cheese, ham or boiled egg, steamed vegetables, lean meat or fish and baked potatoes with herb quark are suitable, and yoghurt with fresh fruit is a good tip for dessert. But even on the grill, according to Dr. Ulrike Freund prepare great summer dishes - for example, "grilled fish on bell pepper vegetables, marinated chicken breasts in sweet and spicy tomato sauce or rump steak with foil potatoes."

Tip 3: Ideally, sport should not be done at noon or in the afternoon
There is generally nothing to be said against sporting activity even in warm temperatures - but only if this does not take place in the midday and afternoon hours, because then the heat exposure is greatest for the body. In addition, the risk groups mentioned - seniors, children and people with circulatory problems - should avoid longer physical exertion at very warm temperatures.

Tip 4: Pay attention to the right clothes
On hot days, the body literally demands airy clothes - so if you are not bound by any dress code, a dress, a skirt, short or long loose trousers made of thin fabric combined with loose-fitting blouses or shirts are particularly suitable in the office. According to the " guide", it is particularly important to avoid "tight-fitting things as well as synthetic materials" and instead to wear clothing made of cotton or other natural fibers if possible. Headwear should also be worn in direct sunlight - which is especially true for children. In addition, the Techniker Krankenkasse (TK) recommends people with weak veins to wear support stockings, especially on hot days - because these prevent the blood from sagging in the legs due to the dilation of the vessels, which in turn causes circulatory problems.

Tip 5: Use sufficient sun protection factor Which sun protection factor is the right one depends above all on the skin type - experts still recommend sun protection of at least 15. The product should be applied at least 30 minutes before going into the sun and renewed regularly. Basically, it is better to avoid the midday sun between 11 a.m. and 3 p.m. and to avoid exposing children to direct sunlight.

Tip 6: Also think of the four-legged friend But the heat is sometimes not very strenuous for us humans - the weather can also be stressful for dogs, for example. However, conventional ice cream is not suitable to provide the dog with refreshment; instead, dog owners should rather offer their pet frozen cubes of meat or vegetable broth that can be easily prepared in the ice cube container. According to Tina Hölscher, veterinarian at Aktion Tier, care should be taken, however, that these are not too concentrated, otherwise the mineral balance could quickly get mixed up. Accordingly, the liquid should be dosed as the holder would drink it himself. Otherwise, the expert says for dogs: "A lot of fresh tap water, which is best changed three times a day." Because bacteria would not have a chance.

Always cool down - but avoid cold showers If you suffer from heat problems despite the heat tips, you should always cool down by washing your hands, neck and face with cold water. A lukewarm shower also provides relief here, because the body temperature drops again. But be careful with any form of sudden cooling, such as a cold shower: Because this can put an even greater strain on the circulation due to the extreme temperature change and should therefore be avoided better. (No)

Image: Rosel Eckstein /

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Video: 7 Heat-Killing House Cooling Tips. DIY Basics (October 2020).