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How To Acclimatise To Heat – FAST

Acclimatise To Heat

Already this year, Portugal and Spain have seen their hottest April temperatures since records began. The overseas living experts from YourOverseasHome.com have compiled a list of seven tips to help families stay comfortable and safe in the heat – from loading up on electrolytes, to turning DOWN the air con. 

Christopher Nye, overseas living expert at Your Overseas Home said: “Most of us hope and dream for long periods of warm weather, when the sun is beating down and there’s not a cloud in the sky.

“But for us Brits who aren’t necessarily used to high temperatures for a sustained period of time, it can come as a bit of a shock as we try to acclimatise ourselves and get used to living  in the heat. 

“The important thing is to slow down if you can, stay hydrated and wear lightweight clothing. Although it might seem counterintuitive, if you’re living or staying somewhere with air conditioning, gradually increasing the temperature will mean you adapt to the heat over time.”

Seven tips to quickly acclimatise to heat:

  1. Start slow

If you’ve recently relocated somewhere warmer or even if you’re just holidaying abroad, you may not be ready to jump straight into your normal routine. Take things nice and easy until you know how you’ll respond. That lunchtime run or cycle ride? Just take it a bit slower  for the first few days.

  1. Turn down the air con

It might seem counterintuitive, but don’t whack up the air con to its coolest setting right away.  And if you feel you must, then gradually reduce the temperature by a degree each day. The gradual exposure to warmer temperatures means your body will have no choice but to adapt. The goal is to eventually have your thermostat set no more than around 10 degrees cooler than the temperature outside.

  1. Wear lightweight clothing

Until you’ve built up more of an immunity to the heat, you should stick to light-coloured and short-sleeved items like T-shirts, shorts and tank tops, as well as loosely-woven materials with more relaxed fits. They’ll allow your skin to breathe. 

  1. Load up on electrolytes

When it’s really warm, you should opt for foods that contain beneficial electrolytes and key vitamins and minerals before and after venturing outdoors. Fruits and vegetables like bananas, spinach, avocados and beans are all good choices. You shouldn’t shy away from salty foods. These cause you to retain water, which is useful for combating dehydration.

  1. Stay hydrated

When it’s really hot, you tend to sweat a lot. So, you need to make sure that you’re drinking a lot of fluids to make up for this loss. A good idea is to carry a water bottle with you at all times but don’t wait to feel thirsty to drink it. You can fail to feel the symptoms of dehydration until you’re really tired, so be sure to take a drink every 30-40 minutes at least. 

  1. Reduce your caffeine intake

Some drinks can actually add to your dehydration – caffeine drinks and alcohol, for example, won’t keep you hydrated. One of the reasons why caffeine and alcohol can increase dehydration is the fact that these drinks you pee more often. So, wherever possible, opt for water instead. 

  1. Finally, learn to recognise the symptoms of heat exhaustion

Some of the most common warning signs of heat-related illnesses include dizziness, nausea, extreme fatigue and an accelerated heart rate. If you notice any of these symptoms creeping up on you or someone you’re with, stop what you’re doing immediately and find somewhere to escape the heat.