Introduction : Summer is a recurring season, so degrees count? Weather has standards, can not be identified by feeling. In the end, the degree counts hot weather? How is the hot weather? I will introduce you to the following.
How many degrees is hot weather?
Hot weather is when the weather reaches a maximum temperature of 35 degrees Celsius or more. Hot weather is generally defined as temperatures above 35°C. There are usually two types of high temperatures, one is the high temperature and humidity of the dry heat of the high temperature; the other is the high temperature and humidity of the sweltering high temperature, known as the "sauna days".
High temperature is divided into three levels, respectively, yellow, orange, red. Among them, high temperature yellow standard is: three consecutive days of daily maximum temperature above 35 ℃; high temperature orange standard is: 24 hours the maximum temperature rose to 37 ℃; high temperature red warning signal standard is: 24 hours the maximum temperature rose to 40 ℃ above.
How is the hot weather?
A diet: increase protein, timely potassium
First, the first thing to do is to appropriately increase protein intake. The first is to increase the intake of protein. Foods rich in high-quality protein include lean meat, fish, eggs, milk, soybeans and soy products.
Second, to eat more potassium, calcium, magnesium, iron and other rich foods. Potassium deficiency is one of the causes of heat stroke, so the diet should be more with some potassium-rich foods, such as and fruits, beans and so on. Green, nuts, coarse grains are rich in magnesium. Milk and milk products, soybeans and their products are rich in calcium. Animal liver, lean meat, animal blood is a good source of iron, rich in absorption. Animal food is rich in zinc and high absorption rate, such as oysters, lean meat, animal offal and so on.
Third, to add water and salt in time. According to the amount of sweat how much water, sweat more, the amount of water should be increased appropriately. In addition, can not wait for thirst to drink water, to drink water regularly, a small number of times. You can use plain water, tea, lemonade, green bean soup and so on. If you sweat more, you should supplement the salt, you can choose some functional drinks, or add some salt (0.1% salt content) to plain water and tea in moderation. In addition, each meal can do some vegetable soup, fish soup, chicken soup, etc., can be supplemented with water.
Two, living: late to bed and early to rise, dressed in cotton, linen, silk-based
At this time of year, the public in the living and dress should pay attention to: live regularly, sleep in the open is not desirable, do not bare shoulders in clothing. High temperature heat, some people like bare upper body cool, think bare shoulders cool, in fact, may not be so. When the temperature is close to or over the body temperature, bare shoulders not only cool, but will feel hotter. Because the human body temperature regulation not only rely on skin evaporation, but also related to skin radiation.
Experts emphasize that the sun's short-wave radiation is the strongest time is from 10 to 15 hours or so, should try to avoid this time to go out. If you have to go out, you should do a good job of personal protection, ready sunglasses, sun hats, umbrellas, creams and even wet towels, and with a good wind oil, patchouli, Rendan and other anti-heat medicine. In terms of dress, light-colored, loose-fitting clothing should be worn to reduce heat absorption by clothing and to facilitate perspiration and heat dissipation. Fabrics should be cotton, linen, silk-based, and try to avoid wearing chemical fiber clothing.
In summer, you should try to go to bed late and get up early, and make a habit of taking a lunch break. During sleep, never because of a moment of cool and the air conditioning temperature is set too low. The air conditioning temperature should be controlled at 26 to 28 ℃, and the temperature difference between indoor and outdoor should not exceed 8 ℃. When the air conditioner is in operation, try to avoid the cold wind from the air supply outlet blowing directly on the head, and open the doors and windows regularly to ventilate the air. In particular, drivers and friends should not sleep for a long time in the car with the air conditioning on.
How to maintain health in hot weather? In addition to diet, living, in, emotionally, there are some precautions to pay attention to, I will introduce you.
Third, exercise: choose to consume a small way, the intensity should be reduced
Appropriate exercise helps to improve blood circulation, but how in the hot and dry weather? Should be appropriate to lower the standard, do not like the past as a large intensity exercise, it is recommended that should be changed from outdoor to indoor; need to carry out rehabilitation training of chronic patients, do not suspend the movement due to the summer heat, can be appropriate to shorten the exercise time or reduce the intensity; and drink more water is the two major sports protective magic weapon.
When the temperature is relatively low in the morning and evening, the public can be appropriate outdoors. But this does not mean that all exercise programs are appropriate. Citizens in the hot weather can choose square dancing, qigong, equipment and other consumption of small exercise, and like long-distance running, and other large exercise is not appropriate. In the hot weather, people can use brisk walking instead of running to reduce consumption. Exercise intensity varies from person to person. Generally speaking, high temperature exercise intensity should be reduced, the best daily adherence to about the exercise time.
High-temperature weather, a lot of exercise will make the water loss in the body faster, so drink 800 milliliters of water half an hour before exercise. If the exercise time is more than, be sure to replenish water in time. One hour before exercise to eat some staple food or fruit, after exercise is recommended to use a small amount of drinking water method. In addition, you should not eat too much cold drinks after exercise, otherwise it will trigger stomach upset.
Four, emotion: the environment to adjust, learn to relax the way
The hot weather will affect the human hypothalamus emotional regulation center, so that people show upset, good temper, thinking disorder, behavioral abnormalities of the state, especially easy to a little bit of a small thing, but it is very difficult to control their own emotions. What kind of people are more likely to be affected by high temperatures stabbing *** emotions? People in the workplace are more prone to " ". The following method teaches you to relieve:
First of all, it is the adjustment of the environment, living and office environment to try to keep refreshing, conditional may wish to indoor all kinds of fabrics are changed into cool green, blue, and raise a few pots of green leafy plants. In case you can't change the environment, learn to focus your attention, or adjust your work rhythm in time to redistribute your rest and work time.
Secondly, we need to learn how to relax, keep stress and irritation within control, and release them in time. When encountering annoyance, shopping, chatting, fitness and other ways to vent appropriately, so as to effectively regulate the mood.
Finally, it is necessary to pay attention to, appropriate to go to the park for a walk, or to go outside shopping, running, swimming and so on. Ensure the quality of sleep, according to the characteristics of the summer day and night, timely adjustment of their rhythm of life. A light diet, adequate water intake and salt supplementation can complete the physical repair and restore the nerves.
Finally, remind that the hot weather should not only do a good job of heat and sun protection, but also pay attention to health, to ensure that the body's health in hot weather.