Thermoregulation: How to Beat the Heat
Words: Chuck Wilson, YC&AC Personal Trainer
Thermoregulation is the scientific term for our body’s mechanism of maintaining homeostasis, or temperature balance. With summer in full swing and daily temperatures exceeding 30°C, keeping that balance can be challenging.
Staying out of the heat, especially between 10:00 a.m. and 2:00 p.m., is wise. Equally important is staying hydrated; the general recommendation is 2.5 liters of water daily. The colder the water, the better, as it facilitates rapid “gastric emptying” (absorption).
Heat prostration is a serious condition that can be fatal if not treated immediately. It occurs when body heat rises, prompting the hypothalamus in the brain to signal an increase in blood pressure and heart rate to cool the blood by sending it to the skin’s surface where sweat evaporates. This process lowers body temperature, blood pressure, and heart rate, achieving homeostasis. However, if subcutaneous fat interferes or if the humidity is over 60%, preventing sweat from evaporating, the body cannot cool effectively, leading to dangerous conditions.
Tips to Stay Cool
- Stay Out of the Sun: Avoid direct sunlight, especially during peak hours.
- Drink Sufficient Water: Aim for 2.5 liters daily and avoid dehydrating beverages like beer.
- Keep Your Head Cool: Particularly the base of your skull, which is closest to your hypothalamus. Keep two bottles of ice-cold water nearby—one to drink and one to place on the back of your neck if you start feeling faint or nauseous.
- Cardiovascular Adaptation: Begin brisk 30-40 minute walks (5-6 km/h) 3-4 times a week in early spring to develop capillary beds that facilitate heat dispersion when summer arrives.
Be cool, stay cool, and share these tips with your loved ones!