Go Green: How to Help Your Body Deal with the Heat

By Tom Last

On our recent vacation, my wife and I had the opportunity to enjoy the lush forests, sculptured seashore, and idyllic shops that Kennebunk, Maine has to offer. Not to mention the fabulous seafood including lobster rolls, haddock, and other local seafood delights. I would highly recommend a trip to Kennebunk, Maine.

During our trip, we tried to balance the fine cuisine and extra calories with activities such as hiking, biking, and kayaking. In addition to the increased physical activity, it was a great way to see Kennebunk and other outlying areas in Maine. However, certain days had above average temperatures and we took a sensible approach to staying cool to ensure we did not overheat.

During my vacation, I read an interesting article (Thieklking, Megan, Don’t Get Scorched, NY Times, July 28, 2024) about how to protect your health during the heat. I had thought the article would cover the proper hydration techniques such as drinking liquids regularly throughout the day including water, coconut juice, smoothies, and if you are working out in the heat, include beverages that include carbohydrates, sodium, and electrolytes. Again, hydration during the heat is critical, but the article from the NY Times mentioned above touched on another topic that doesn’t get a lot of publicity: “heat acclimatization.”

Acclimatization is about teaching your body to deal with the stress of heat. As the earth is reaching record heat levels, it may be good to read up on acclimatization for those of us who spend time outdoors in the heat and will also provide benefits for anyone who is now dealing with intense heat (which is basically anyone on the planet these days). Please note that I am not recommending anyone to subject themselves to working out in intense heat but only sharing information from an article I read on the subject. Of course, it is very important to have a discussion with your doctor before you put into practice any heat-acclimatization plan.

So, what is heat acclimatization? It is the improvement in heat tolerance that comes with gradually increasing the intensity or duration of work performed in a hot setting. Basically, increasing your time in the heat so your body gets acclimated to it. The article recommends a one-to-two-week period of increasing your workload in a hot setting.

How does acclimatizing help? Heat stresses your body and so you sweat more, and your heart beats harder to keep your body cool. When it gets too hot, your heart rate can jump too high. Your blood pressure can drop, you can sweat so much you can become dizzy and dehydrated. Exerting your body in extreme heat can lead to health issues and heat-related deaths. Most heat-related deaths among workers occur on their first day on the job. However, once bodies are used to the heat, they start to adapt within days.

Your body will become a more efficient machine, so to speak. You will perspire sooner, and more. You retain more salt, so you don’t sweat out as many electrolytes. Your body’s core temperature stays lower. Your plasma, the liquid part of blood, expands. This allows the heart to beat less to circulate oxygen — and allows more blood to be sent toward the skin, where it can be cooled. Your body produces more proteins that help protect against heat stress and repair the damage from it. These improved biological functions will let you do more without feeling fatigued in the heat.

The article advises that you should do light or moderate activity for half an hour. Increase your activity level only after your body feels comfortable working out in the heat. The goal is to ramp up to about 90 minutes to two hours of activity over two weeks. That’s about how long it takes your body to fully adapt. For those who work in the heat, check with your local health officials for more specific information on adapting to the heat.

You can acclimate your body to the level you want it for activities such as: gardening, walking, running — for longer. Your body adapts to what you train it for: Light exercise in the heat builds your tolerance only for light exercise. Once you’re acclimatized, keep doing what you’re doing to stay that way. Otherwise, you’ll lose those abilities within about a month.

Wait for moderate temperatures to start acclimatizing, make sure you are in good health, and speak to your doctor before making any changes. Don’t try this during a heat wave. The right amount of strain will depend on your health and what you’re trying to accomplish, experts said. Pay attention to how you’re feeling. Stay hydrated. (Experts recommend drinking a cup of water every 15 to 20 minutes when working in the heat.) And stop if you experience any signs of heat-related illness.

So, during the hot weather, ensure you hydrate regularly and if you want to adapt to a hotter climate then gradual heat-acclimatization may help your body function more effectively. But as mentioned, be careful of the warning signs of dehydration and heat-related illnesses.

Energy saving tips of the week: 1) Close curtains and blinds during the day to keep the heat out and your house cooler. 2) Cook on an outdoor grill instead of a stove/oven to keep your house cooler. A stove can increase your house temperature by 5 to 10 degrees. 3) Replace or clean dirty air filters.