As the hot season approaches, "heat stroke" is a hot topic in the news every year. It is important to acquire correct knowledge because it can cause illness and sometimes life-threatening risks.
Heat stroke is a general term for a condition in which the body's thermoregulation function is disrupted in a hot and humid environment, causing various symptoms.
However, it is also a disease that can be fully prevented with proper knowledge and measures.

Specific measures to prevent heat stroke
In the coming season, it is necessary to devise ways to avoid heat stroke.

1. Practice of proper hydration and salt supplementation
The basis of prevention is frequent hydration before thirst.
1The daily water intake is said to be about 2.5 liters, and in the summer, it is necessary to consciously consume it in consideration of the amount of sweat you sweat.
However, water alone is not enough, and it is also important to replenish salt (sodium) lost through sweat. At the Japan Sports Association,
0.1Beverages containing ~0.2% salt and sugar are recommended.
If you want to make it yourself, a saline solution with half a teaspoon of salt (1~2 g) and a few sugar cubes dissolved in 1 liter of water will work.
Sports drinks can easily replenish salt and sugar at the same time, but be careful not to drink too much due to their high sugar content.
Alcohol and caffeine-containing beverages are not suitable for hydration due to their diuretic properties.

2. Building the body by acclimatizing to heat
It is important to promote "heat acclimatization" to build a body that can cope with sudden heat.
This refers to the process of gradually accustoming the body to the heat, allowing you to sweat efficiently and regulate your body temperature.
Specifically, by walking for about 30 minutes a day for about 1~4 weeks for about 1~4 weeks, you can expect to gain a body that is resistant to heat.
It is also an effective way to sweat moderately in daily bathing.
The risk of heat stroke increases especially on days when it suddenly gets hot or when the body is not used to the heat, so step-by-step body building is the key to prevention.
However, it is important to always hydrate when exercising or bathing, and to do so within a reasonable range.

3. Environmental Innovation and Appropriate Clothing
In indoor environments, use air conditioners and fans wisely with a room temperature of 28°C and a humidity of 70% or less.
It is also effective to block direct sunlight with blackout curtains or blinds, and to improve ventilation with ventilation fans and fans. Wear a parasol or hat when going out, and avoid going out during hot hours (11 a.m. ~ 3 p.m.) as much as possible.
As a way to dress, choose breathable materials such as cotton and linen, and wear underwear that has excellent moisture absorption and quick-drying properties. Loosen your collar or wear loose clothing to make it easier to release body heat.
Avoid black clothing because it absorbs heat easily, and even if you wear light clothes, you can block the heat from the outside by creating a layer of air between the skin and the inner layer, and between the inner and outerwear.

4. Physical condition management and lifestyle improvement
Daily physical condition management is essential to prevent heat stroke.
It is basic to maintain physical condition by eating a well-balanced diet, exercising moderately, and getting enough sleep.
In particular, avoid activities such as skipping breakfast and try to live a regular life.
In terms of nutrition, it is recommended to consume a balanced intake of vitamin B1 found in soy products such as pork, tofu, and miso, vitamin C found in colorful summer vegetables such as red bell peppers, and citric acid found in pickled plums, vinegar, and lemons.
Actively incorporate foods that contain a lot of water, such as cucumbers and eggplants.
To improve your sleeping environment, use breathable and absorbent bedding, and make appropriate use of air conditioners and fans. Lack of sleep reduces body temperature regulation, so ensuring good quality sleep is an important factor in preventing heat stroke.

5. Attentiveness to the surroundings and mutual monitoring
In addition to individual prevention efforts, it is important to be considerate of each other in the setting of group activities and in the community.
Talk to and watch over people who are prone to heat stroke, such as the elderly and children.
I called my family who lived far away, saying, "It's hot today, are you using the air conditioner? Let's help each other by confirming such as.
At workplaces and sports activities, we make an activity plan that takes into account the physical condition and temperature of the participants.
It is important to set aside enough rest time. In environments where masks are required, flexible responses are required according to the situation, such as removing masks as appropriate and choosing breathable clothing with an open neck.