The battle against high temperatures is full of tricks, false beliefs, and truths like punches (even if it may seem otherwise). Here are a handful of them. When the heat is on and lacking air conditioning, we resort to a repertoire of tricks to try to combat it with varying degrees of success. But how much is true and how much is an urban legend?
WHAT IS BETTER: DRINKING HOT OR COLD BEVERAGES?
"If the drink is cool (15-17ºC), it is more appealing and encourages drinking. This is crucial in sports and in vulnerable populations such as the elderly and children. Hot drinks, on the other hand, cause the body to try to return to balance, causing sweating to dissipate heat. This is the reason for their use in some cultures," explains Latorre Rodríguez.
In this aspect, Pouramini emphasizes: "Hot drinks, when they come into contact with the tongue and throat, cause the body's sensors to react and, as a result, stimulate sweating. Likewise, this causes sweat to evaporate and the body to cool down."
Nutrition specialist María Amaro adds that "cold drinks provide us with an immediate refreshing sensation, but if consumed in large quantities, the body has to work hard to deal with that sudden drop in temperature to balance it until it reaches the usual 37 degrees. This results in an energy expenditure that achieves the opposite effect to what we intended because instead of cooling us down, we get overheated."
DO ALCOHOLIC DRINKS FEEL WORSE WHEN THE HEAT IS ON?
An ice-cold beer, a summer red wine... Summer is a time when alcoholic beverages are overindulged. But in this regard, there is no room for doubt: "Alcohol is always bad because it can interfere with our judgment, but it can also increase and worsen the symptoms of heatstroke," warns Ata Pouramini.
For nutrition specialist María Amaro, "alcohol is never a good companion, but in summer, when the heat is on, even less so. Being a diuretic, it can lead to dehydration. So we have to be very careful with its consumption."
In this same aspect, Latorre Rodríguez points out: "Drinking alcohol at this time of year is a common mistake. Why? The body is already sacrificing too many water resources through sweat and respiration to cool us down, and alcohol only worsens dehydration."
DO SUGARY SODAS HELP 'LIFT THE SPIRITS'?
It is another old belief passed down from parents to children to this day. But reality points to the opposite, as noted by UOC collaborating professor José Antonio Latorre Rodríguez: "Something similar happens with sugar. High concentrations of sugars promote dehydration, as the excess is eliminated by binding it to body water."
According to Ata Pouramini, it doesn't matter if it's raining, snowing, or facing a heatwave, "in my opinion, sugary sodas should always be avoided."
IS IT BAD TO DRINK CAFFEINATED BEVERAGES?
According to Pouramini, if it's a very hot day or if we're going to engage in intense exercise, we should avoid them because they will increase our body temperature, which is obviously not desirable.
Amaro, on the other hand, advises to "avoid them because they cause fluid retention."
"Caffeine is another solute that causes dehydration, which adds to the effects on the nervous system," adds Latorre Rodríguez.
Amaro advises to "choose foods that have a high water content because the most dangerous thing in summer is dehydration. Watermelon (with 95% water) and melon (with 85%) are ideal because they nourish, satisfy, and hydrate. Legumes can be consumed in salads with eggs, chicken, tuna, etc."
Latorre Rodríguez emphasizes the importance of "preparations being light in quantity and fat content, as gastric emptying slows down."
ARE BBQS HARMFUL?
For nutritionist María Amaro, "grill, sun, and alcohol form a very typical but somewhat risky combination in summer. In barbecues, we face excessive external heat due to the way it is cooked, and internal heat because when we have a hearty meal, we generate more body heat to digest it. My recommendation? Include vegetables and spicy foods that, by increasing sweating, help balance the temperature."
UOC professor Latorre Rodríguez also points out that "we make the body work to achieve its ideal temperature, both due to very hot intake and the heat radiated during cooking. Another significant risk is overcooking."
IS IT BAD TO JUMP INTO THE POOL RIGHT AFTER EATING?
Professor José Antonio Latorre Rodríguez shares his point of view: "In hot conditions, the blood vessels are closer to the surface. This behavior implies that we should face temperature changes more progressively, as we mentioned with the scalp, reducing the risk of heat shock."
WHAT IS BETTER: TAKING COLD OR WARM SHOWERS?
According to Pouramini, "there is no need to shower to lower the temperature; just wetting the palms of our hands, the soles of our feet, and cheeks with lukewarm water is enough. These three areas have glabrous skin (without hair and glands) and what is known as arteriovenous anastomosis, small blood vessels that directly connect an arteriole with a venule without the blood passing through capillaries. Their main function is to transport heat or cold to the body's core. So when we are hot, we can cool off by wetting only these areas with lukewarm water, and when we are cold, cover them."
DOES HEAT AFFECT EVERYONE EQUALLY?
Chiropractor Ata Pouramini points out that "obviously, high temperatures do not affect everyone in the same way. Each person has their peculiarities and different genetics. There are also many physical factors that are decisive beyond the obvious ones, such as hair color or skin tone."
Pouramini advises dressing "in natural fabrics, not too tight. Also, opt for light colors whenever possible, and although it may seem strange, the more covered up we are, the better."
This advice is also supported by Professor Latorre Rodríguez, "initially, natural fabrics that provide better protection from radiation are recommended, and clothing should be loose to facilitate heat dissipation by convection. However, nowadays, there is very well-designed sportswear to facilitate perspiration and heat dissipation during physical exercise."