介绍： Tips for Managing Extreme Heat
A dangerous heat wave is blanketing much of the central and eastern United States this week, sending temperatures into the triple digits and affecting nearly a hundred million Americans.
 
While many people have heard about the risk of heat stroke, experts say that extreme heat ...

介绍： Tips for Managing Extreme Heat
A dangerous heat wave is blanketing much of the central and eastern United States this week, sending temperatures into the triple digits and affecting nearly a hundred million Americans.
 
While many people have heard about the risk of heat stroke, experts say that extreme heat can affect almost every part of your body. Here's what to know, and how to stay safe.
 
1. Watch Out for Brain Fog
 
Heat can slow down the brain, reducing reaction time, attention and memory, said Dr. Neha Raukar, an emergency medicine physician at the Mayo Clinic. That can mean performing worse on tests as well as having trouble concentrating and being productive at work. The heat can even make people more irritable and aggressive; researchers have observed that more road rage incidents and violent crimes occur when temperatures rise.
 
While the reasons are not entirely clear, experts believe that your brain might be more focused on staying cool than thinking clearly.
 
2. Eat Your Water
 
Water, milk and coconut water are some the best options to stay hydrated. But your body gets about 20 percent of its water from food.
 
Raw fruits and vegetables, including cucumbers, lettuce, celery, tomatoes, strawberries and melons, are among the most hydrating foods. And since experts suggest avoiding your stove and oven during heat waves, making salads, cold soups and other no-cook recipes can help you eat your water.
 
Just make sure to avoid alcohol and limit coffee because they are both dehydrating, Dr. Raukar said.
 
3. Adjust Your Exercise Routine
 
Exercising during a heat wave can be dangerous. Humidity can make it especially hard to regulate body temperature because sweat won't evaporate off your skin and cool you down as easily. Dry heat, meanwhile, can quickly dehydrate you, slowing down sweat production.
 
Experts say that you don't need to do all your workouts indoors. But you should hydrate before you step outside; wear breathable, light-colored clothing; and find shady areas to exercise. “Listen to your body,” Dr. Raukar said, because extreme heat can cause your muscles to cramp and even break down.
 
Also, think about the time of day you're working out: While the early morning can be the best time for dry heat, it can be the worst time to exercise when it's humid.
 
4. Cool Down Before You Lie Down
 
Temperature is one of the most important factors for getting a good night's rest, and experts recommend keeping your bedroom at 65 to 68 degrees Fahrenheit. Extreme heat can make it harder to fall asleep and even stay asleep, leaving you groggy in the morning.
 
While air-conditioners and fans can certainly help, you can also stay cool by taking a cold shower, spraying your sheets with cold water or putting your pillow case in the freezer before bed.
blanket /ˈblæŋkɪt/ v. 覆盖
📗例句：Snow blanketed the entire village overnight.
（一夜大雪覆盖了整个村庄）
🥝搭配：blanket the area 覆盖区域
hydrate /ˈhaɪdreɪt/ v. 补水
📗例句：Athletes hydrate with electrolyte drinks after matches.
（运动员赛后喝电解质饮料补水）
🥝搭配：hydrate skin 滋润皮肤
evaporate /ɪˈvæpəreɪt/ v. 蒸发
📗例句：Morning dew evaporates quickly under the sun.
（晨露在阳光下迅速蒸发）
🥝搭配：evaporate water 蒸发水分
groggy /ˈɡrɒɡi/ adj. 昏昏沉沉的
📗例句：She felt groggy after taking cold medicine.
（她吃了感冒药后昏昏沉沉）
🥝搭配：groggy state 迷糊状态