You may have noticed: as soon as the thermometer climbs, fatigue becomes omnipresent. This generalized softness feeling is not a whim. It is actually a physiological imbalance in the face of heat. And the body, to maintain its temperature around 37 ° C, spends much more energy than you think.
“”During hot weather, the body must work more to maintain a stable body temperature around 37 ° C. This adaptation represents an additional energy expenditure which can cause a significant feeling of fatigue “ Confirms Dr. Gérald Kierzek, emergency doctor.
Why the heat really exhausts us
When it is very hot, the body starts several mechanisms to protect itself. Sweating is one, but this is only the visible part.
“”One of the first visible effects is dehydration. Excessive sweating causes water not only, but also mineral salts such as sodium and potassium. This disrupts the internal balance and accentuates fatigue “ Add our expert.
Added to this is an intense solicitation of the heart. “”When it is hot, the blood vessels expand to allow the heat to evacuate. Result: the heart must beat faster to maintain sufficient pressure. This can cause hypotension and accentuate exhaustion, especially in fragile people “.
The liver and the kidneys, too, have to work more. “”The heat also has a direct impact on the liver and kidneys, which must work more to eliminate toxins. This overload can contribute to felt fatigue, even without physical effort “ still specifies the emergency room.
Finally, to protect itself, the body limits blood circulation. “”In case of intense heat, the body will sometimes reduce blood influx to certain muscles or organs to protect the brain and vital functions. This mechanism can cause a drop in oxygenation and therefore a lack of overall energy “.
Disturbed sleep and oxidative stress amplify exhaustion
Heat -related fatigue does not only come from our daytime activity. “”Heat -related fatigue is not just an impression. It is explained physiologically by an increase in energy expenditure, alteration of sleep, and sometimes by oxidative stress due to the increased production of free radicals “ still specifies the doctor.
Clearly, we sleep badly, we sweat a lot, we breathe less well, and our brain runs at full speed to manage this overload. Result: a feeling of exhaustion as soon as the awakening, even without having really spent.
How to limit fatigue and risks during hot weather?
Faced with the heat wave or prolonged heat, some reflexes can really make the difference.
“”Drinking regularly, even without being thirsty, remains the first rule. We must favor water, fresh herbal teas or broths. Alcohol and sugary drinks are to be avoided because they promote dehydration “ advises the doctor.
The freshness is precious. “”To limit the effects of heat, it is essential to stay in a cool place, close the shutters during the day and use a fan or air conditioning, without abusing them “.
On the physical activity side, it is better to report or adapt your sport. “”Avoid physical efforts between 11 a.m. and 4 p.m. If an activity is essential, it must be brief, in the shade, and interspersed with breaks with hydration “ recommends the doctor.
Food can also relieve the body. “”During high heat, you must favor light and easy to digest meals, such as fruits, vegetables and cold dishes “.
Without forgetting the little common sense tips. “”Refreshing yourself regularly is a simple and effective reflex: lukewarm shower, damp laundry on the neck or wrists, or even misty. The body needs these signals to avoid overheating “.
Prevention rules for the most fragile
Regarding the most vulnerable, such as the elderly, children, chronic patients or even exposed workers: they must be the subject of increased vigilance.
“”Elderly people often have a decreased thirsty feeling. They must be offered to drink regularly, even if they say they do not feel the need “ Specifies Dr Gérald Kierzek. “”Children on their side are dehydrated much faster than adults. You have to make them drink very regularly, monitor their behavior, and not wait for the first signs of fatigue “.
Also pay attention to certain medical treatments. “”Certain drugs, especially in people with chronic diseases such as hypertension or diabetes, can worsen the effects of heat. If in doubt, medical advice is preferable “.
Finally, for external workers, precautions must be reinforced. “”For workers exposed to the sun, like those in the construction industry or the agricultural sector, you have to wear light clothes, take breaks in the shade, and above all drink before being thirsty“. And if the body sends alert signals, it is necessary to react immediately.
“”A heat stroke can result in headache, nausea, confusion or discomfort. In this case, you must immediately put the person in the shade, rehydrate it, and call help if the symptoms persist “ concludes the doctor.