科学告诉你如何在炎热的夏日保持凉爽和舒适

Soaring temperatures make daily life uncomfortable, but also pose a serious threat to human health and the environment. With the southern US in the grip of an extreme heatwave, here is our guide to getting through one.

气温飙升不仅使日常生活变得不舒服，而且严重威胁到人类健康和环境。随着美国南部陷入极端热浪，下面是我们如何熬过热浪的指南。

The oppressive temperatures of a heatwave can have far-reaching impacts, from risks to human health to destroying crops and increasing the risk of wildfires. In 2019, extreme heat is estimated to have caused the deaths of 356,000 people worldwide, according to one set of estimates, making it one of the most dangerous yet overlooked natural hazards. While there is still a great deal of uncertainty about toll that heatwaves take (the World Health Organization estimates 166,000 people died between 1998 and 2017, by comparison), there is little doubt that the number of people exposed to heatwaves around the world is increasing.

闷热的高温天气可能会产生深远的影响，从威胁人类健康到毁坏庄稼，再到增加野火的风险。根据一组估算数据，2019年，全球大约有35.6万人死于极端高温天气，使其成为最危险而又被忽视的自然灾害之一。尽管热浪造成的死亡人数仍然有很大的不确定性（世界卫生组织估算 1998-2017 年期间有 16.6万人死亡）但毫无疑问，世界各地遭受热浪影响的人数在不断增加。

And climate change is only likely to make heatwaves more frequent and intense in the future.

气候变化可能使未来的热浪更加频繁和强烈。

The "heat dome" causing a record heatwave this summer in the southern US, including Texas and Louisana, has been made five times more likely due to human-induced climate change, according to one analysis. Temperatures have reached more than 119F (48C) and by mid July 2023 some 110 million Americans were under heat warnings. The energy grid in Texas has also struggled under the strain of surging air conditioning use.

一项分析显示，由于人为引起的气候变化，今年夏天在美国南部（包括德克萨斯州和路易斯安那州），“热穹顶”引发创纪录热浪的可能性增加了五倍。气温已超过 119 华氏度（48 摄氏度），到 2023 年 7 月中旬，大约 1.1 亿美国人处在高温预警状态。德克萨斯州的电网也在空调使用量激增的压力下不堪重负。

In the US, an estimated 1,600 people die each year due to extreme heat while it can also place considerable strain on health services.

在美国，估计每年有1600人死于极端高温天气，并且给医疗服务带来巨大的压力。

Over the years, BBC Future has covered many different aspects of living with and enduring extreme hot weather. Here we round up some of what we have learned.

多年来，BBC未来栏目报道了关于适应和忍受极端炎热天气的许多方面。在这里，我们总结了一些过往的经验。

How do you stay cool in a heatwave?

如何在热浪中保持凉爽？

It's crucial to stay cool in hot weather as it can have serious effects on your health. Fortunately, there are some simple steps you can take to find relief when the temperatures climb to uncomfortable levels.

在炎热的天气里保持凉爽至关重要，否则会对你的健康产生严重影响。当气温升至令人不舒服的水平时，幸好可以采取一些简单的步骤来解暑。

Keeping out of the sun between 11am to 3pm – usually the hottest parts of the day – either by staying indoors or in a shaded area, is an obvious step. It is also important to drink plenty of liquid, including hot and cold drinks (unless it is very humid, in which case hot drinks aren't the best idea). But it's best to avoid drinking lots of alcohol, although a beer or two may still help to hydrate you.

上午11点到下午3点之间（通常是一天中最热的时候）不要晒太阳，要么呆在室内，要么呆在阴凉的地方，这是显而易见的措施。大量饮水也很重要，包括热饮和冷饮（除非天气非常潮湿，在这种情况下，热饮不是最好的选择）。但最好不要喝太多酒，尽管一两杯啤酒仍然可以帮助你补充水分。

Eating foods with high water content such as strawberries, cucumber, lettuce and watermelon can also help you to stay hydrated. Spicy and hot foods have also been shown to help us stay cool by making us sweat more.

吃含水量高的食物，如草莓、黄瓜、生菜和西瓜也能帮助你保持水分。辛辣食物也被证明可以让我们多出汗，从而帮助我们保持凉爽。

Heatwaves are likely to make summer months more challenging in the decades to come

在未来的几十年里，热浪可能会使夏季变成更大的挑战。

While the evidence on the colour of clothing is mixed – there appears to be little difference between wearing light or dark clothing as a study of Bedouin tribes in the 1980s revealed – wearing loose-fitting clothes can help by allowing air to circulate next to your skin.

虽然关于衣服颜色的证据存在不确定性——20世纪80 年代对贝都因部落的研究表明，穿浅色或深色衣服似乎没有什么区别——但穿宽松的衣服可以让空气在皮肤周围流通，有助于保持凉爽。

You should also think twice before you open all the windows of your house to keep cool – if the temperature if higher outside than inside, you might lose a possible cool haven. Close the curtains in rooms where they face the sun instead.

在打开家里所有的窗户以保持凉爽之前，你也应该三思而行——如果室外温度高于室内，你可能会失去一个凉爽的避风港，应该把直对太阳的房间的窗帘拉上。
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One of the easiest ways to stay cool can be to take advantage of the temperature change in the air when water evaporates. Taking a cold shower or a swim can help you cool down quickly. Ancient societies placed earthenware jars of water or wet sheets in front of a window or a draughty spot, helping to cool the air as it passes over it. This can also work if you are using a fan by blowing the air over a bowl of ice or cool wet sheet.

保持凉爽的最简单方法之一是利用水蒸发时空气温度的变化。洗冷水澡或游泳可以帮助你快速降温。古代社会将盛有水的陶罐或湿床单放在窗前或通风处，有助于给经过的空气降温。如果你使用风扇将空气扇到一碗冰或凉爽的湿床单上，也是有效果的。

However, the evidence on the effectiveness of fans is quite mixed, largely due to a lack of good quality randomised trials. Generally, fans are thought to help in temperatures up to 35C (95F), but above that blowing hot air across the body could make the situation worse and even increase dehydration. It's also worth remembering that fans use motors to work, and so generate some heat of their own while running, so it is a good idea to keep a window ajar to improve the flow of air.

然而，关于风扇有效性的证据充满了不确定性，主要是因为缺少高质量的随机试验。一般来说，风扇在35摄氏度（95华氏度）温度以下是有效的，但超过这个温度，将热空气吹遍全身可能会使情况变得更糟，甚至加剧脱水。另外还需要记住，风扇使用电机来工作，所以在运转时会产生一定的热量，因此正确的做法是保持窗户半开，以改善空气流通。
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In the longer term there are a huge variety of ways we could adapt our houses and buildings to stay cooler in high temperatures, from wind catchers – towers which create cross ventilation in buildings and have been used by societies for millennia, to green roofs and corridors. Trees are an amazing way to keep cities cool – and even a single tree in a street or a garden can provide measurable cooling benefits. Meanwhile, cities such as Tokyo have experimented with new ways to keep a wider city cool, from solar-blocking paint to new types of low-energy air conditioning.

从长远来看，我们可以通过多种方法使房屋和建筑物在高温下保持凉爽，诸如风塔（使建筑物产生交叉通风，已被各国社会使用了数千年）、绿色屋顶、绿色走廊。树木是保持城市凉爽的一种绝妙方式——即使是街道或花园中的一棵树也能产生显著的降温效果。与此同时，东京等城市尝试了一些新方法来让整个城市保持凉爽，诸如防晒涂料、新型低能耗空调。

Sleeping in a heatwave

在热浪中睡觉

Temperature plays an important role in the human sleep cycle (and that of all mammals). As our bedtime draws near, our core body temperature typically falls along with our heart rate, and is thought to increase the familiar sensation of sleepiness. The veins in our hands and feet also open up to allow more blood through them, increasing the temperature of our skin and increasing heat loss.

温度在人类（以及所有哺乳动物）的睡眠周期中起着重要作用。随着就寝时间的临近，我们的体核温度通常会随着心率而下降，并且被认为会增加熟知的困倦感。我们手脚的静脉也会舒张，以增加血流量，从而提高皮肤温度和增加热量散失。

But on hot, sticky nights, it becomes harder for our bodies to lose heat, meaning our ability to drift off to sleep is also affected. Hot night-time temperatures can also lead to more disrupted sleep, leaving people feeling more tired the following day.

但在湿热的夜晚，我们的身体变得难以散发热量，这意味着我们入睡的能力也会受到影响。夜间的高温天气还会导致睡眠中断，使人们在第二天感到更加疲倦。

The ideal room temperature for sleep is reported to be between 19-21C, although some research suggests we require our skin to be at a temperature of between 31-35C. Bed-sheets, duvets and night-time clothing such as pyjamas help to create a microclimate around our skin that maintains this optimal temperature.

据报道，睡眠的最佳室温在19-21摄氏度之间，但一些研究表明，我们的皮肤温度需要保持在 31-35摄氏度之间。床单、羽绒被、睡衣等夜间服装有助于在我们的皮肤周围营造一个小气候，以保持最佳温度。

And when temperatures begin to rise, our first instinct might be to throw off the bed sheets to expose more of our skin to the air to help us cool down. Unfortunately some research suggests this isn't as helpful as you might think because it disrupts the body's ability to control the temperature next to our skin through the night. So a thin sheet – rather than something thicker that might provide too much insulation – can help to ensure a better night's sleep.

当气温开始升高时，我们的第一反应可能是扔掉床单，让更多的皮肤暴露在空气中，以帮助我们降温。遗憾的是，有研究表明这没有你所想的那么有用，因为这会破坏身体在夜间调节皮肤温度的能力。因此，薄床单有助于确保更好的夜间睡眠，而厚床单可能产生过多的隔热效果。

A better option might be to use a fan to increase the amount of air flowing over your body at night. Researchers have found that overhead or ceiling fans in particular help to distribute a gentle flow of air over the body, reducing the number of times people wake during the night.

更好的选择可能是使用风扇来增加夜间流经身体的空气量。研究人员发现，吊扇特别有助于将柔和的气流吹过身体，减少人们在夜间醒来的次数。

Opening windows can also help if there is a gentle breeze, but in cities the noise from outside could only make matters worse. Keeping your curtains shut during the day, especially when the Sun is on the windows, can help to prevent your bedroom from heating up too much.

如果室外有微风，打开窗户也会有所帮助，但城市中的室外噪音只会让情况变得更糟。白天拉上窗帘有助于防止卧室温度过高，尤其是当阳光照射在窗户上时。

Avoiding late night snacks can also help. Late-night eating has been lixed to elevated night-time core body temperatures, which can disturb our sleep.

避免吃宵夜也会有所帮助，深夜进食与夜间的体核温度升高有关，这可能会破坏我们的睡眠。

How does hot weather affect our health?

炎热天气对我们的健康有何影响？

The human body's ideal temperature lies between 35.01C and 37.76C (95-99.9F), depending on how it is measured, although most medical experts accept an average of 36.8C (98.2F). When the surrounding air nears or exceeds this temperature, particularly when humidity is high, the body's ability to cool itself weakens. One study from 2020 found the upper limit of what the human body can survive without serious health effects is a wet-bulb temperature of 35C (95F) – which is a measure of both temperature and humidity together. In high levels of humidity, it is harder for sweat to evaporate and so cool down.

人体的理想温度介于35.01摄氏度至 37.76摄氏度 (95-99.9华氏度)之间，具体取决于测量的方式，但大多数医学专家认同的平均温度为 36.8摄氏度 (98.2华氏度)。当周围的空气接近或超过这个温度时，特别是当湿度很高时，人体降温的能力就会减弱。2020 年的一项研究发现，人体在不出现严重的健康问题的情况下，所能承受的湿球温度上限是35摄氏度（95华氏度），湿球温度是同时测量温度和湿度的指标。在高湿度环境中，汗水更难蒸发，所以人体更难降温。

When the body becomes too hot or struggles to regulate its temperature, it can lead to heat exhaustion. It can come on quickly or over a few hours, but symptoms include feeling faint, excessive sweating, clammy skin, cramps and nausea. This can also lead to heatstroke, which means the body can no longer manage the heat and you should seek medical attention. Symptoms include feeling confused, vomiting or nausea, no sweating, excessively hot skin, and loss of consciousness or seizures.

当人体变得太热或难以调节体温时，可能导致热衰竭。它可能会很快发作，也可能会持续几个小时，但症状包括头晕、出汗过多、皮肤湿冷、痉挛、恶心。也可能导致中暑，这意味着身体无法再控制热量，你应该就医。症状包括感到意识模糊、呕吐或恶心、无汗、皮肤过热、意识丧失、癫痫发作。

Heatwaves can also lead to a range of health problems as diverse as headaches and dehydration to heart attacks and respiratory problems, sometimes leading to death. While people of all ages are susceptible to the heat, the elderly are particularly at risk during heatwaves as they are less able to regulate their body temperature, and are more vulnerable to heart problems due to heat stress. Those with underlying health conditions are also particularly vulnerable.

热浪还会导致各种健康问题，如头痛、脱水、心脏病、呼吸系统问题，有时甚至导致死亡。虽然所有年龄段的人群都容易受到高温的影响，但老年人在热浪中尤为危险，因为他们调节体温的能力较差，并且更容易因热应激而出现心脏问题。还有慢性病患者也是脆弱人群。
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It is estimated that half of the global population and around one billion workers are exposed to periods of harmful high temperatures.

据估计，全球有一半人口和大约10亿工人长期暴露在有害的高温环境下。

Climate change is causing heatwaves to last longer and become more frequent

气候变化导致热浪持续时间更长且更加频繁。

Hot weather has also been associated with worse outcomes in pregnancy and birth, higher suicide rates, mental health issues and increased hospital admissions.

炎热天气还与不良的孕产结局、高自杀率、心理健康问题、住院人数增加有关。

Some medications can increase the risk of hot weather. Some drugs for epilepsy and Parkinson's for example, have been found to reduce sweating and make it harder to stay cool. Diuretics can also increase the amount of water the body expels as urine, and could also lead to an imbalance of minerals.

有些药物会增加炎热天气的风险。例如，有些治疗癫痫和帕金森病的药物被发现会导致出汗少，使人体难以降温。利尿剂会增加身体以尿液形式排出的水量，还可能导致矿物质失衡。

Do heatwaves make inequalities worse?

热浪会加剧不平等吗？

Climate change doesn't hit everyone the same way. The effects are disproportionately felt by the poorest, and often split down racial lines. Countries in Africa which have contributed only a little to the carbon emissions fuelling climate change will feel the effects more forcefully through drought and hotter temperatures. Hotter temperatures in Africa do not make the news in the same way as those closer to Western homes and African voices are not well represented at climate change summits.

气候变化对每个人的影响不尽相同。最贫穷的人尤其能感受到这种影响，而且往往存在种族差异。非洲国家对加剧气候变化的碳排放贡献很小，但它们将通过干旱和高温感受到更强烈的影响。非洲的高温天气不像西方国家那样成为新闻热点，而且非洲在气候变化峰会上也没有足够的发言权。

Heat can be a slow killer as temperatures rise gradually, often without us noticing until it's too late. It may not be mentioned on death certificates, leaving medical authorities with a poor grasp of its prence.

随着气温逐渐升高，高温可能成为慢性杀手，当我们意识到时，通常为时已晚。死亡证明上可能不会提及这种情况，导致医疗部门对其患病率知之甚少。

Heat has often been seen in a positive light, especially when it comes to tourism. Now, there's an awareness that early warning of heatwaves can be a lifesaver. In India, people are warned by WhatsApp about high temperatures, while in the US there's a campaign to name heatwaves in the same way we categorise storms and hurricanes.

人们往往以积极的视角看待高温天气，尤其是在旅游业方面。现在人们意识到，热浪的早期预警可以成为救星。在印度，WhatsApp会向人们发出高温预警，而在美国，人们发起了一项运动，像给风暴和飓风分类那样给热浪命名。

For some people with disabilities, heatwaves can bring other challenges. Partially sighted people may not want to wear sunglasses because it covers up visual clues while hats can also affect blind people's echo sounding. Guide dogs risk burned paws if they walk on pavements in extreme heat.

对于一些残疾人来说，热浪可能带来其他挑战。视力受损的人可能不愿意戴墨镜，因为它会掩盖视觉线索，而帽子也会影响盲人的回声定位。如果导盲犬在酷热的人行道上行走，它们的爪子有被灼伤的风险。

How the heat affects your brain

高温对你的大脑有何影响？

If the warm weather has you a little hot under the collar, you are not alone. As the temperature rises, it would seem that it makes us all a bit more irritable, angry and stressed, and less happy.

如果炎热的天气让你有点心烦意乱，那么并不是只有你才这样。随着气温升高，我们似乎都会变得更加烦躁、易怒、焦虑、不开心。

The symptoms range from the relatively mundane – motorists are a little bit more likely to honk their horns when they're stuck in traffic, and the police usually notice a spike in disorderly behaviour.

这些症状包括相对平常的情况——驾车者在遇到交通堵塞时更可能按喇叭，而警察通常会注意到不法行为的激增。

But, some of the symptoms are a little more alarming (even if only anecdotal). Research in Australia has found that there tends to be a spike in hospital admissions when the temperature is around 27C (80F), and in Greece a study found that 30% of the nation's homicides happen above 25C (77F). In Mexico, the hot weather is thought to cause tensions to run high, so perhaps it is best for all our sakes that we try to keep our cool in a heatwave.

但是，有些症状更令人担忧（虽然只是传闻）。澳大利亚的研究发现，当气温在 27 摄氏度（80 华氏度）左右时，入院人数往往会激增；希腊的一项研究发现，该国 30% 的凶杀案发生在 25 摄氏度（77 华氏度）以上。在墨西哥，炎热的天气被认为会导致紧张局势加剧，所以为了我们所有人的利益，我们最好在热浪中保持头脑冷静。

Why does sunburn hurt?

为什么晒伤会痛？

Hot weather also comes with another risk – sunburn. The after-effects of sunburn can leave you feeling uncomfortable for days. But what is actually happening?

炎热的天气还会带来另一种风险——晒伤。晒伤的后遗症会让你连续几天感到不适。但究竟发生了什么？
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Nociceptors in our skin detect pain. One channel in particular is responsible for extreme heat – TRPV1 – though it isn't typically activated until temperatures reach 42C (107.6F).

我们皮肤中的痛觉感受器能感知疼痛。其中一个通道（TRPV1）针对极端高温，但它通常在温度达到 42°摄氏度 (107.6°华氏度) 时才会被激活。

Once your skin reaches that threshold the channel becomes activated, which in turn activates the entire nerve and communicates pain to the brain.

一旦你的皮肤达到阈值温度，该通道就会被激活，进而激活整个神经系统，并将疼痛传递给大脑。

When we are sunburnt our skin becomes inflamed (it's why you turn pink). This inflammation sensitises the TRPV1 channel, meaning we constantly feel uncomfortable and even something like a lukewarm shower can feel excruciatingly hot.

当我们被晒伤时，皮肤就会发炎（所以呈现出粉红色）。这种炎症会使 TRPV1 通道变得敏感，这意味着我们会持续感到不适，甚至温水淋浴也会让人感觉很烫。
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How to stay hydrated in the heat

如何在高温下保持身体水分
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Keeping hydrated is a consistent public health message – for decades we've been urged by health authorities to consume as much as six to eight glasses worth of water a day, or 2-3 litres. But when temperatures rise, the need to keep fluids up is even more important.

保持身体水分是一贯的公共卫生信息——几十年来，卫生部门一直叮嘱我们每天喝六到八杯水，即2-3 升水。但当气温升高时，补充水分显得更加重要。

Without a continual topping up of water (which makes up between 60% and 70% of our body weight) we start to dehydrate. The first reliable sign of dehydration is increasing thirst, when around 2% of body weight has been lost. Dehydration occurs more quickly with physical exertion or exercise. Even mild dehydration can cause fatigue and tiredness, and overheating as the body stops sweating to preserve water.

如果没有持续补充水分（占体重的 60% 到 70%）我们就会开始脱水。脱水的第一个可靠迹象是口渴加剧，此时体重已减少约 2%。体力消耗或锻炼会加快脱水速度。即使是轻微的脱水也会导致疲倦，并且当身体停止出汗以保存水分时会导致身体过热。

Many of us instinctively reach for a glass of water, but it may not always be the best option. Milk may, in some cases, be better, as it contains small amounts of salt and sugar which can be lost through sweating. Coconut water also contains vital elements lost through excess perspiration.

我们许多人本能地去喝一杯水，但这未必是最好的选择。在某些情况下，喝牛奶可能更好，因为牛奶含有少量的盐和糖分，人在出汗时会流失这些东西。椰子水也能补充在过度出汗中流失的重要元素。

Milk may be a better choice than water in some cases, as it contains salt and other minerals lost through sweating

在某些情况下，喝牛奶可能是比喝水更好，因为牛奶含有因出汗而流失的盐和其他矿物质。

While staying hydrated is crucial, care should be taken not to drink too much. While it's unlikely you'll get to this point, drinking excessive amounts of water in a short space of time – in the order of several litres in just a couple of hours – can lead to symptoms of water poisoning, where the body can't replace the chloride lost in sweat fast enough, and in extreme cases can have tragic consequence.

虽然保持身体水分很重要，但应注意不要喝太多。虽然不太可能达到这个地步，但在短时间内饮水过量（在短短几个小时内喝几升水）可能会导致水中毒的症状，即人体无法快速补充排汗流失的氯化物，在极端情况下可能会造成悲剧性的后果。

How can you stay safe in the sun?

如何在阳光下保持安全？

For those who do need to venture outside in the heat, it's important to use sunscreen and apply it properly, but also, to take other protective steps. Australia recommends the "slip, slop, slap" method, especially for children, which encourages people to "slip on a shirt, slop on sunscreen and slap on a hat", as well as seeking out shade and avoiding the hottest hours. These simple steps have helped the country reduce its high skin cancer rates.

对于那些确实需要冒着高温外出的人来说，使用和正确涂抹防晒霜很重要，同时也要采取其他保护措施。澳大利亚推荐特别适合儿童的“穿、涂、戴”方法，鼓励人们“穿衬衫、涂防晒霜、戴帽子”，并且寻找阴凉处和避开最热的时间段。这些简单的措施帮助澳大利亚降低了皮肤癌的高发病率。

Protecting babies, whose skin is very thin and sensitive, requires a different approach. Sunscreen should never be used on a baby who is six months or younger, and a child under one year should not be directly exposed to UV rays, according to Australian sun safety experts. Instead, babies should be kept in the shade and dressed in lightweight, loose-fitting clothes that allow airflow, and a soft hat that will not become a choking hazard. Of course, babies and children should also never be left in a car on a hot day.

婴儿的皮肤非常娇嫩和敏感，保护他们需要另一种方法。澳大利亚防晒安全专家表示，千万不能给六个月或更小的婴儿使用防晒霜，一岁以下的儿童不应该直接暴露在紫外线下。婴儿应该呆在阴凉处，穿着轻便、宽松、透气的衣服，戴上不会造成窒息危险的软帽。当然，在炎热的天气里，千万不要把婴儿和儿童留在车内。

The dangers of hot cars

高温车辆的危害

A car can heat up by 11C, or 20F, in just 10 minutes, while children's body temperatures rise three to five times faster than an adult's. In the US alone, more than 900 children have died in hot cars in the last 25 years. And it isn't just from children being deliberately left in cars – it's all too easy to forget that a sleeping baby is in the backseat, particularly if a routine (such as who does nursery drop-off) has been changed.

汽车在短短 10 分钟内即可升温 11 摄氏度（20 华氏度），而儿童的体温上升速度是成人的三到五倍。仅在美国，过去 25 年就有900 多名儿童死于高温车辆中。这不仅仅是因为孩子被故意留在车里——人们很容易忘记后座上熟睡的婴儿，特别是当日常习惯（比如谁送孩子去幼儿园）发生改变时。

This is why tips for prevention include making it a habit to check your entire vehicle before walking away, leaving something (like a handbag or phone) in the back that will force you to check, and asking your childcare provider to call you if your child hasn't arrived at their usual time.

因此建议采取以下预防措施：养成在下车之前检查整个车辆的习惯，在后座留下一些东西（例如手提包或手机）以迫使你检查车辆；如果你的孩子没有在通常时间到达幼儿园，让他们给你打电话。

Pets, especially dogs, also require extra care in the heat. On hot days, they should be kept indoors or in the shade and not taken for walks or exercise – not only can their paws burn on hot surfaces, but because they can't cool off by sweating the same way we do, they're particularly vulnerable to heatstroke.

宠物，尤其是狗，在炎热的天气下也需要额外的照顾。它们在热天应该呆在室内或阴凉处，不要带它们散步或运动——不仅它们的爪子会在炎热的地面上被灼伤，而且由于它们不能像我们一样通过出汗来降温，所以它们特别容易中暑。