Measures against the heat during summer camp
We will teach you everything from serious topics related to nutrition to techniques for surviving the heat.
overview
There are also pages related to summer camp that have information on measures to take against the heat, so please refer to those as well.
About salt
The Salt Reduction Committee of the Japanese Society of Hypertension also notes that ``Japanese people consume far more salt than they need, so there is no need to consciously increase their salt intake.'' I am.
In summer, some minerals such as salt (sodium is referred to as salt here) and potassium are lost through sweating, but the average amount of salt consumed by Japanese people is 10% per day. This amount is about 1 gram, which is far more than the required amount.As a general rule, people with high blood pressure need to reduce their salt intake appropriately even in summer, and it is usually desirable to consume less than 6 grams. There is no need to consciously increase your salt intake if you are eating a diet of Please consult your doctor.引用元：Japanese Society of Hypertension Salt Reduction Committee
It seems that the salt content in sweat is about 0.3%, so unless you sweat a lot, there is no problem even if you do not consume a lot of salt.
However, although it depends on your constitution and eating habits, you will definitely sweat more and consume more salt than if you were indoors, so be sure to keep your salt intake to a level that suits you.
Sports drink precautions
Sports drinks are good for providing salt and energy, but not for hydration.
In the summer, we tend to drink sports drinks to rehydrate, but sports drinks contain a lot of carbohydrates, and vitamin B1 is used to break down the carbohydrates.
And when you are deficient in vitamins, you tend to feel tired.
Therefore, try to devise ways to get vaccinated, such as ``avoid gulping to moisten your throat'' and ``diluting the vaccine with water.''
Optimal hydration
Beverages suitable for hydration include water, barley tea, and carbonated water.
Drinks that contain caffeine, such as tea, black tea, and coffee, have diuretic effects, so they are not suitable for supplementation.
It is also recommended to inoculate vegetables and fruits with high water content.
*Barley tea does not contain caffeine.
Even if you are a strong man who says, "I don't drink water," when you feel unwell, instead of drinking sports drinks or tea, you should drink water, barley tea, carbonated water, etc. .
Another important thing to keep hydrated is to drink before you get thirsty.
If you're thirsty, it's a sign that you don't already have enough water, so be sure to drink frequently.
It is said that approximately 35ml of water is required for every 1kg of body weight.
The calculation is 1.4L for 40kg, 1.7L for 50kg, 2.1L for 60kg, and 2.4L for 70kg, but you need to inoculate as much as you sweat.
It's not an absolutely necessary amount, but keep it in mind in case you feel tired.
Use of mist sprayer
This is a method that incorporates the law of taking away heat by heat of vaporization when water evaporates, and by spraying mist on the body with a mist sprayer and fanning it with a fan, the surface temperature and perceived temperature can be lowered. Masu.
It is similar to the common mist effect, but it is also recommended for patients suffering from heatstroke at hospitals.
When a heatstroke patient actually comes to the hospital, we sometimes spray water on his body with a sprayer and cool him down with a fan. Although this is a serious case, it can also be used for prevention. So please try using it, whether you are an elderly person or a child of any age.引用元：Amagadai Family Clinic
A small spray bottle for cosmetics etc. Since it is large, we recommend the fine particle type spray.
How to utilize tarps
Although it is common to use a tarp to shade your living area, it is also effective to protect your tent from the sun.
This is a method that prevents the temperature inside the tent from rising due to continuous exposure to direct sunlight, and is recommended for tents with little ventilation or cotton/polycotton tents.
By the way, this creates a layer of air on the outside of the tent, so it can also be used to protect against the cold in winter.
Tent Ventilation
The entrance may be left open to ventilate the tent, but when there is wind, opening the front and rear entrances by about 3/1 to 3/2 will improve air flow. Masu.
General tents have the opening and closing zippers at the front and rear entrances in opposite positions, so air can evenly pass through the tent using the same principle as opening diagonal windows used for car ventilation. .
About high altitude places
I often see the information that ``the higher the altitude, the lower the temperature, so it is better to camp at a higher altitude.'' This is not incorrect, but there is a misunderstanding.
The difference in temperature at altitude is only 8 degrees Celsius between sea level and the summit of Mt. Fuji, so the difference in temperature between different campsites is negligible.
It also depends on the presence of wind and the amount of shade, as it feels cooler on windy days.
Also, there are places at high altitudes where dangerous insects can spawn, so it is dangerous to choose a campsite based on the idea that ``high altitude = cooler.''
others
I will briefly write down some countermeasures that many people are aware of.
Cold pack fan
Outdoors, the temperature feels completely different and you can enjoy the same benefits as an air conditioner.Portable fanHowever, by placing cold pack behind the fan, you can truly transform it into an air conditioner. can do.
Depending on the type of portable fan, this may not be possible, but if you can, try it.
Cold foot bath
Include an ice pack or some ice cubes with waterbucket It is a cold footbath made by putting it in water.
You can enjoy reliable cooling without getting in the way of your movements.
It's a pain, but once you do it, it feels so good that you become addicted to it.
Black absorbs heat
During the summer, black cars accumulate enough heat on their hoods to burn a fried egg.
According to the records of the National Institute for Environmental Studies, there was a difference of more than 20 degrees Celsius in surface temperature between white and black clothes.
While the surface temperature of the white shirt remained close to the air temperature, it exceeded 50 degrees Celsius for the black and dark green shirts.The difference was actually more than 20 degrees Celsius.引用元：National Institute for Environmental Studies
Be aware that not only black but also dark-colored clothing such as dark green or navy blue will absorb heat in the same way.
Be careful of sunburn
Of course you should be careful in the summer, but you can also get sunburned to the point of bright red even in April and May, so be careful.
In the summer, we tend to show our skin because it's hot, but we recommend wearing long-sleeved clothes not only to prevent sunburn but also to protect you from insect bites.