Air conditioning isn’t the only solution during heatwaves, but what is?
After the heatwaves, many people breathed a sigh of relief when cooler weather and rain showers finally arrived. There were also envious glances toward those who did have air conditioning at home or in the office. At least they didn’t have to endure the heat all day long. But, as it turns out, air conditioners are not always the best solution to cope with heat. This is emphasised by Hannah Pallubinsky, Assistant Professor of Nutrition and Movement Sciences at the Faculty of Health, Medicine and Life Sciences. A much better approach is to gradually acclimatise yourself to the heat or take a siesta. But how exactly does that work?
Gradual exposure to heat
When I speak to Hannah Pallubinsky, it is 29°C in her office. She doesn't have air conditioning. She laughs: “But I’m absolutely fine. Then again, I’m probably biased, given that I research how people cope with heat on a daily basis.” For people struggling with the heat, Pallubinsky’s main advice is to do as she does: gradually acclimatise to higher temperatures without relying on air conditioning. “You can do this through regular, controlled and gradual exposure to the heat. For example, spend short periods outdoors in warm weather, or make sure the indoor temperature doesn’t differ too much from the temperature outside.” According to Pallubinsky, using a fan from time to time is perfectly acceptable. “That’s a much better option than running the air conditioning as a matter of course.”
In Pallubinsky's view, we should start thinking of air conditioning as an emergency measure to take the edge off the heat when necessary. “If you routinely set the air conditioning to 21°C, your body never gets the chance to adapt to warmer weather. What’s more, air conditioners actually make high temperatures worse because they release heat and emit CO₂. The more people use air conditioning, the hotter the outdoor environment becomes.”
Siesta as a solution
According to Pallubinsky, there is another possible solution: an afternoon nap. In that respect, Southern European countries, where people are more accustomed to high temperatures, may be better adapted to coping with the heat than the average Dutch workplace. Pallubinsky explains: “In Spain, people start work early, take a long siesta break in the afternoon, and then continue working until later in the evening. In this way, the Spanish adapt their working day to the heat. In the Netherlands, that’s much harder to achieve. Taking an afternoon nap simply isn’t part of our culture, and most offices certainly don’t have beds.”
Dr Hannah Pallubinsky is an Assistant Professor and leads the Thermoregulation and Metabolism Research Group (TherMU) within the Department of Nutrition and Movement Sciences at the Faculty of Health, Medicine and Life Sciences. Her research is conducted through the Institute of Nutrition and Translational Research in Metabolism (NUTRIM), where she focuses on the impact of temperature on human health and energy metabolism. She also investigates how people can best prepare for living in a warmer climate.
Even so, Pallubinsky believes a siesta could be an effective way of coping with heatwaves. “When you're asleep, your energy expenditure decreases. Using energy generates heat, so having a nap actually helps your body produce less heat,” she explains. And there’s another advantage: an afternoon nap often improves performance. In many other countries, people are more productive after a power nap, particularly on very hot days.
Exercising in the heat
So, should you stop exercising altogether during a heatwave? Fortunately, heat stroke is relatively rare, according to Pallubinsky, although she stresses that it is vital to listen to your body when exercising. “The human body is generally very good at coping with heat. Humans are one of the few species with sweat glands distributed across the entire body. That means we can cool ourselves far more effectively than, say, cats or dogs. Even so, we sometimes underestimate just how dangerous exposure to extreme heat can be. If things do go wrong – particularly when someone exercises intensely in hot conditions, doesn’t drink enough and sweats heavily – the consequences can be severe, such as heat stroke.”
People who are used to exercising in warm weather have little to worry about, Pallubinsky says. “However, I certainly wouldn’t recommend that anyone with no experience decides to go for a run when it’s 30°C outside. If you’re well trained, you usually know your body better. As long as your heart rate remains within a safe range and you’re feeling well, exercising outdoors is perfectly fine. But stop immediately if you begin to feel unwell, and move to a cooler place straight away.”
“I certainly wouldn’t recommend that anyone with no experience decides to go for a run when it’s 30°C outside.”
Hannah Pallubinsky
Do’s and don’ts for coping with hot weather
These are Pallubinsky's key tips for staying healthy during periods of hot weather:
- Gradually expose yourself to the heat so your body can acclimatise. For example, avoid running the fan or air conditioning continuously.
- Always protect your skin from the sun. This is important not only because of UV radiation, but also because direct sunlight heats up your skin.
- When exercising, choose isotonic drinks containing electrolytes such as sodium, calcium, magnesium and potassium. These help replace not only the fluids you lose through sweating, but also essential salts.
- Use a fan rather than air conditioning wherever possible. Fans do not warm the outdoor environment and use much less energy. They also allow your body to acclimatise to the heat, as they cool you without artificially lowering the ambient temperature.
- Keep the heat out as much as possible. During the day, keep windows closed and lower external blinds or close curtains to block out the sun.
- At night, open windows on opposite sides of the building (where it is safe to do so) to create cross-ventilation and let cooler air circulate indoors.
- Listen to your body. If you start to feel unwell, move to a cooler place immediately.
Text: Romy Veul
