如何自然地给身体降温

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共同创作者是 Lisa Bryant, ND

参考

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无论你是想凉快一下，还是想退烧，有很多自然方法可以降低体温。首先要补水，吃一些水分充足的食物。你还可以试试居家疗法，比如泡脚或者洗个温水澡。但是遇到中暑、发高烧等情况，必须马上就医。如果出现了比较严重的症状，尽快拨打急救电话。

方法 1
方法 1 的 3:

快速降温

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    尽量少穿几层。像丝绸、雪纺、薄棉和亚麻这些轻薄的面料，最适合在天气特别热的时候穿。你还可以穿白色和其它浅色衣服，有助于反射阳光，抵抗酷热。 [1]
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    有可能的话，找一个开空调的地方待着。如果家里没有空调，就到便利店、电影院或者朋友家里待着。实在不行的话，对着风扇也能让你凉快点。 [2]
    • 如果你只有风扇，试试先用凉水把皮肤打湿，再坐到风扇面前。皮肤上的水分在蒸发过程中会给你带来凉快的感觉。
  3. 3
    慢慢给自己扇风。 如果你找不到空调或电扇，那就用手给自己扇扇风，也能帮助降温。关键是找一个扇形物体，简易的扇子也行，但是别扇得太猛。 [3]
    • 如果你扇得太快，会加速血液流动，导致身体更热。放慢动作，皮肤上的汗会慢慢蒸发，让你体温下降。
    • 扇风的时候，用凉水打湿皮肤也有帮助。
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    试试 一些放松的技巧 。 舒舒服服地坐着，缓慢深长地呼吸。吸气时数到4，屏住呼吸数到7，然后呼气数到8。这个控制呼吸的练习至少要做10到15分钟，心率和核心部位的体温才会降下来。
    • 如有必要，还可以播放一些舒缓的音乐或让人放松心情的自然声，比如海浪或座头鲸的歌声。
    • 你也可以试试冥想。在优酷等网站上可以找到引导冥想放松的音频或视频。
    • 感到潮热时，放松技巧可以帮你降温。 [4]
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    找个小盆，倒入冷水和冰块，把你的脚放进去。泡60分钟以上效果最好。
    • 如果你只是想稍微凉快一点，那么想泡多久就泡多久。如果你有降温的需要，比方说是为了退烧，那就要泡60分钟以上。泡脚时间不足60分钟是没法降温的。 [5]
    • 感觉水不凉的话，可以加点冰块，或者重打一盆凉水。
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    如果你想 退烧 ，温水浴要比冷水浴效果更好。把身体浸在冷水中会发抖，反而让体温升高。 [6]
    • 如果没有浴缸，可以试试把海绵、毛巾或布片弄湿后擦拭身体。 [7]
    • 洗澡或擦拭身体时，打开风扇朝你吹，也会有帮助。
方法 2
方法 2 的 3:

通过饮食保持凉爽

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    喝水有助于降低体温，还能补充流汗所流失的水分。每隔15分钟喝170到230毫升的水，比一次喝很多水效果更好。 [8]
    • 喝凉水，不要喝特别冰的水。喝太冰的水可能会导致胃痉挛或头痛。 [9]
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    如果你在炎热的天气里工作或锻炼，可以带一瓶运动饮料补给身体所需。喝运动饮料不仅能够补水，还能补充出汗所流失的盐分和身体必需的矿物质。 [10]
    • 保持水分充足非常重要，所以尽量不要喝碳酸饮料和其它含糖、酒精和咖啡因的饮品。摄入这些物质会让体温升高，身体脱水。 [11]
    • 你还可以试试电解质饮料，比如宝矿力水特。 [12]
    • 选运动饮料一定要避开能量饮料，它们里面可能含有咖啡因。 [13] 能量饮料会促使身体产生热量。 [14]
    • 你还要看看运动饮料所含的糖分。含糖量高意味着高卡路里，而卡路里是会积累的。 [15]
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    嚼冰块除了有清凉提神的效果，还可以降低体温，还有助于预防热衰竭和中暑。 [16]
    • 记住，你需要保持水分充足。嚼一点冰块补充的水分，可没法跟喝一整杯水相比。
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    一般来说，食物的水分含量越高，降温效果越好。西瓜、黄瓜和绿叶菜都是不错的选择。 [17]
    • 含有大量水分的食物也更容易消化。在消化过程中，它们燃烧的能量更少，产热也更少。
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    想凉快一下的时候，你可能会特别想喝冰啤酒、冰咖啡、甜茶，或者是某些含有大量咖啡因和糖的运动饮料。但是摄入这些物质会导致身体脱水，皮肤温度升高，还会影响身体调节体温的能力。 [18]
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    不要被表象蒙蔽，吃冰淇淋可以让你凉快一小会，但最后还是会让体温升高。脂肪、蛋白质和碳水化合物消化起来需要耗费更多的能量。更多的能量意味着更多热量。 [19]
    • 感觉热的时候，你需要避开的食物还有红肉、坚果和糙米。
方法 3
方法 3 的 3:

处理紧急情况

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    大人和儿童体温一旦超过40度，就要重视了。 [20] 不满三个月的婴儿体温超过38度，就要看医生。 [21]
    • 比较严重的症状还有惊厥、丧失意识、神志不清、脖子僵硬、呼吸困难和强烈的痛感。
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    比起单纯地感觉热，中暑是更严重的症状，需要立刻就医。中暑症状包括体温超过40度，神志不清或心烦意乱，恶心呕吐，呼吸急促，心跳加快和盗汗。 [22]
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    打急救电话时，把病人抬到阴凉处。有可能的话，把他搬到室内有空调的地方，或者是正对着电风扇的位置。 [23]
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    按照急救电话接线员的指导，在等救护车时尽量为病人降温。敷冰袋或浸过冷水的毛巾是一个很有效的办法。冷水浴也可以快速降温，但是一定要确保病人不会发抖。 [24]
    • 如果是在户外，用软管或水池也许是最好的办法。

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参考

  1. ↑ https://www.cdc.gov/features/extremeheat/index.html
  2. ↑ https://www.cdc.gov/features/extremeheat/index.html
  3. ↑ http://articles.chicagotribune.com/1985-08-11/features/8502220336_1_fanning-heat-hot-days
  4. ↑ http://www.mayoclinic.org/diseases-conditions/hot-flashes/manage/ptc-20319438
  5. ↑ https://www.ncbi.nlm.nih.gov/pubmed/7661832
  6. ↑ https://www.healthychildren.org/English/health-issues/conditions/fever/Pages/Treating-a-Fever-Without-Medicine.aspx
  7. ↑ http://www.mayoclinic.org/diseases-conditions/heat-stroke/manage/ptc-20346564
  8. ↑ http://ucanr.edu/News/Heat/How_heat_affects_the_body/
  9. ↑ https://www.cdc.gov/disasters/extremeheat/heattips.html
  1. ↑ https://www.cdc.gov/disasters/extremeheat/heattips.html
  2. ↑ https://www.cdc.gov/healthywater/drinking/nutrition/index.html
  3. ↑ https://www.healthychildren.org/English/health-issues/conditions/fever/Pages/Treating-a-Fever-Without-Medicine.aspx
  4. ↑ https://www.cdc.gov/healthywater/drinking/nutrition/index.html
  5. ↑ https://www.ncbi.nlm.nih.gov/pubmed/20017916
  6. ↑ https://www.cdc.gov/healthyweight/healthy_eating/drinks.html
  7. ↑ http://jmvh.org/article/crushed-ice-ingestion-a-practical-strategy-for-lowering-core-body-temperature/
  8. ↑ http://healthland.time.com/2013/06/15/surprising-foods-that-toy-with-body-temperature/
  9. ↑ https://www.cdc.gov/disasters/extremeheat/heattips.html
  10. ↑ http://healthland.time.com/2013/06/15/surprising-foods-that-toy-with-body-temperature/
  11. ↑ https://www.health.harvard.edu/cold-and-flu/fever-in-adults2
  12. ↑ https://www.healthychildren.org/English/health-issues/conditions/fever/Pages/When-to-Call-the-Pediatrician.aspx
  13. ↑ http://www.mayoclinic.org/diseases-conditions/heat-stroke/diagnosis-treatment/diagnosis/dxc-20346544
  14. ↑ http://www.mayoclinic.org/diseases-conditions/heat-stroke/manage/ptc-20346564
  15. ↑ http://www.mayoclinic.org/diseases-conditions/heat-stroke/diagnosis-treatment/treatment/txc-20346546

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