应对极端热浪需要刻意暴露在热环境中以触发生理适应，例如增加血浆量以减轻心血管负担并提高汗腺效率。最严苛的方法是“受控高热”，这涉及连续五到七天每天在热室中进行90分钟的训练，期间参与者通过30分钟的运动将核心体温提高到38.5°C，并再维持一小时。然而，由于专业监测设备和热室在日常生活中很少见，环境生理学家建议采用更简单、实用的替代方法来安全地建立耐热性。

实用方法包括在炎热的户外运动或将适度运动与热水浴结合。2016年的一项研究表明，每天在18°C的温度下在跑步机上跑步40分钟，然后泡40分钟热水浴，连续六天，可以显著改善热适应能力。此外，4月份发表的研究表明，65岁以上的健康老年人每天在40°C的浴缸中浸泡一小时，仅需四天即可获得明显的热适应效果，而无需运动，这证实了被动加热本身就能有效提高核心体温。

热适应的益处是暂时的，如果不持续暴露在热环境中就会消退，但在训练的前四到七天内就可以建立大约75-80%的适应性优势。虽然这些策略可以减轻严酷天气带来的影响，但高温本身仍然是危险的，个人必须密切监测自己是否有头晕等中暑迹象。专家建议补充任何训练课中流失的水分的150%，以保持适当的水分充足。最终，在热浪来袭之前实施这些简单、安全的方案可以为身体应对升温做好准备。

Preparing for extreme heatwaves requires deliberate exposure to heat to trigger physiological adaptations, such as increasing blood plasma volume to reduce cardiovascular strain and improving sweat gland efficiency. The most rigorous method is "controlled hyperthermia," which involves a daily 90-minute session in a heat chamber for five to seven days, during which participants raise their core body temperature to 38.5°C via 30 minutes of exercise and maintain it for another hour. However, because specialized monitoring equipment and chambers are rare in everyday settings, environmental physiologists recommend simpler, practical alternatives to safely build heat tolerance.

Practical methods include exercising outdoors in the heat or combining moderate exercise with hot baths. A 2016 study showed that running on a treadmill for 40 minutes in 18°C heat followed by a 40-minute hot bath daily for six days significantly improved heat acclimatisation. Furthermore, research published in April demonstrated that healthy adults over age 65 who immersed themselves in a 40°C bath for one hour daily achieved noticeable acclimatisation in just four days without exercising, confirming that passive heating alone can effectively raise core body temperatures.

Acclimatisation benefits are temporary and decay without ongoing heat exposure, but about 75-80% of these adaptive advantages are built during the first four to seven days of training. While these strategies take the edge off severe weather, heat remains inherently dangerous, and individuals must monitor themselves for signs of heat illness like dizziness. Experts advise replacing 150% of the fluids lost during any training session to maintain proper hydration. Ultimately, implementing these simple, safe protocols can prepare the body for rising temperatures before a heatwave strikes.

Source: How to train for a heatwave

Subtitle: A nice, hot bath can go a long way

Dateline: Jul 16, 2026 05:18 AM