Acclimatization in hot weather. Acclimatization in various climatic conditions

What is acclimatization?

Acclimatization - adaptation of the body to new climatic conditions; a special case of adaptation to natural factors.
Most often, acclimatization reactions have a hereditary basis and relate to all regulatory systems of our body. The greatest tension of the reaction is achieved when a person enters extreme conditions (intense heat or cold, high mountains, etc.). Usually, healthy trained people tolerate this process easily, although in the first days there may be a feeling of malaise, decreased performance, appetite, sleep disturbance, etc.
In most people in the future (after 5 - 10 days), health and performance are restored.
Only in some cases, full-fledged acclimatization does not occur due to the weakening of the body's capabilities. This is usually due to training, overwork or illness.
Taking into account the patterns of the course of the acclimatization process, if you get to a place with unusual climatic conditions, overloads should be avoided in the first days.
Acclimatization can be divided into two main types :

• to cold climate
• to hot climate

Acclimatization to cold climates

This species is associated with such factors as low air temperatures, strong winds, polar night with ultraviolet deficiency, etc.
The main signs can be considered manifestations of insomnia (on a polar day) or drowsiness, chilliness.
What to do to relieve symptoms of acclimatization
First, you should increase the diet in terms of calories by 10-15% compared to the diet for the middle lane. After all, a large amount of energy is required to warm the body.
Secondly, try to organize yourself a warm overnight stay. In this case, the same principle of heat conservation works. Only here it should be noted that it is during sleep that the human body is the most unprotected, and, accordingly, any freezing can only provoke a more pronounced manifestation of acclimatization symptoms, not to mention the possibility of simply catching a cold.
Thirdly, your clothes should have increased heat and wind protection properties. To create the maximum warm air cushion around the body.

Acclimatization to a hot climate
This species is more familiar to the inhabitants of the middle lane, because. most often we prefer to relax in warm regions. And therefore, many people know that this type of acclimatization is associated with overheating, excess ultraviolet radiation, and in the desert zone - with dehydration of the body, loss of salts.
The initial phase may be accompanied by muscle weakness, palpitations, increased thirst, etc. Sometimes heat stroke and fainting may occur.
What to do to relieve the symptoms of acclimatization
In warm regions, it is important to maintain an appropriate water-salt regime. After all, the higher the temperature, the higher the sweating. And the higher the sweating, the more water and useful salts we lose.
Sleep is also essential. Only during sleep, the body overloaded with heat has the opportunity to fully recover.
And in order to avoid heat stroke, nausea and fainting, you should not neglect wearing a hat.
And let the temperature change not become an obstacle for you to receive positive emotions in other climatic zones!
Author: Natalia Kay

During long journeys and, accordingly, sudden changes in weather conditions, the body experiences a huge. And all because he begins to quickly adapt to the new circumstances of the world around him. Although acclimatization processes are rarely felt on the first day (new impressions, emotions, etc.), they can significantly spoil the rest of the rest. In fact, acclimatization is the process of adapting the body to new environmental factors. That is, after a climate change, especially if the difference is significant (for example, from summer to winter), the body is restructured. It is aimed at normalizing the functioning of organs, blood flow and other processes, taking into account the unusual temperature regime, atmospheric pressure and other new factors. Naturally, the hard work of the body in this direction makes itself felt. Moreover, often even healthy, accustomed to serious stress people are able to feel the manifestations of acclimatization. Moving every 10 degrees of latitude or longitude violates the habitual mode of the body, it begins to deviate from the usual norm. It has been proven that they create the greatest load, since there is a sharp change in the climatic zone here. But the body adapts best to a new environment when traveling by train.

The reaction of the body to a sharp change in climate lasts an average of five to seven days. In general, the acclimatization process can be divided into two stages. The first is characterized by such symptoms as decreased performance, lethargy, drowsiness, or vice versa, emotional imbalance, and heart pain syndrome. At the second stage, one can observe a decrease in the functional systems of the body and physiological stability. It should be noted that if the above reactions are severe or cause an exacerbation of chronic diseases, you should seriously think about returning to your usual environment. Moreover, acclimatization is unlikely to be bypassed - it is a constant companion of every trip. Be sure to keep this in mind when choosing a trip. It is not recommended to purchase a short vacation up to ten days. So you run the risk of finishing your vacation without starting it, because your body is just adapting to a new environment, and you already need to return home. In addition, a “surprise” awaits you at home - repeated re-acclimatization, which often causes even more severe symptoms. The best period for rest is from 20 to 25 days. This way you will enjoy your trip to the fullest.

Acclimatization in a hot climate

Most people choose countries with a hot climate for their holidays. Probably, now you think that here acclimatization is quite easy. Not at all. The body reacts to sudden heat as seriously as it does to other weather changes. In addition, among the elderly or those with chronic illnesses, warmer temperatures tend to make acclimatization more difficult. Weakness, exacerbation of diseases, jumps in blood pressure, sleep disturbances, exacerbation of diseases of the cardiovascular system, etc. are often observed. It is worth noting that there are two types of countries with a hot climate: with dry air and with high humidity of air masses. The former during acclimatization do not affect so much - the body gives off heat with the help of profuse sweating. So, the body does not feel sharp temperature jumps. In countries where high humidity is added to the hot climate and there is still no wind, things are more serious. As in the first case, sweat will stand out profusely here, but the problem is that it will not evaporate from the surface of the skin. The result is a violation of the body's thermoregulation. Because of this, overheating of the body, a decrease in blood circulation in the internal organs, an increase in heart rate, difficulty breathing, heat cramps and a number of other unpleasant, dangerous consequences are often observed.

How to facilitate acclimatization in hot conditions?

All of the above symptoms gradually decrease and bring less discomfort. Yet none of us wants to spend half a vacation in bed because of poor health. Therefore, MirSovetov recommends not to wait for the severe consequences of acclimatization, but to prevent it. To do this, there is a whole list of preventive measures.

1. Cool and ventilate indoor air regularly. It should not be "stagnant", otherwise you will experience a constant feeling of fatigue.
2. Observe the correct water-salt regime. That is, you can drink until you quench your thirst only after meals, the rest of the time you should simply rinse your mouth with drinking water without gas.
3. Follow a special "southern" diet. This means that you can only eat twice a day - in the morning and in the evening. At lunchtime, eating is not recommended; in extreme cases, it is permissible to have a snack in the form of a light salad or fruit.
4. Wear light clothing that will not restrict movement. It is best to choose a wardrobe made from natural fabrics. Don't forget your headwear.
5. Take cold showers from time to time and avoid using detergents if possible. They will clog the sebaceous glands and cause irritation.
6. At the slightest increase in body temperature, use antipyretic drugs.

Acclimatization in mountain areas

The processes of acclimatization in the mountains, especially complex high-mountain areas, are rather difficult to tolerate by the body. The main “pests” of health here are the minimum amount of oxygen in the air and low atmospheric pressure. During acclimatization in a mountainous area, a person becomes stronger ventilation of the lungs, increases the number of red blood cells and hemoglobin in the blood. Often, if the altitude exceeds 2000 meters above sea level, a person develops the so-called mountain sickness. It characterizes itself with oxygen starvation, while a person experiences shortness of breath, increased heart rate, tinnitus, dizziness, weakness, and sometimes loss of consciousness. In the latter case, the traveler must leave the highland area and remain at rest for several days. A hot heating pad and physical procedures will also help, the direction of saturating the body with carbogen and, of course, oxygen.

How to facilitate acclimatization in the mountains?

When climbing a mountain, the human body practically does not have time to adapt to new environmental conditions. In order for acclimatization to the highlands to pass with the least damage to health, you need to follow a few simple recommendations:

1. Don't rush to get up. Follow the tactics of climbing - do not go more than 600 meters up in one day, and having overcome this distance, stop at the reached height for several days. They can also be spent with benefit - to walk around the territory, get acquainted with the living conditions on the steep slopes.
2. Stick to a special diet. Reduce your usual servings by about half, increase your intake of acidic foods. Completely eliminate fatty foods from your diet. This must be done due to the fact that the digestive system does not work well in high altitude conditions, especially if the climate is not familiar to you and you are going through the process of acclimatization.
3. Increase your water intake to four liters. It is advisable to drink a cup of hot tea several times a day.
4. For prevention, MirSovetov also recommends taking enzymes and eubiotics.

Acclimatization in cold conditions

Often trips take place in the northern latitudes. They also have quite a few charms of their own, from beautiful aurora borealis to mighty arctic landscapes. Acclimatization in cold conditions also has its differences. They are caused not only by low temperatures, but also by a deficiency of ultraviolet rays, magnetic storms. By the way, often during adaptation to the northern latitudes, people begin to experience light starvation, which leads to insomnia, loss of appetite, and a constant feeling of fatigue.

How to facilitate acclimatization in a cold climate zone?

To avoid the unpleasant consequences of resting in the cold, you should carefully follow some rules. Acclimatization will be as calm as possible for your body if you follow the recommendations below.

1. Take care of a special diet. Food should be natural and as high in calories as possible. The most desirable calorie deviation is 20-30 percent.
2. Throughout the journey, consume ascorbic acid and a number of other vitamins.
3. Wear not just warm, but also windproof clothing.
4. Reduce it to a minimum, and ideally, completely eliminate it.

MirSovetov wishes its readers the easiest possible acclimatization. Follow simple rules depending on the climate and your vacation will be unforgettable.

The long-awaited vacation is finally here! Behind the tedious road, and now you are among the palm trees by the sea! However, why does everything fall out of hand and there is no strength to move? Why, instead of endless swimming and exciting excursions, you sit in your room, unable to take your head off the pillow? It's all villainess-acclimatization! Is it possible to overcome it and enjoy the rest to the fullest?

What is acclimatization and when does it occur?

In general, acclimatization is the adaptation of any living organism to the conditions of its habitat. How can moss grow in the Far North? How do deep-sea fish withstand incredible pressure? How does the legendary tumbleweed survive in the near absence of water? All this is possible thanks to adaptive reactions - thanks to acclimatization.

However, the object of our today's article is a somewhat different understanding of this word. We will consider acclimatization as changes that occur in the human body in response to changes in climate, altitude, humidity, etc.

A person is adapted to living in certain conditions due to two main reasons - heredity and adaptation processes. It is known that genetic Africans born in areas with a cold climate are much more likely to suffer from inflammatory diseases of the respiratory tract than indigenous people. However, not everything is determined by genes. In the process of growth and development of a person, the body adapts to the conditions of existence given to it - the heart, the autonomic and central nervous system, the endocrine organs work in the optimal mode precisely in the conditions familiar to the body.

If living conditions change dramatically - the ambient temperature rises or falls significantly, atmospheric pressure changes, the length of daylight falls critically, or the day comes a few hours earlier than usual, our body is lost - its fine adjustments get lost. Of course, if we are not talking about extreme loads, then sooner or later our body will “come to its senses” and reorganize itself to function in new conditions, but this will take time.

How is acclimatization manifested?

In young healthy people, the body is strong and ready for rapid restructuring. However, even such people, when moving over long distances, unexpectedly face serious problems of acclimatization. What can be expected?

Lethargy.

Drowsiness.

fluctuations in blood pressure.

Palpitations.

Appetite disturbance.

Exacerbation of a dormant chronic pathology.

In a word, asthenia is manifested - a state of exhaustion, fatigue. The body does not find the necessary reserves for quick adjustment and gets tired, but does not stop working hard to find the optimal balance.

The duration of acclimatization depends on the criticality of changes in environmental factors (temperature, humidity, atmospheric pressure, time zone) and on the state of the organism itself. Nevertheless, on average, unpleasant manifestations of adaptation to new conditions last 4-7 days. This explains the popular belief that a vacation trip lasting less than a week is not a vacation, but a real torment.

It should be remembered that at the end of the vacation and returning home, the body will have to re-experience approximately the same stress, which in this case is already called reacclimatization.

Who is more prone to unpleasant manifestations of acclimatization?

Elderly people.

Small children.

Pregnant women (especially in the I and III trimester).

Persons suffering from severe chronic diseases of the respiratory system, heart and blood vessels, musculoskeletal system.
After suffering acute infectious and other debilitating diseases.

Features of acclimatization in a hot climate

Adapting to a hot climate is perhaps the most burning issue for Russians. Naturally, with such a short and changeable summer as ours, on vacation you want to be guaranteed to get the sun and the warm sea.

Fortunately, moving to hot countries is often tolerated very well - here, well-being will depend not so much on the height of the thermometer, but on the combination of heat and high humidity. If the air temperature is unusually high and the humidity is low, the body easily fights hypothermia by sweating. In dry air, sweat quickly evaporates from the surface of the skin and cools the body. But if high humidity is added to the heat, the body has a hard time - sweat practically does not evaporate and the body easily overheats.

In a hot climate, the usual symptoms of acclimatization can be supplemented by more serious conditions - sun or heat stroke with nausea, vomiting, loss of consciousness, and sometimes the need for treatment in a medical hospital.

How to alleviate the condition?

Choose rooms with good air conditioning for living.

Try not to drink too much between meals. But while eating, you can and should allow yourself to completely satisfy your thirst.

The main meals should be breakfast and dinner. You can either skip lunch altogether, or limit yourself to a vegetable salad.

During the midday hours, when the heat is rampant, hide from the sun or better not go out at all.

Fatigue is a sign of the need for rest. Keep this in mind and don't ignore your body's signals.

Take frequent showers - warm or cool.

Acclimatization in the mountains

If our body suddenly finds itself in high altitude conditions, then two negative factors begin to act on it simultaneously - low atmospheric pressure and a relatively low concentration of oxygen in the surrounding air. Of course, over time, breathing becomes habitually deeper, and the organs can more easily tolerate a lack of oxygen, but at first a person may have a hard time - dizziness, weakness, fatigue, tinnitus, a feeling of lack of air - these are just a small part of the unpleasant symptoms of such acclimatization.

How to alleviate the condition? The problem of mountain acclimatization is relevant for climbers. In order to feel satisfactory, you can enjoy the surrounding views and still reach the desired height, you need to limit the ascent to the bar of 500 meters per day (calculated relative to sea level). Each new level should be "fixed" - you need to give the body the opportunity to get used to it within 1-2 days. The second important point is to limit your diet, good, appetite, as a rule, fades away in such conditions. Preference should be given to low-fat dishes and dairy products. Thirdly, you need to drink 3-4 liters of water daily.

Acclimatization in cold climates

The challenges to be faced in cold climates are lack of sunlight, strong magnetic storms, and excessively cold air that does not have time to warm up in unaccustomed airways. Often the body reacts to them with insomnia or drowsiness, fatigue, respiratory problems and loss of appetite.
How to alleviate the condition? Take high-calorie foods, dress warmly, devote sufficient time to rest and sleep, drink vitamins, and refuse alcohol.

Additional remedies in the fight against the symptoms of acclimatization

If you are not sure about your health, then in addition to following the above recommendations, you can resort to drug prevention of painful acclimatization. You need to start it not during the trip and not just before it starts, but at least 2-3 weeks in advance. The very first remedies that are prescribed in such cases are adaptogens. These drugs increase the body's resistance to adverse conditions and stimulate adaptive (adaptive) mechanisms. To prevent acclimatization symptoms, you can drink a course of ginseng tincture, eleutherococcus, Bitner's balm. To strengthen the body, it will be useful to take a course of vitamin therapy - for this, use multivitamin preparations with minerals and trace elements.

You can ease the effects of acclimatization by preparing ahead of time for a change in time zone. Gradually shift the time of going to bed and waking up so that upon arrival at the place at least this problem does not touch you.

If possible, travel not by plane, but by train - this way your movement will be smoother and will not become a critical stress for your body.

And of course, it will be much easier to transfer a trip to another climatic zone if you regularly exercise, eat right, follow the daily routine - in a word, stick to healthy lifestyle .

And remember, if you suffer from any illness, visit your doctor a couple of weeks before the trip and let him know about the planned trip. Perhaps your doctor will consider it necessary to conduct a specific preventive course of treatment that will save you a lot of trouble.

Tourists who go on vacation to hot countries are very concerned about such an issue as acclimatization. Of course, I want to have a pleasant vacation by the sea and evening walks along the promenade, and not in a hotel room or in a first-aid post. These fears are not unfounded, since not every person can endure a sharp change in climate. This mainly affects people who have chronic diseases (especially the respiratory tract), children and the elderly who find it difficult to adapt. For people who are hard to tolerate acclimatization, the main symptoms are headache, nervous system disorders, body weakness, intestinal upset, high blood pressure, rapid pulse, and so on.

It is easier and softer for people to acclimatize in a hotter and drier climate, the reason for this is sweating. Sweating in this case works like an air conditioner. Sweat, evaporating, cools the surface of the skin, thus maintaining the desired temperature for the body. But in a hot climate, there is such an irritant as dust, which rises into the air from the breath of the wind, cars, people walking and other things, but you can quickly get used to it.

In countries where high air humidity is combined with high temperatures, acclimatization is difficult. Sweating does not help much here, because sweat cannot evaporate quickly, which is why the temperature regime of the body is disturbed. Under such conditions, a person's pulse quickens, the body gradually overheats, blood flow to the internal organs decreases, which causes rapid breathing, a feeling of constant thirst.

Symptoms.

In the process of acclimatization, the symptoms that arose at the beginning gradually disappear, as the body tries to adjust itself to certain conditions. For most people, they go away completely, but there are those who still cannot completely get rid of them. The most dangerous climatic conditions are considered to be a humid climate with high temperatures. Under these conditions, a person's condition can greatly deteriorate up to hospitalization. These can be heat cramps, which occur due to the loss of mineral salts by the body, heat strokes, which are caused by a large loss of moisture by the body and its overheating.

Treatment.

All these ailments can be prevented by preventive actions, such as water regime, food intake, rest. For example, drinking plenty of water is not recommended, water should be drunk in small sips in a limited amount (with the exception of only after eating). It is desirable to take food only in the morning and in the evening in order not to overload the body during the day. Clothes for hot places should be chosen spacious and be sure to wear a hat, which will help to avoid heat stroke. It is advisable to take a cool shower several times a day and rest as often as possible, especially during the day, as well as ventilate the premises. In order to avoid unforeseen circumstances, it is recommended to take a first aid kit with you on the road. In the first aid kit, there must be antipyretic drugs, such as aspirin, paracetamol, ibuprofen, as well as drugs for hepatitis and SARS common in resorts, such as lavomax, ointments for burns, vitamins if there are children on the trip.

Human acclimatization is the process of adapting the body to new climatic and geographical conditions. A significant role in the process of human acclimatization is played by the organization of work and life, their adaptation to local climatic conditions.

Physiological acclimatization consists in the development by the body of adaptive reactions aimed at maintaining its normal functioning.

Acclimatization in the mountains. The main factors that adversely affect the body in mountainous areas are reduced oxygen concentration in the air and barometric pressure. At an altitude of more than 2000 m above sea level, the partial pressure of oxygen in the air decreases sharply and conditions arise for the development of oxygen starvation. In the first period of acclimatization at high altitudes, people have a compensatory increase in the content and number, an increase in pulmonary ventilation and cardiac output (see). These changes are aimed at increasing the partial pressure of oxygen in the blood and are temporary. During the period of true acclimatization, body tissues and their enzyme systems adapt to function at a lower oxygen tension in the blood. There comes a restructuring of tissue oxidative systems, and the need for compensatory reactions from the blood, respiration, and circulation disappears. Therefore, permanent residents of high mountain regions (3000-4000 m above sea level) do not experience such significant changes that occur during the first ascent to a height. At high altitudes, especially with a rapid ascent, the development of a painful condition is possible - mountain sickness syndrome (see).

Acclimatization in hot climates. The main factor that adversely affects the body in a hot climate, in addition to high temperature, is increased air. At a high ambient temperature, heat is released by the body only through. In a hot dry climate, the released sweat evaporates and thermoregulation is not disturbed. Significant dustiness of the air, usually observed in arid regions, leads to the formation of cracks, conjunctivitis and catarrhs ​​of the upper respiratory tract. Gradually, the sensitivity to dust decreases somewhat.

At high temperatures and high humidity, evaporation from the surface of the body is difficult and thermoregulation is significantly impaired. There may be an increase in body temperature, increased respiration and pulse rate, skin integument with a relative decrease in blood supply to internal organs. These phenomena are especially amplified during muscular load. There is also a thickening of the blood with a decrease in the content of ions, and sodium. A person experiences a feeling of unquenchable thirst and a feeling of constant body moisture. These phenomena gradually disappear, but in some people (especially with insufficiency) acclimatization may not occur for many years. With acclimatization, the basal metabolism (by 10-15%) and blood pressure (by 15-25 mm Hg) decrease, and the efficiency of sweating increases.

From pathological phenomena in a hot climate can develop (see), thermal with collapse and a slight increase in body temperature, thermal (with a large loss of mineral salts). To prevent these phenomena and accelerate acclimatization, it is of great importance to adapt the regime of work and rest to local conditions. Thus, the working day in countries with a hot climate usually begins very early and is divided into two halves with a long break at the hottest midday hours. Eating is transferred to the morning and evening hours. It is of particular importance: it is recommended to drink until the thirst is completely quenched only after eating, and in between - only rinse. Devices for air conditioning (cooling and dehumidification) are important, and in conditions of arid regions - fountains spraying water, etc.

Acclimatization in the North. The main climate factors of the North that adversely affect the body are the low ambient temperature (up to -60 ° in the winter months) and the violation of the light regime (polar night and polar day).

In the initial period of acclimatization in the North, a sharp change occurs. Thermoregulation is carried out mainly by chemical means - heat production increases due to the acceleration of metabolic reactions, the habitual level of equilibrium inherent in this organism with the external environment (dynamic stereotype) is “loosened”. Then there is a restructuring of adaptive mechanisms. This process, especially in people who are weakened and sensitive to fluctuations in meteorological factors (pressure, air temperature, etc.), may be accompanied by complications - disadaptation meteoneurosis. They are expressed by excessive fatigue, irresistible drowsiness during the daytime, reduced, sometimes shortness of breath. There may be swelling of the intergingival papillae, gum bleeding - symptoms of insufficiency. Violation of the usual light regime (change of day and night) can also lead to neurotic conditions.

As acclimatization increases, the value of physical thermoregulation increases - the volume of circulating blood increases, the peripheral vascular bed expands, and the volume of blood flow in the extremities increases.

People acclimatized in the North, as well as local residents, can endure cooling longer (for example, keep their hand in ice water), they have a greater “liveness” of vascular reactions, due to which skin temperature quickly recovers after cooling. The period of complete acclimatization usually develops during the first year of residence in the North, in elderly, physically weakened people - within a few years. The development of acclimatization is facilitated by training the body to low temperatures, therefore, acclimatization develops faster in hardened, healthy people. To speed up and facilitate acclimatization in the North, it is necessary to organize proper nutrition, provide appropriate clothing, comply with hygiene standards for the maintenance of residential and public buildings, lighting, etc., and establish a work and rest regime.