BTN News: As the world continues to grapple with increasingly extreme temperatures, understanding how our bodies cope with heat has never been more critical. Olivia Leach, a doctoral student at Pennsylvania State University, is at the forefront of this vital research. In a small, sealed room, she swallowed a pill that would monitor her internal temperature and then began pedaling on a stationary bike. As she cycled, the room gradually heated up, simulating the sweltering conditions many people now face regularly. Leach’s experience felt like “a muggy, summer day where you’re drenched in sweat,” a sensation that is becoming all too familiar as global temperatures rise.
This controlled experiment is part of a broader effort to study how the human body adapts to heat and to develop strategies that could help people acclimate to increasingly harsh climates. With the number of dangerously hot days on the rise, this research is gaining urgency. In 2023 alone, extreme heat was responsible for at least 2,302 deaths in the United States. The need for effective heat acclimation techniques is clear, especially as more people are exposed to potentially deadly temperatures.
One area of concern is the impact of extreme heat on workers. According to the U.S. Occupational Safety and Health Administration, nearly half of all heat-related worker deaths occur on the first day of work, and over 70% happen within the first week. In response to this alarming statistic, the Biden administration has recently proposed regulations that would give workers the right to acclimatization plans, allowing new employees to gradually increase their hours and adapt to the heat.
Heat acclimation is not a new concept, but it is becoming increasingly important as temperatures climb. It is commonly used to help those who engage in intense outdoor activities, such as athletes, outdoor workers, and military personnel. High temperatures can lead to heat exhaustion, heat stroke, and even death. As global temperatures continue to rise, experts suggest that many more people could benefit from strengthening their heat tolerance.
Michael Sawka, an adjunct professor of biological sciences at the Georgia Institute of Technology, emphasizes the importance of gradually exposing yourself to heat. “Start by making an effort to get outside, expose yourself to the heat, and gradually increase it,” he advises. “You’ll find that your tolerance improves, and that will help you.”
When faced with heat, the body works hard to stay cool. Sweating begins, and the heart pumps harder. However, in extreme heat, the heart can overwork, leading to a dangerous drop in blood pressure. Excessive sweating can also cause dehydration and dizziness. The goal of heat acclimation is to train the body to handle heat stress more effectively. You can begin by engaging in light or moderate exercise in the heat for about 30 minutes a day over several days, gradually increasing the duration and intensity as you acclimate. Typically, two weeks of daily heat exposure while engaging in physical activity for 60 to 90 minutes is enough to help the body improve its temperature regulation. Over time, the body starts sweating more quickly and in greater amounts, which helps keep it cooler for longer periods.
The benefits of heat acclimation can be seen in just a few days. It can make people feel more comfortable and capable of exerting themselves for longer periods in high temperatures. J. Luke Pryor, a clinical associate professor of exercise and nutrition sciences at the University of Buffalo, highlights the importance of gradual exposure to heat.
However, it’s crucial to listen to your body. Take breaks from the heat when you feel uncomfortable and stay hydrated. The Centers for Disease Control and Prevention recommend drinking a cup of water every 15 to 20 minutes when working in hot conditions.
Stay vigilant for signs of heat-related illnesses, such as dizziness, nausea, headache, rapid heart rate, or muscle cramps. Excessive heat can also lead to vomiting, confusion, or even loss of consciousness. Seek medical attention if necessary.
“You don’t want to overdo it,” says Sawka. “But you need to adapt so that exposure to heat isn’t harmful to your body.”
As our planet continues to warm, the ability to adapt to heat will become increasingly important. The research conducted by Leach and her colleagues at Penn State is helping to shed light on how we can better prepare our bodies for the heat, potentially saving lives as we face a hotter future.
