How to adjust the body constitution that is prone to heatstroke
Jul 16, 2025
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
Drink warm water or light salt water at fixed times each day; do not wait until you feel thirsty to drink. Consume an appropriate amount of water each time, avoiding excessive intake in one sitting. Consistently following this practice helps maintain the body's fluid balance, enhances heat tolerance, and reduces the risk of heatstroke caused by dehydration. Reduce consumption of spicy and greasy foods, and increase intake of light, easily digestible whole grains, vegetables, and fruits.
Body types prone to heatstroke can generally be improved through proactive hydration, adjusting daily diet, maintaining moderate exercise, keeping regular作息, and improving the surrounding environment. If any abnormalities occur, seeking timely medical attention is recommended. Detailed explanations are as follows:
1. Proactive hydration: Drink warm water or lightly salted water at fixed times each day, rather than waiting until thirsty. Consume moderate amounts each time, avoiding excessive intake in one go. Long-term adherence helps maintain the body's water balance, enhances heat tolerance, and reduces the risk of heatstroke caused by dehydration.
2. Adjust daily diet: Reduce consumption of spicy and greasy foods, while increasing intake of light, easily digestible whole grains, vegetables, and fruits. These foods supply essential vitamins and minerals, improve bodily metabolism, prevent excessive internal heat accumulation, and reduce the likelihood of heatstroke.
3. Maintain moderate exercise: Engage in mild activities such as walking or yoga during the early morning or evening hours, with each session lasting less than 30 minutes. Avoid intense exercise and physical activity during peak temperatures. Regular exercise strengthens cardiopulmonary function and enhances the body's ability to regulate temperature.
4. Keep regular作息: Ensure sufficient sleep daily, aiming to be asleep before 11 PM and avoiding late nights. Adequate sleep allows the body to fully recover, maintains stable endocrine function, and improves adaptability to hot environments.
5. Improve the surrounding environment: Frequently open windows for ventilation to maintain indoor air circulation. Use fans or air conditioning to regulate indoor temperatures during hot weather, and avoid prolonged exposure to stuffy, hot environments. A comfortable environment reduces the thermal burden on the body and supports physical conditioning.
The conditioning process should progress gradually, with adjustments made according to individual conditions—do not expect rapid results. If symptoms of heatstroke persist frequently during the conditioning period, timely medical evaluation is advised to rule out other underlying health issues.
