Hey there, viewers.
观众们大家好。
I know things are a little different this summer.
我知道今年夏天情况跟往年有点不同。
Nevertheless, it's still going to be pretty hot out.
尽管如此，外面还是会很热。
You need to be prepared.
你需要做好准备。
Heat-related illnesses, or hyperthermia, is common this time of the year.
高温引发的疾病，或者说中暑，在每年的这个时候很常见。
Symptoms include cramps, fatigue, headaches, vomiting, dizziness and fainting!
症状包括抽筋、疲劳、头痛、呕吐、头晕和昏厥!
But have no fear, there are several things you can do to prevent this.
但不要害怕，你可以通过以下方法来预防这些情况。
Some you didn't expect.
有些方法恐怕是你无法想象的。
Let's talk about 8 surprising ways you can survive a heat wave.
让我们来聊聊战高温的8种妙方吧。
How bad is protein?
蛋白质会带来多大麻烦?
What floor of my house do I need to be on?
我需要待在房子的哪一层?
Do I actually need to avoid alcohol?
我真的需要戒酒吗?
Wait, I need to turn off my computer too?
等一下，我也要关掉电脑吗?
We're talking all this and more… Number one: Shut off your computer.
我们马上要说的就是这些，还有更多……第一条妙招:关掉你的电脑。
I know, this one seems impossible, right?
我知道这似乎不大现实，对吧?
Well to survive a heat wave without air conditioning, you need to make sacrifices.
可要在没有空调的高温天挺住，你必须有所取舍。
This includes shutting off sources of unnecessary heat.
包括关掉不必要的热源。
And computers generate quite a lot of that.
电脑会产生很多这样的热量。
You see your computers require electricity to function.
你知道电脑需要电才能工作。
Duhh!
等于没说！
Just hear me out.
请听我说完。
As the electricity passes through the wires and circuits, it creates resistance.
当电流通过电线和电路时，就会产生电阻。
Picture two hands rubbing together.
想象两只手相互摩擦。
This type of resistance will create heat.
阻力会产生热量。
So much so that the longer you let it run, the more you will feel the heat radiate.
以至于你摩擦的时间越长，感受到的热量就越多。
But it's not just the computer that you need to be mindful of.
但你需要留意的不仅仅是电脑。
It's electronics in general.
一般来说只要是电子产品都会这样。
Anything that gives off electricity can potentially make things a little hotter.
任何通电的东西都有可能使温度升高。
Think about home cooking appliances like your stove, oven, toaster and microwave.
想想厨房小家电，比如炉子、烤箱、烤面包机和微波炉。
Your house is just one big furnace waiting to heat up.
你的房子就像是一个等着被加热的大火炉。
I realize this is quite a demand.
我知道这个要求有点高。
But we're talking about survival here, folks.
但朋友们，我们现在讨论的是如何活下去的问题。
This means you will need to eat fresh foods that don't require as much cooking.
这意味着你要吃无需太多烹制的新鲜食物。
I'm talking about raw fruits, veggies and cold meats in your diet.
我指的是多吃生水果、蔬菜和冷肉。
Although, you're going to need to practice portion control.
不过你需要试着控制份量。
This brings us to number two...
这就要谈到第二条妙招了……
Am I making sense so far?
到目前为止，你们觉得我说的方法切合实际吗?
How long have you ever gone without electricity?
你有多久没生活在断电环境下了?
Sound off in the comments section, and start a conversation with our Bestie community.
请在评论区畅所欲言，或者和其他Bestie社区用户好好聊聊。
Number two: Watch your protein.
第二条:注意你的蛋白质摄入量。
That's right, you need to be careful how much you're eating during a heat wave.
没错，在热浪来袭的时候，你要注意自己的食量。
This means less eggs, broccoli, oats and almonds.
这意味着少吃鸡蛋、西兰花、燕麦和杏仁。
I'm sure you were eating a ton of that to begin with.
我敢肯定天一热你就吃了很多。
You're a good person, you've got it together.
你是一个好人，凡事考虑的很周全。
At least that's what you tell yourself in the mirror every morning...
至少你每天早上对着镜子是这么说的……
The truth is, protein increases the amount of metabolic heat in your body.
事实是蛋白质会增加体内代谢热量。
This will naturally warm you up.
这自然会让你感到温暖。
In scientific terms, this process is called thermogenesis.
在科学术语中，这个过程被称为生热作用。
Your insides will break down this food, producing a type of protein called brown fat.
你的内脏会分解这些食物，产生一种叫做棕色脂肪的蛋白质。
This fat reacts and produces heat.
这种脂肪发生反应并产生热量。
Things like root veggies also produce heat.
根茎类蔬菜也会产生热量。
I'm talking about potatoes, carrots and kale.
这里说的是土豆、胡萝卜和甘蓝。
You know, all your favourite summer barbecue foods.
都是你最喜欢的夏日烧烤食材。
I know it sounds like I'm being unreasonable.
我知道这听起来像是在胡说八道。
I'll say this to you right now… You don't need to stop eating these foods entirely.
我要告诉你的是，没必要彻底杜绝这些食品。
Just eat them a little less.
少吃一点即可。
If you think that is tough, just wait until we get to the drinks you shouldn't have.
如果你觉得那很难，别着急，我们后面还要谈谈哪些饮料你不该喝。
Actually let's talk about that right now.
干脆现在就说吧。
Number three: cut the beer.
第三条妙招:少喝啤酒。
During a heatwave, you'll feel tempted to crack open a cold one.
在炎热的天气里，你会忍不住来一罐冰啤。
This isn't what you're going to want to hear, but alcohol does more harm than it does good in this situation.
这可能不是你想听到的，但在这种情况下，酒精弊大于利。
Alcohol serves as a diuretic.
酒精是利尿剂。
It removes fluids from your blood, draining places like the kidneys, urethra and bladder.
它会带走血液中的液体，把肾脏、尿道和膀胱等部位的水分排光。
If you're going to drink nothing but beer and not having any water, you will become dehydrated.
如果你只喝啤酒不喝水，就会脱水。
This can be made even worse if you have been drinking on an empty stomach.
如果你空腹喝酒，情况会更糟。
Something to consider if you are watching your protein intake and eating less bulky foods.
如果你比较注意自己的蛋白质摄入量，避免大量饮食，尤其需要三思。
Drinking on an empty stomach will absorb alcohol into your system within a few minutes.
空腹喝酒会在几分钟内把酒精吸收到你的体内。
For every drink you down, you're likely to urinate 100 mL more than you consumed.
你每喝一口酒，排尿量就可能比摄入量多100毫升。
If you've been going steady on the alcohol while the sun beams down over you, dehydration might be right around the corner.
如果你一直在太阳下喝酒，可能很快就会脱水。
Some symptoms include fatigue, dizziness, headache and dry mouth.
出现一些症状包括疲劳、头晕、头痛和口干舌燥。
If this happens to be during a massive heatwave, you're likely to pass out.
如果这种情况发生在高温天，你很可能会昏倒。
The best thing to do is cut back and drink more water.
最好的办法就是少喝酒多喝水。
Number four: homemade air conditioner.
第四条妙招:自制空调。
I bet you won't expecting this.
我打赌你无论如何想不到这条。
Have you ever made your own air conditioning?
你曾经自己做过空调吗?
For those of you who live in an older apartments, you may have already tried this.
那些住在旧公寓里的人可能已经尝试过了。
For one, try and get your hands on a fan.
首先，拿出一个风扇。
A box fan is best.
台扇是最理想的。
Box fans are simple tools for cooling your home on a brutally hot day.
它是酷暑天给家里降温的简易工具。
Once that's done, grab some ice and fill it into an open container.
接下来，拿一些冰，把它们装进一个敞口的容器里。
It would be best if you had a cooler handy.
如果你手边有个冷却器更好。
Point the fan towards the ice container.
把风扇对着盛冰的容器。
It will blow air over the ice.
它会把空气吹过冰面。
Over time, this will produce a cooling sensation.
久而久之，就会有一种凉爽的感觉。
One that may save you from heat exhaustion and allow you to function throughout the day.
它可以使你免于中暑，让你一整天都能正常工作。
While there are several air conditioning tricks you can do, this one is my personal favorite.
虽然你可以用不同的方法自制空调，但这是我个人最喜欢的一种。
Not only does it cool you down, it also keeps you productive.
它不仅能让你感到清凉，还能让你保持工作效率。
I mean you just built an air conditioner.
我想说的是，你刚打造了一台空调。
I bet your ex regrets leaving you now… Number five: go downstairs.
我敢打赌你的前任现在一定后悔离开你……第五条妙招:到楼下去。
Simple science lesson... hot air rises and cold air sinks.
道理显而易见……热空气上升，冷空气下沉。
In the case of a heatwave, your upstairs area is going to be hotter than below.
在高温天，你家楼上会比楼下热。
If you live in a house with two floors, spend as much time as you can on the lower level.
如果你住在两层的房子里，尽可能多待在低的那层。
Hey, if you have a basement, even better.
当然，如果你有地下室就更好了。
Trust me, that place is like an igloo compared to what's happening up above.
相信我，和楼上相比，地下室就像一个冰屋。
A warm summer day will have the upstairs floor of your house feeling like an absolute sauna.
一个温暖的夏日会让你家楼上感觉像一个桑拿房。
Spending time up there without proper A/C will drive you nuts.
如果那里没有空调，你会崩溃的。
Unless there's shade protecting your roof from the sun, the top of your house will absorb a ton of heat from the fiery ball in the sky.
除非有遮阳棚让屋顶免受太阳暴晒，否则你的屋顶会从阳光中吸收大量热量。
You think you've got it rough, just imagine the insanity roofers go through during all of this.
你以为自己太难了，那想象一下在屋顶作业的工人这段时间得有多不容易。
In addition, your ducts also play a role here.
此外，你的管线布局也会有影响。
Bad ducts do not let air circulate properly through out the upstairs level.
不合理的布管会使空气无法在上层正常流通。
This leaves your bedroom in sweltering heat.
这会让你的卧室变得闷热难耐。
So the downstairs level is the best refuge in a heatwave.
所以在高温天，楼下是最好的避难所。
If you have a comfy couch or fold-out bed to sleep on, use that at night.
如果你有舒适的沙发或折叠床可以睡觉，晚上就睡在那。
But before we continue, are you concerned about the overall state of your health?
但在我们继续谈下一条妙招之前，你担心你的整体健康状况吗?
Maybe switch your diet around.
也许要改变一下你的饮食习惯。
Check out our list of 7 everyday foods that can cause painful migraines.
看看我们列出的7种会导致偏头痛的日常食物。
Now back to your list of heat wave tips.
现在回到避暑小贴士列表。
Number six: water.
第六条妙招：水。
No, I'm not talking about drinking it.
别误会，我说的不是喝水。
I mean, you're encouraged to but that should be pretty straight forward.
我意思是，当然鼓励你多喝水，但这个我会直接告诉你。
During a heatwave, water has other great uses.
在高温天，水还有其他的用处。
For example, you can fill up buckets of cold water and soak your feet in them.
例如，你可以在桶里装满冷水，然后把脚泡在里面。
The water should be around 50 to 60 degrees Fahrenheit.
水温控制在华氏50至60度左右。
If you don't have a bucket, do it in the bathtub.
如果你没有水桶，就在浴缸里操作。
This can give your body a cool sensation.
这可以让你全身感到凉爽。
完整版可在APP中搜索关键词“8个消暑小妙招”即可查看！
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