Hey there, viewers.
觀眾們大家好。
I know things are a little different this summer.
我知道今年夏天情況跟往年有點(diǎn)不同。
Nevertheless, it's still going to be pretty hot out.
盡管如此，外面還是會(huì)很熱。
You need to be prepared.
你需要做好準(zhǔn)備。
Heat-related illnesses, or hyperthermia, is common this time of the year.
高溫引發(fā)的疾病，或者說中暑，在每年的這個(gè)時(shí)候很常見。
Symptoms include cramps, fatigue, headaches, vomiting, dizziness and fainting!
癥狀包括抽筋、疲勞、頭痛、嘔吐、頭暈和昏厥!
But have no fear, there are several things you can do to prevent this.
但不要害怕，你可以通過以下方法來預(yù)防這些情況。
Some you didn't expect.
有些方法恐怕是你無法想象的。
Let's talk about 8 surprising ways you can survive a heat wave.
讓我們來聊聊戰(zhàn)高溫的8種妙方吧。
How bad is protein?
蛋白質(zhì)會(huì)帶來多大麻煩?
What floor of my house do I need to be on?
我需要待在房子的哪一層?
Do I actually need to avoid alcohol?
我真的需要戒酒嗎?
Wait, I need to turn off my computer too?
等一下，我也要關(guān)掉電腦嗎?
We're talking all this and more… Number one: Shut off your computer.
我們馬上要說的就是這些，還有更多……第一條妙招:關(guān)掉你的電腦。
I know, this one seems impossible, right?
我知道這似乎不大現(xiàn)實(shí)，對吧?
Well to survive a heat wave without air conditioning, you need to make sacrifices.
可要在沒有空調(diào)的高溫天挺住，你必須有所取舍。
This includes shutting off sources of unnecessary heat.
包括關(guān)掉不必要的熱源。
And computers generate quite a lot of that.
電腦會(huì)產(chǎn)生很多這樣的熱量。
You see your computers require electricity to function.
你知道電腦需要電才能工作。
Duhh!
等于沒說！
Just hear me out.
請聽我說完。
As the electricity passes through the wires and circuits, it creates resistance.
當(dāng)電流通過電線和電路時(shí)，就會(huì)產(chǎn)生電阻。
Picture two hands rubbing together.
想象兩只手相互摩擦。
This type of resistance will create heat.
阻力會(huì)產(chǎn)生熱量。
So much so that the longer you let it run, the more you will feel the heat radiate.
以至于你摩擦的時(shí)間越長，感受到的熱量就越多。
But it's not just the computer that you need to be mindful of.
但你需要留意的不僅僅是電腦。
It's electronics in general.
一般來說只要是電子產(chǎn)品都會(huì)這樣。
Anything that gives off electricity can potentially make things a little hotter.
任何通電的東西都有可能使溫度升高。
Think about home cooking appliances like your stove, oven, toaster and microwave.
想想廚房小家電，比如爐子、烤箱、烤面包機(jī)和微波爐。
Your house is just one big furnace waiting to heat up.
你的房子就像是一個(gè)等著被加熱的大火爐。
I realize this is quite a demand.
我知道這個(gè)要求有點(diǎn)高。
But we're talking about survival here, folks.
但朋友們，我們現(xiàn)在討論的是如何活下去的問題。
This means you will need to eat fresh foods that don't require as much cooking.
這意味著你要吃無需太多烹制的新鮮食物。
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.
不過你需要試著控制份量。
This brings us to number two...
這就要談到第二條妙招了……
Am I making sense so far?
到目前為止，你們覺得我說的方法切合實(shí)際嗎?
How long have you ever gone without electricity?
你有多久沒生活在斷電環(huán)境下了?
Sound off in the comments section, and start a conversation with our Bestie community.
請?jiān)谠u論區(qū)暢所欲言，或者和其他Bestie社區(qū)用戶好好聊聊。
Number two: Watch your protein.
第二條:注意你的蛋白質(zhì)攝入量。
That's right, you need to be careful how much you're eating during a heat wave.
沒錯(cuò)，在熱浪來襲的時(shí)候，你要注意自己的食量。
This means less eggs, broccoli, oats and almonds.
這意味著少吃雞蛋、西蘭花、燕麥和杏仁。
I'm sure you were eating a ton of that to begin with.
我敢肯定天一熱你就吃了很多。
You're a good person, you've got it together.
你是一個(gè)好人，凡事考慮的很周全。
At least that's what you tell yourself in the mirror every morning...
至少你每天早上對著鏡子是這么說的……
The truth is, protein increases the amount of metabolic heat in your body.
事實(shí)是蛋白質(zhì)會(huì)增加體內(nèi)代謝熱量。
This will naturally warm you up.
這自然會(huì)讓你感到溫暖。
In scientific terms, this process is called thermogenesis.
在科學(xué)術(shù)語中，這個(gè)過程被稱為生熱作用。
Your insides will break down this food, producing a type of protein called brown fat.
你的內(nèi)臟會(huì)分解這些食物，產(chǎn)生一種叫做棕色脂肪的蛋白質(zhì)。
This fat reacts and produces heat.
這種脂肪發(fā)生反應(yīng)并產(chǎn)生熱量。
Things like root veggies also produce heat.
根莖類蔬菜也會(huì)產(chǎn)生熱量。
I'm talking about potatoes, carrots and kale.
這里說的是土豆、胡蘿卜和甘藍(lán)。
You know, all your favourite summer barbecue foods.
都是你最喜歡的夏日燒烤食材。
I know it sounds like I'm being unreasonable.
我知道這聽起來像是在胡說八道。
I'll say this to you right now… You don't need to stop eating these foods entirely.
我要告訴你的是，沒必要徹底杜絕這些食品。
Just eat them a little less.
少吃一點(diǎn)即可。
If you think that is tough, just wait until we get to the drinks you shouldn't have.
如果你覺得那很難，別著急，我們后面還要談?wù)勀男╋嬃夏悴辉摵取?/p>
Actually let's talk about that right now.
干脆現(xiàn)在就說吧。
Number three: cut the beer.
第三條妙招:少喝啤酒。
During a heatwave, you'll feel tempted to crack open a cold one.
在炎熱的天氣里，你會(huì)忍不住來一罐冰啤。
This isn't what you're going to want to hear, but alcohol does more harm than it does good in this situation.
這可能不是你想聽到的，但在這種情況下，酒精弊大于利。
Alcohol serves as a diuretic.
酒精是利尿劑。
It removes fluids from your blood, draining places like the kidneys, urethra and bladder.
它會(huì)帶走血液中的液體，把腎臟、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，就會(huì)脫水。
This can be made even worse if you have been drinking on an empty stomach.
如果你空腹喝酒，情況會(huì)更糟。
Something to consider if you are watching your protein intake and eating less bulky foods.
如果你比較注意自己的蛋白質(zhì)攝入量，避免大量飲食，尤其需要三思。
Drinking on an empty stomach will absorb alcohol into your system within a few minutes.
空腹喝酒會(huì)在幾分鐘內(nèi)把酒精吸收到你的體內(nèi)。
For every drink you down, you're likely to urinate 100 mL more than you consumed.
你每喝一口酒，排尿量就可能比攝入量多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.
如果你一直在太陽下喝酒，可能很快就會(huì)脫水。
Some symptoms include fatigue, dizziness, headache and dry mouth.
出現(xiàn)一些癥狀包括疲勞、頭暈、頭痛和口干舌燥。
If this happens to be during a massive heatwave, you're likely to pass out.
如果這種情況發(fā)生在高溫天，你很可能會(huì)昏倒。
The best thing to do is cut back and drink more water.
最好的辦法就是少喝酒多喝水。
Number four: homemade air conditioner.
第四條妙招:自制空調(diào)。
I bet you won't expecting this.
我打賭你無論如何想不到這條。
Have you ever made your own air conditioning?
你曾經(jīng)自己做過空調(diào)嗎?
For those of you who live in an older apartments, you may have already tried this.
那些住在舊公寓里的人可能已經(jīng)嘗試過了。
For one, try and get your hands on a fan.
首先，拿出一個(gè)風(fēng)扇。
A box fan is best.
臺(tái)扇是最理想的。
Box fans are simple tools for cooling your home on a brutally hot day.
它是酷暑天給家里降溫的簡易工具。
Once that's done, grab some ice and fill it into an open container.
接下來，拿一些冰，把它們裝進(jìn)一個(gè)敞口的容器里。
It would be best if you had a cooler handy.
如果你手邊有個(gè)冷卻器更好。
Point the fan towards the ice container.
把風(fēng)扇對著盛冰的容器。
It will blow air over the ice.
它會(huì)把空氣吹過冰面。
Over time, this will produce a cooling sensation.
久而久之，就會(huì)有一種涼爽的感覺。
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，讓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.
雖然你可以用不同的方法自制空調(diào)，但這是我個(gè)人最喜歡的一種。
Not only does it cool you down, it also keeps you productive.
它不僅能讓你感到清涼，還能讓你保持工作效率。
I mean you just built an air conditioner.
我想說的是，你剛打造了一臺(tái)空調(diào)。
I bet your ex regrets leaving you now… Number five: go downstairs.
我敢打賭你的前任現(xiàn)在一定后悔離開你……第五條妙招:到樓下去。
Simple science lesson... hot air rises and cold air sinks.
道理顯而易見……熱空氣上升，冷空氣下沉。
In the case of a heatwave, your upstairs area is going to be hotter than below.
在高溫天，你家樓上會(huì)比樓下熱。
If you live in a house with two floors, spend as much time as you can on the lower level.
如果你住在兩層的房子里，盡可能多待在低的那層。
Hey, if you have a basement, even better.
當(dāng)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，和樓上相比，地下室就像一個(gè)冰屋。
A warm summer day will have the upstairs floor of your house feeling like an absolute sauna.
一個(gè)溫暖的夏日會(huì)讓你家樓上感覺像一個(gè)桑拿房。
Spending time up there without proper A/C will drive you nuts.
如果那里沒有空調(diào)，你會(huì)崩潰的。
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.
除非有遮陽棚讓屋頂免受太陽暴曬，否則你的屋頂會(huì)從陽光中吸收大量熱量。
You think you've got it rough, just imagine the insanity roofers go through during all of this.
你以為自己太難了，那想象一下在屋頂作業(yè)的工人這段時(shí)間得有多不容易。
In addition, your ducts also play a role here.
此外，你的管線布局也會(huì)有影響。
Bad ducts do not let air circulate properly through out the upstairs level.
不合理的布管會(huì)使空氣無法在上層正常流通。
This leaves your bedroom in sweltering heat.
這會(huì)讓你的臥室變得悶熱難耐。
So the downstairs level is the best refuge in a heatwave.
所以在高溫天，樓下是最好的避難所。
If you have a comfy couch or fold-out bed to sleep on, use that at night.
如果你有舒適的沙發(fā)或折疊床可以睡覺，晚上就睡在那。
But before we continue, are you concerned about the overall state of your health?
但在我們繼續(xù)談下一條妙招之前，你擔(dān)心你的整體健康狀況嗎?
Maybe switch your diet around.
也許要改變一下你的飲食習(xí)慣。
Check out our list of 7 everyday foods that can cause painful migraines.
看看我們列出的7種會(huì)導(dǎo)致偏頭痛的日常食物。
Now back to your list of heat wave tips.
現(xiàn)在回到避暑小貼士列表。
Number six: water.
第六條妙招：水。
No, I'm not talking about drinking it.
別誤會(huì)，我說的不是喝水。
I mean, you're encouraged to but that should be pretty straight forward.
我意思是，當(dāng)然鼓勵(lì)你多喝水，但這個(gè)我會(huì)直接告訴你。
During a heatwave, water has other great uses.
在高溫天，水還有其他的用處。
For example, you can fill up buckets of cold water and soak your feet in them.
例如，你可以在桶里裝滿冷水，然后把腳泡在里面。
The water should be around 50 to 60 degrees Fahrenheit.
水溫控制在華氏50至60度左右。
If you don't have a bucket, do it in the bathtub.
如果你沒有水桶，就在浴缸里操作。
This can give your body a cool sensation.
這可以讓你全身感到?jīng)鏊?/p>
完整版可在APP中搜索關(guān)鍵詞“8個(gè)消暑小妙招”即可查看！
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