【暑すぎる夏】熱中症は対策と予防をして乗り切ろう

健康

こんにちは最近はものすごく暑くなりましたね

そのわりには熱中症になるような日もあれば、雨が降って風が冷たいと感じるような日もあったりと、気温の変化に体力が削られていきます。

今回はこれから特に危険な熱中症についてお話ししていきます。
近年どんどんと気温が高くなっている気がしますよね。
特に外で活動することの多い人は熱中症に気を付けてくださいね。

熱中症にならないためにも、しっかりと知識をつけて対策をしていきましょう。


熱中症には4つのタイプがある

熱中症は大きく分けて4つのタイプがあります。

  • 熱失神
  • 熱痙攣
  • 熱疲労
  • 熱射病

の4つですね。

基本的に全部体内の水分と塩分のバランスが崩れたり、体内の調整機能が崩れることで発症します。

それぞれ

  • 熱失神→脈が速くて弱くなる、顔色が悪くなる、失神、めまい
  • 熱痙攣→筋肉痛、筋肉のけいれん、手足がつる
  • 熱疲労→全身の倦怠感、嘔吐、頭痛、集中力や判断力の低下
  • 熱射病→体温の上昇、反応が鈍くなる、言動が不自然、ふらつき

といった症状がでます。

熱中症の深度

また、熱中症には深度があり、Ⅰ、Ⅱ、Ⅲ度と分類されます。

  • Ⅰ度→めまい、失神(熱失神)筋肉痛や筋肉の硬直(熱痙攣)大量の発汗
  • Ⅱ度→頭痛、気持ち悪さ、嘔吐、倦怠感、虚脱感(熱疲労
  • Ⅲ度意識障害、痙攣、運動障害、高体温(熱射病

という症状に分かれます。

軽度のうちは体温が高くならないこともありますが、発症からあっという間に重症化します。
そのため、軽度のうちに対策を取ることが必要になります。


熱中症の予防と対策はバランスの取れた食事から

熱中症は気温と湿度の高さから発症しますが、体力が低下した状態でさらにそのリスクが上がります。
寝不足や風邪気味、疲労がたまっているなどの体調が万全ではない状態だと身体の体温調整がうまく働かないのが原因です。

体調が万全でない状態だと、体温が上がった後に下がるのがとても遅くなってしまうのです。
そのため、熱中症の危険性が上がるというわけですね。

そして、朝食抜きなどの食事を削る行為もリスクが高いです。
食事をすることで本来取ることのできたはずのエネルギーや塩分を摂取できず、体内バランスを崩してしまうので注意が必要です。

夏は水分とビタミンを意識的に取るようにしてください。
休養は体力を回復させるために必要不可欠なことですが、それを助けてくれるのがビタミンです。

特にビタミンB群は疲労回復を助けてくれる効果が期待できます。
同時に糖質とタンパク質を摂取することでエネルギーを作り出ししてくれるため、体力がただでさえ削られる夏にはエネルギーの補給は必須です。

熱中症の危険度を暑さ指数で見ておく

熱中症の危険度として、よく天気予報で気温を注意してみている人は多いと思います。ですが、熱中症で危険なのは、気温と湿度が両方とも高い状態なんです。

熱中症になる危険度を指数化したものを暑さ指数(WBGT=Wet Bulb Globe Temperature)と呼びます。
黒球と湿球と乾球という3つの球の温度を計測することで算出される数字です。
WBGT=0.7×湿球温度÷0.2×黒球温度÷0.1×乾球温度、という難しい計算式を使うことで屋外の暑さ指数を算出することができます。

画像を見てもらうとわかりやすいのですが、気温と同じでWBGTも単位が℃なので混同しないように注意してください。

引用:日本生気象学会「日常生活における熱中症予防指針Ver.3」

運動に関する指針は以下の通りです。

引用:(公財)日本スポーツ協会「スポーツ活動中の熱中症予防ガイドブック」

熱中症になりそうなときは、涼しいところでこまめな水分補給を

先にも書きましたが、栄養バランスの取れた食事と、ちゃんとした休養は必要不可欠です。
そして、水分の補給をこまめにしていきましょう。
水分はのどが渇く前にとってください。

水分を取る際に注意なのが

  • 利尿作用のある飲み物は控える
  • 塩分と糖分の過剰摂取(高血圧とペットボトル症候群)
  • 電解質と糖分が含まれているものを選ぶ

の3つです。

一番下のものは、要はスポーツドリンクを選びましょうということです。
このふたつが含まれていると、体の中の水分の濃度を変えることなく、熱中症などの脱水症状の予防になります。

利尿作用のある飲み物は日常生活においては、むくみの解消になるなど、良いことも多いです。
ですが、熱中症の危険性が高いときにそれらを飲むことは、さらに危険度も上がっていきます。

脱水症状時は、水分を多量に摂取すると、一時的に体液の濃度が薄くなります。
それを適切な濃度に調整するために尿として、不要な分を排せつします。
その際に利尿作用の高い飲み物を摂取してしまうと、適切な濃度にするために必要な排出量以上に水分を出してしまう可能性があるのです。

おすすめの手作りスポーツドリンク

僕は飲食業時代に手作りでスポーツドリンクを作っていました。毎回毎回スポーツドリンクを買うのにはお金がかかりますし、上に挙げた高血圧とペットボトル症候群の原因にもなります。
手作りならば、自分の好みに変えられます。これを作って夏を乗り越えていきましょう。

  • 水→1リットル
  • 食塩→2~5g
  • レモン汁→5~8g
  • 砂糖→20~50g

材料はたったこれだけです。そしてすべて混ぜるだけです。

好みによって砂糖をはちみつや薬局のブドウ糖に、レモンではなく、グレープフルーツなどに変えてもいいでしょう。
塩、糖分、柑橘系のしぼり汁これらがあるだけで、飲みやすく、熱中症の対策になります。


最近の日本は熱中症に特になりやすい国

暑い国はどこだと思いますか?と聞かれたらどこの国を思い浮かべるでしょうか。
タイ、インド、エジプト、シンガポールとかですかね

実は、海外から見て日本は「日本の夏は自国よりも過ごしにくい」と言われることがとても多いのです。
それは先に挙げた国でも同様です。

というのも、先ほどの暑さ指数が高いのももちろんなのですが、生活習慣が一番の原因です。
仕事のときは暑くてもスーツを着て、季節関係なく同じように働く休憩も自分の意志では自由に取れなかったり、過剰な労働時間それらが、日本をその他の国よりも過ごしにくい夏にしているのです。

暑さ指数だけを見ると、タイやシンガポールと日本はそれほど大きな差はありません。最も違うのは、働き方です。

タイやシンガポールは通年気温が高い国ですが、日本は四季があるため、気温の差が大きい国です。
そのため、暑さに対する意識が薄いのが、今の生活習慣を作り上げたのでしょう。

タイやシンガポールなどの熱帯の国々に行ったことがある人ならイメージしやすいと思うのですが、外で働く人の多くがだらっとしているというか、少しリラックスしている人が多い印象はありませんか?

暑いときには無茶はしない、ということが身についているのだと、僕は考えています。また、彼らは頻繁に水浴びをしていると聞きます。
タイではソンクラーン
ミャンマーではティンジャン
ラオスではピーマイラオと呼ばれ親しまれている水かけ祭りもありますね。

もともとは雨期から乾季への切り替わりを祝う祭りなのですが、これらの行為は暑さへの対策の一面もあったのではないでしょうか

決してそれらの国にいる人が暑い日は無理をしていない、というわけではなく、それらの国も働き方が変わった影響で都市部では生活習慣が変わっていってるとの話もあります。
まったく熱中症にならない、というわけではなく、熱中症の対策を日本人よりも心得ている。
ということなのでしょう。


まとめ

英語でheatstroleとも呼ばれる熱中症は、地球温暖化の影響かでこれからますます注意が必要です。

  • 利尿作用のある飲み物は控える
  • 塩分と糖分の過剰摂取(高血圧とペットボトル症候群)
  • 電解質と糖分が含まれているものを選ぶ

のポイントを守り、暑いときには無理をせず、こまめな水分補給で夏を乗り切っていきましょう。

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