experienced a record breaking heat wave wet temperatures reached 50 degrees celsius. global climate change is also increasing u v. levels. how to sunlight and heat affect our bodies. and how can we protect ourselves? welcome to in good shape. ah, ah ah, body standard equipment is pretty amazing. it has 656 motors controlling a wide range of movements as well as sound oda, and light sensitive senses, and a relatively powerful computer. it also comes with a pretty impressive air conditioning system at no extra cost. the temperature of our internal organs normally fluctuates by for more than one degrees celsius. even in hot or cold conditions. every muscle movement generates hate and our body takes advantage of that fact to warm up when it's cold. shivering means the bodies heating system is kicking in. in addition, the blood vessels of the skin constrict so that less heat is lost into the air. many people feel most comfortable at temperatures around 20 degrees celsius fast because the heat, the body produces at rest is enough. it doesn't need to do anything to heat up or cool down at higher outside temperatures. the heat transfer with the environment stops working so well. instead, another cooling system in the body is activated sweat beads come out of the pause to moisten the skin. as they evaporate, they use heat energy in the process which cools down the skin. if our internal temperature rises, the body tries to transport the heat to the surface as quickly as possible. the heart starts pumping faster. at the same time, the body loses fluid, the blood volume decreases and the brain is not supplied properly. that leads to a headache and dizziness. if the air around us is not just hot but also very humid, it can't absorb as much moisture. then even heavy sweating provides little cooling . the bodies, air conditioning system can soon get overloaded. if the temperature of our internal organs rise is about 40 degrees celsius, it can, in the worst case scenario, lead to life threatening heat stroke. that's why it's so important to seek out cool and shady places at the 1st signs of overheating. be sure to avoid physical exertion and of course drink plenty of water. the body's air conditioning system allows us to live in very different climatic conditions. but in some cases, more extreme temperatures on our planet are pushing it to the limits. now for a few tips to avoid heat stroke in the 1st place, try to arrange as many activities during the cooler parts of the day avoid going out in the mid day heat. if that's not possible, where a hot rims without air conditioning keep the air circulating, for example, with a farm applying damp clocked to your hands and face or having foot baths with cool rather than cold water can be refreshing. stay in contact with people living alone, especially if they're elderly, to make sure they're okay. finally, it's very important to stay properly hydrated when it's hot. let's take a closer look at that. how much should we drink? the amount we need to drink varies a lot depending on how active we are. the rule of thumb is $30.00 to $40.00 milliliters per kilo of body weight a day. and our guns can only absorb a certain amount of water per hour. so stalking up in advance doesn't work. even when it's cool, our bodies need a regular intake of water. having a glass of water on your desk and help says muscle. charlotte is bucket. you know how much water we need varies according to age and older people might not need as much as one leader could be enough, including all drinks. but when it's hot or when we're working, we sweat more. like if we're outside, we need a lot more people working outside the building, roads or gardening in hot weather can require 3 or 4 liters because they're sweating so much. i few little and also like this will fitz children often forget to drink when they're playing? sometimes elderly people have to be reminded to why is drinking so important? our bodies relief, water in various ways, including viral skin and breath. people lose about 2 and a half liters of water a day that way. that's why it's important to replenish those supplies regularly. if you forget to drink, you can remind yourself by setting an alarm, waiting until you feel thirsty means you're probably not drinking enough for our blood is 90 percent water. if we lack water, our blood starts to thicken, and the heart has to work hard in our kidneys, need water to flush out toxins and keep our blood clean. if we drink too little, our brains found the alarm when its veins clean. if we don't drink enough, and if we get overheated, when we get a headache, we feel nauseous. sometimes we have to vomit, and we can't even get confused yet, and our temperature can keep rising or the temper. it can become very serious. so feel, what should we drink? who soft drinks are not good for flaking on thursday because they often are packed with sugar and carries, nor is alcohol because it d i drains the body as an alternative to pure water, you could mix one part juice to 3 parts water. what does it contains? minerals is especially good. my fin, the fafsa, mineral waters are especially low and sodium. that's why we don't want that when it's hot. we want all the minerals in the citrus fruit herbs like mentor ginger can be used to pair pop while still avoiding sugar. lukewarm drinks are best including some types of tea. we 1st have to heat cold drinks up to body temperature and that makes of sweat even more. so what can we conclude? when it's hot, you need to drink a lot, even if you don't feel thirsty fruit and vegetables that contain a lot of water can also help to replenish the bodies reserve. to little water can be dangerous. being exposed to extreme temperatures, nonstop is physically stressful, but not every kind of heat is domestic in the far north of europe and finland, people know the benefit of short blasts of heat in the sauna. going to the store that can be very good for you. and not just in winter, as long as you hate certain advice. the traditional finish sauna usually ranges between 75 and 110 degrees celsius in temperature. during the san a session, our bodies undergo quite a lot of changes. our skin temperature rises to 40 degrees celsius. we start to sweat in order to cool down during $2.00 to $3.00 average sessions in the sauna, we lose up to a leader of water. the high temperatures stimulate the bodies metabolism. the heart begins to beat more quickly. the blood vessels widen, and blood pressure drops. dousing yourself in cold water causes the blood vessels to then constrict. suddenly, blood pressure rises again, making it a kind of training for the cardiovascular system to waste us a good faith through the vascular training in the sauna. the mucous membranes are better able to react to warm and cold stimuli, they can adapt better. that provides the basis for warding off infections, bladder, you can definitely say that people who go to the sound more regularly get fewer infection, so 19 vinegar unchecked. the hm. going to the sauna once a week is good for your heart. in fact, the act as to studio the latest finish study shows that going to the sound a 2 or 3 times a week, further cost the risk of cardiac related death washed out in the hotels in our muscles, relax and the warmth. so, using the sauna after exercise can be especially good, but sometimes it's better to skip the sauna if you have a cold, for example. the extreme temperature changes can further weak in your body. it's a myth that the sonic can help you get rid of a cold or warded off missile. you shouldn't visit the santa with inflammatory skin conditions with acute vein as conditions like deep vein thrombosis. or if you have inflammatory changes to the veins system by the screenings as teams done, how can the increased blood flow can make varicose veins and thread veins worse here, it's advisable to sit on the lowest bench and put your feet up to the important thing with the sauna is to do it right. mm hm. as far as duration is concerned, turn in a finish santa $2.00 to $3.00 sessions from 8 to 15 minutes each are fine. try to lie down and relax. sit up for a while before leaving to boost your circulation again. blue punch, straight into cold water, is vital for achieving that vascular workout for santiago, as with low blood pressure, the cold stimulus is also helpful for getting moving. again. rest is also essential. after each session, you should rest for at least twice the time that you spent in the sauna and drink plenty mainly water or diluted fruit juice to replace the salts you've lost by sweating to some of them going to the sauna once a week has been shown to have health benefits, if you're unsure, or if you have cardiovascular conditions, consult your doctor 1st. now it's your chance to win some d. w merchandise to keep you in good shape. why sharing your best tips? what i'm remedy would you recommend? how do you tackle a cold or spots? how did your grandmother help your stomachache was about muscle tension or backache? j you'll tips and tricks. this is how send us a description, a photo or a short video. we'll look at the most interesting home remedies in the show. the window will be decided in a draw with this merchandise detail, you will always be with you exercising or traveling. made for minds and bodies. we won't leave you standing out in the rain. so take part by visiting d, w dot com slash in good shape. the deadline for submission is august 12th. climate change doesn't just cause extreme heat. it also increases our exposure to ultraviolet light. fewer clouds means more exposure to sunlight and more days with high a u. v levels. the us own layer, which at least partially shields us from uv, radiation is very thin and places. and those depleted areas allow 3 more rays. that means our skin is particularly vulnerable. how can we best protected admittedly, this might be a bit over the top, but the w h joe says skin cancer cases have rocketed in recent years per milla noma . a new study indicates that by 2040, the numbers could rise globally by almost 50 percent. it's time to take sun protection seriously. the sun's uv rays damaged the dna inside skin cells. it's the main cause of skin, cancer and skin ages. let's answer the most important questions about sun protection and health. does only fairs, indeed sun protection. the truth is that everybody should be wearing sunscreen. christopher munich, professor of dermatology at yale school of medicine, and an expert on sunscreens. one of the things that i like telling my patience is that the skin remembers all the sun it ever sees. and if you think about it that way, the sun you get as a child at sun, as you get you get as a teenager, the son you get as a young adult and then an older adult. all of that you months of sun exposure matters when it comes to wrinkles, aging pigmentation change of the skin and risk of skin. cancer dermatologists therefore recommend using sun protection daily, at least on uncovered skin areas such as the face and hands. i love, i tell all my patients to use it all year round, even when the sun is in tile, turn done. yellow will rebate home grin is a dermatologist from posts about skincare on instagram. it might me say them in my comparison is when i drive to minutes, my car to buy bread at the bakery. do i have to use the seat belt, even though it's just 2 minutes to get those? 0, one thing, once i'm, you always have to protect yourself, no matter what length of journey it's the same with some protection. his son insurance is uv. radiation also damages, darker skin and can cause skin cancer. although it's been scientifically proven that uv radiation increases the risk of cancer in fair skin to people. the link is less clear cut for people with dark skin, where genetic factors could play a greater role. is sunscreen, unhealthy? well, there are always reports that sunscreens contain harmful substances. how true is that? first of all, there are 2 types of sunscreens. those with chemical filters and those with mineral filters. chemical filters form of film on the skin that absorbs uv, radiation converts it into heat, and then releases it into the environment. mineral filters contained small particles that reflect uv rays, thereby protecting the skin. but these particles in the mineral filters leave a visibly white film on the skin. so let me see if i will pull down for young children. for example, i recommend mineral sunscreen because i can keep better check on my children. if i see that covered in white, for example, then that complete the safe, mental sunscreen is also better tolerated if you have contact ology, then yes, i had that mule you. ve filters are listed in the ingredients as zinc oxide or titanium oxide, in chemical sunscreens of frequently used u. v. filter is octo cry lean. the substance has been controversial since a study from 2021. so the idea is that there is some research that shows that octo cry lee can break down over time into something called benzo for know and benzo for known has been shown to be a low level carcinogen, as well. meaning it can cause cancer and certain situations as well as it can disrupt that indifferent system, meaning that it yet can mess with kind of hormones in the body. this chemical conversion happens when sunscreen containing octo cry lynn gets warm or old. so it's better not to use last years, and you expert committee still considers cosmetics containing after kylene to be safe. not every one is convinced, i think that there is enough data out there to raise the concern. and so that's why i tell patients, look in the future. may it be proven that dr. calling based on springs for said yes, him might be. but right now there are some questions and a science isn't there yet. so maybe take some precaution and just stay away from dr . crying by sunscreen, but not all chemical uvie filters are harmful, completely avoiding sunscreens for fear of certain substances is the worst thing you could do. sun protection is better than no protection. so regardless of what the products out there is, not enough evidence linking any of these problems, saying that 100 percent they caused this, but we do know that sun burns will lead the skin cancer, so that parts proven so how much sunscreen is enough. sunscreen only protects you if you use enough of it. the rule of thumb is 2 milligrams per square centimeter of skin. it's relatively easy to measure with a teaspoon. you should use that much on your face alone. your entire body needs just under 6 teaspoons of sunscreen. experts recommend a sun protection factor of at least 50. the most important thing is remembering to reapply. i think that what happens to most people, especially if they're swimming or if they're not a feature pool, they forget to reapply. i tell patients once every 2 hours you need to be re apply . so you should get through 100 milliliters during a day and the sun still sunscreen alone, can't fully protect you. so. so nikolai and avoid the sun lie in the sun, enjoy the sun waving a sun hunt and always fit in the shade. don't let the children play in the blazing sun is not valid or not even lawful. and by the way, there's no such thing as healthy channing. every time you get a tear, not just a sunburn, but tanning that is a reaction of the skin to excessive song. sunscreen also helps white wrinkles and aged spots. it prevents what no anti aging cream can undo. so remember using of sunscreen and reapplied every 2 hours, dispose of sunscreen after 6 months, and avoid direct sunlight if possible with and if he wants to know exactly how high the u. v levels are in your area, there were apps that will tell you the u. v. index. the w h o has just released its own up that covers all regions of the world. it gives advice to that's strange as it sounds uv. radiation can also be beneficial to our health in certain cases. in fact, doctors can even use it as a skin treatment. yeah, the dosage is what makes something dangerous or not if that goes for u v a and b u v b radiation, 2 of them have a police. sca is a doctor and medical technologist together with an assistant. he's recording data at a waterfall and southern germany. the scientists are interested in how the environment including using radiation influences human health. visiting here we can see the proportion of visible radiation well here, but also uva and uv be radiation that's very important is as uva and you may be ready, asian can affect our health. in up, ultraviolet light is not visible to the human eye. uv radiation is potentially carcinogenic. it can also trigger conjunctive vitus or curate titus and inflammation of the cornea. but it does have some positive quality, is on it today, the sun forms vitamin d in our skin using uv be radiation. this is cassandra vista, vitamin d is particularly important for our calcium levels. and calcium is vital for bone health is hives will, to avoid osteoporosis, we need enough vitamin d nurse and our bodies make that if we go out in the sun, on the san l. 5. uv radiation is also used to treat dermatological problems. like psoriasis plows long i have been suffering from this chronic inflammatory skin condition for 15 years. it can be very itchy, as her food and that some cuts it makes you want to scratch the legions to get rid of them it from a home. of course you shouldn't. this is what klaus long as body looked like at the beginning of the treatment. now the plaques, as they're called, are hardly visible any more thanks to bowel neo photo therapy. the patient takes assault bath and is at the same time exposed to artificial u. v. light. the song enables the rings to better penetrate the skin. they have an anti inflammatory effect. the salt also helps to remove the scales, shall psoriasis can be cured in combinations. come to us up to 3 times a week on or after $25.00 sessions. things start to improve this time, but some patients need up to 70 sessions. so it varies once the condition stabilizes. we reduce the frequency of the session, cynthia. the therapy can also be effective when it comes to a topic, eczema or video line go. klaus long as treatment is over for today. it should be so good and i feel really great. i'm very satisfied. it's helped a lot goals. you can see the previously affected areas are as good as gone in a few months, they'll have to repeat the therapy cycle. meanwhile, medical technologist, how, but please go and his assistant are continuing to take measurements. uv radiation is yet another positive effect. yet some, some in the summer we always see a lower incident of viral illnesses that can certainly of something to do with solar radiation. although there are, of course, several factors involved or what but natural uv be radiation and u, v. a radiation, both co viruses, so you know, we couldn't live without the sun. it cheers us up and has other positive effects. but of course sunlight should only be enjoyed in moderation. if you're outside for more than about 20 minutes, be sure to apply sunscreen. a now for a new exercise, be a walk out. fitness instructor aurelia da, mom has something relaxing for us to day. hello and welcome to day we have a lovely stretching exercise for our hip, but also for our leg that sit on the floor straight near leg. then we take one leg, bend it, and put the knee on the floor. then go on your head. and when you feel a stretch in your leg and your hip, it's perfectly done. if it's too easy, you go on your forearm and you lean a little bit more backwards. if that's too easy, we lay fully on the ground. but important, we always want to have our knee on the floor. this is a perfect exercise. to stretch your leg and your head. try to hold this position for almost 2 minutes, then we change our leg. so sit up, change the leg may fully on the ground and try to reach those 2 minutes. but please be aware, one side is always feeling better than the other. dis, stretching movement is perfectly to open your hip, who are sitting almost a whole day. and we never extend to he fully. so this exercise is perfectly done to stretch your hip and your leg. and it's perfect to com a little bit down. i'm trying. that's how to see you next time on t w's health show in good shape. ah, with ah, who obsessed with speed and ready to pay for it with their lives in race car deployed any safety feature? what drives people to the sports high velocity heroes and victims the fastest on the road. 15 minutes on d. w. a pulse with the beginning of a story that moves us and takes us along for the ride. it's own about the perspective culture information. this is dw news and d, w. made for mines. oh. how about taking a few? you could even take a chance on what rearing to, ah, don't expect to happy ending literature list under germany. a, we're interested in the global economy. our portfolio g w business beyond. here's a closer look at the project. our mission. to analyze the fight for market dominance, get a step ahead with d w. business beyond. mm hm. ah business d, w and use live from berlin. world leaders gather for climate talks in the gym and capital as the europe swells as the new record, heat wipe. wildfires burn across the mediterranean and hundreds die in the extreme beat. also.