Understanding Heat Acclimation: How to Stay Cool and Resilient in Extreme Temperatures

As global temperatures continue to rise and heatwaves become more frequent and intense, the importance of understanding how to stay safe and healthy in the heat is vital. Professor Fabiano Amorim, from the University of New Mexico's Department of Health, Exercise and Sports Sciences, has dedicated his research to exploring how heat impacts the human body, especially for those working in physically demanding environments.

His extensive studies, which have taken him from Brazil's sugarcane fields to construction sites in the United States, provide valuable insights into survival strategies, adaptation processes, and resilience against extreme heat. "My focus is on thermoregulation," Amorim explains. "I investigate how our bodies respond to heat, ways we can adapt, and how to protect individuals exposed to high heat stress."

The research initially emerged from his work in Brazil, where he studied why seemingly healthy sugarcane workers were developing chronic kidney disease (CKD). Despite being physically fit and lacking traditional risk factors, these workers faced repeated exposure to heat and dehydration, which seemed to be linked to CKD. "There's an epidemic of CKD of unknown origin in Mesoamerica, largely associated with heat exposure and dehydration over years," he notes.

In his current work at UNM, Amorim examines how heat affects construction workers in the U.S., collaborating with industry partners to conduct comprehensive field studies on occupational heat stress.

A key lesson from his findings? Simple interventions are among the most effective: ensuring adequate rest, providing shade, and promoting hydration with cool water. "Rest, shade, and water are the cornerstones of heat stress prevention," says Amorim.

The concept of heat acclimatization is also critical. This involves gradually exposing oneself to higher temperatures over time, allowing the body to adapt. Amorim emphasizes that starting acclimatization early—like walking in the late afternoon as temperatures rise—can significantly enhance heat tolerance by summer, reducing risks and discomfort.

Physiologically, heat adaptation involves increased blood plasma volume, improved sweating efficiency, and electrolyte retention, which collectively help the body regulate temperature more effectively. "Heat acclimatization is akin to training; if the body is given time, it learns to cope better with stress," Amorim explains.

Heat exposure can also have gender-specific implications, especially for women in agricultural settings where inadequate sanitation may lead to dehydration, urinary tract infections, and kidney stress. Recognizing these disparities is essential for equitable health strategies.

For practical heat resilience, Amorim recommends starting with light physical activity in warmer weather, increasing duration gradually, listening to your body's signals, staying well-hydrated with cool water, and taking regular breaks in shaded areas to prevent overheating.

Interestingly, heat isn't solely a survival challenge—it may also confer health benefits. Exposure to heat can stimulate the production of heat shock proteins, which protect cells and may improve insulin sensitivity and neuroprotection. Some athletes use sauna sessions post-exercise to reap adaptive benefits, while diabetic patients have experienced lowered blood glucose levels through regular hot tub therapy.

Amorim concludes with an optimistic message: "Our bodies are remarkably adaptable. Given the opportunity, we can develop resilience to heat, which is increasingly vital in the face of climate change." His research underscores the importance of practical strategies and biological adaptation in building safer, more resilient communities against the challenges of extreme heat.

*Source: https://medicalxpress.com/news/2025-06-acclimation-science-staying-cool.html"