正文翻譯

文章插圖
Soaring temperatures make daily life uncomfortable, but also pose a serious threat to human health and the environment. With the southern US in the grip of an extreme heatwave, here is our guide to getting through one.
氣溫飆升不僅使日常生活變得不舒服，而且嚴重威脅到人類健康和環境 。隨著美國南部陷入極端熱浪，下面是我們如何熬過熱浪的指南 。
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The oppressive temperatures of a heatwave can have far-reaching impacts, from risks to human health to destroying crops and increasing the risk of wildfires. In 2019, extreme heat is estimated to have caused the deaths of 356,000 people worldwide, according to one set of estimates, making it one of the most dangerous yet overlooked natural hazards. While there is still a great deal of uncertainty about toll that heatwaves take (the World Health Organization estimates 166,000 people died between 1998 and 2017, by comparison), there is little doubt that the number of people exposed to heatwaves around the world is increasing.
悶熱的高溫天氣可能會產生深遠的影響，從威脅人類健康到毀壞莊稼，再到增加野火的風險 。根據一組估算數據，2019年 ， 全球大約有35.6萬人死于極端高溫天氣，使其成為最危險而又被忽視的自然災害之一 。盡管熱浪造成的死亡人數仍然有很大的不確定性（世界衛生組織估算 1998-2017 年期間有 16.6萬人死亡）但毫無疑問，世界各地遭受熱浪影響的人數在不斷增加 。And climate change is only likely to make heatwaves more frequent and intense in the future.
氣候變化可能使未來的熱浪更加頻繁和強烈 。
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The "heat dome" causing a record heatwave this summer in the southern US, including Texas and Louisana, has been made five times more likely due to human-induced climate change, according to one analysis. Temperatures have reached more than 119F (48C) and by mid July 2023 some 110 million Americans were under heat warnings. The energy grid in Texas has also struggled under the strain of surging air conditioning use.
一項分析顯示，由于人為引起的氣候變化 ， 今年夏天在美國南部（包括德克薩斯州和路易斯安那州），“熱穹頂”引發創紀錄熱浪的可能性增加了五倍 。氣溫已超過 119 華氏度（48 攝氏度），到 2023 年 7 月中旬，大約 1.1 億美國人處在高溫預警狀態 。德克薩斯州的電網也在空調使用量激增的壓力下不堪重負 。In the US, an estimated 1,600 people die each year due to extreme heat while it can also place considerable strain on health services.
在美國，估計每年有1600人死于極端高溫天氣，并且給醫療服務帶來巨大的壓力 。Over the years, BBC Future has covered many different aspects of living with and enduring extreme hot weather. Here we round up some of what we have learned.
多年來，BBC未來欄目報道了關于適應和忍受極端炎熱天氣的許多方面 。在這里，我們總結了一些過往的經驗 。【夏天特別熱,如何能夠達到涼快的目的 夏天怎么保持涼爽】How do you stay cool in a heatwave?
如何在熱浪中保持涼爽？
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Its crucial to stay cool in hot weather as it can have serious effects on your health. Fortunately, there are some simple steps you can take to find relief when the temperatures climb to uncomfortable levels.
在炎熱的天氣里保持涼爽至關重要，否則會對你的健康產生嚴重影響 。當氣溫升至令人不舒服的水平時，幸好可以采取一些簡單的步驟來解暑 。Keeping out of the sun between 11am to 3pm – usually the hottest parts of the day – either by staying indoors or in a shaded area, is an obvious step. It is also important to drink plenty of liquid, including hot and cold drinks (unless it is very humid, in which case hot drinks arent the best idea). But its best to avoid drinking lots of alcohol, although a beer or two may still help to hydrate you.
上午11點到下午3點之間（通常是一天中最熱的時候）不要曬太陽，要么呆在室內，要么呆在陰涼的地方，這是顯而易見的措施 。大量飲水也很重要，包括熱飲和冷飲（除非天氣非常潮濕 ， 在這種情況下，熱飲不是最好的選擇） 。但最好不要喝太多酒，盡管一兩杯啤酒仍然可以幫助你補充水分 。Eating foods with high water content such as strawberries, cucumber, lettuce and watermelon can also help you to stay hydrated. Spicy and hot foods have also been shown to help us stay cool by making us sweat more.
吃含水量高的食物 ， 如草莓、黃瓜、生菜和西瓜也能幫助你保持水分 。辛辣食物也被證明可以讓我們多出汗，從而幫助我們保持涼爽 。
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文章插圖
Heatwaves are likely to make summer months more challenging in the decades to come
在未來的幾十年里 ， 熱浪可能會使夏季變成更大的挑戰 。While the evidence on the colour of clothing is mixed – there appears to be little difference between wearing light or dark clothing as a study of Bedouin tribes in the 1980s revealed – wearing loose-fitting clothes can help by allowing air to circulate next to your skin.
雖然關于衣服顏色的證據存在不確定性——20世紀80 年代對貝都因部落的研究表明，穿淺色或深色衣服似乎沒有什么區別——但穿寬松的衣服可以讓空氣在皮膚周圍流通，有助于保持涼爽 。
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You should also think twice before you open all the windows of your house to keep cool – if the temperature if higher outside than inside, you might lose a possible cool haven. Close the curtains in rooms where they face the sun instead.
在打開家里所有的窗戶以保持涼爽之前 ， 你也應該三思而行——如果室外溫度高于室內，你可能會失去一個涼爽的避風港，應該把直對太陽的房間的窗簾拉上 。One of the easiest ways to stay cool can be to take advantage of the temperature change in the air when water evaporates. Taking a cold shower or a swim can help you cool down quickly. Ancient societies placed earthenware jars of water or wet sheets in front of a window or a draughty spot, helping to cool the air as it passes over it. This can also work if you are using a fan by blowing the air over a bowl of ice or cool wet sheet.
保持涼爽的最簡單方法之一是利用水蒸發時空氣溫度的變化 。洗冷水澡或游泳可以幫助你快速降溫 。古代社會將盛有水的陶罐或濕床單放在窗前或通風處，有助于給經過的空氣降溫 。如果你使用風扇將空氣扇到一碗冰或涼爽的濕床單上，也是有效果的 。However, the evidence on the effectiveness of fans is quite mixed, largely due to a lack of good quality randomised trials. Generally, fans are thought to help in temperatures up to 35C (95F), but above that blowing hot air across the body could make the situation worse and even increase dehydration. Its also worth remembering that fans use motors to work, and so generate some heat of their own while running, so it is a good idea to keep a window ajar to improve the flow of air.
然而，關于風扇有效性的證據充滿了不確定性，主要是因為缺少高質量的隨機試驗 。一般來說，風扇在35攝氏度（95華氏度）溫度以下是有效的，但超過這個溫度，將熱空氣吹遍全身可能會使情況變得更糟，甚至加劇脫水 。另外還需要記住 ， 風扇使用電機來工作，所以在運轉時會產生一定的熱量，因此正確的做法是保持窗戶半開，以改善空氣流通 。In the longer term there are a huge variety of ways we could adapt our houses and buildings to stay cooler in high temperatures, from wind catchers – towers which create cross ventilation in buildings and have been used by societies for millennia, to green roofs and corridors. Trees are an amazing way to keep cities cool – and even a single tree in a street or a garden can provide measurable cooling benefits. Meanwhile, cities such as Tokyo have experimented with new ways to keep a wider city cool, from solar-blocking paint to new types of low-energy air conditioning.
從長遠來看 ， 我們可以通過多種方法使房屋和建筑物在高溫下保持涼爽 ， 諸如風塔（使建筑物產生交叉通風，已被各國社會使用了數千年）、綠色屋頂、綠色走廊 。樹木是保持城市涼爽的一種絕妙方式——即使是街道或花園中的一棵樹也能產生顯著的降溫效果 。與此同時 ， 東京等城市嘗試了一些新方法來讓整個城市保持涼爽，諸如防曬涂料、新型低能耗空調 。Sleeping in a heatwave
在熱浪中睡覺Temperature plays an important role in the human sleep cycle (and that of all mammals). As our bedtime draws near, our core body temperature typically falls along with our heart rate, and is thought to increase the familiar sensation of sleepiness. The veins in our hands and feet also open up to allow more blood through them, increasing the temperature of our skin and increasing heat loss.
溫度在人類（以及所有哺乳動物）的睡眠周期中起著重要作用 。隨著就寢時間的臨近，我們的體核溫度通常會隨著心率而下降，并且被認為會增加熟知的困倦感 。我們手腳的靜脈也會舒張，以增加血流量，從而提高皮膚溫度和增加熱量散失 。But on hot, sticky nights, it becomes harder for our bodies to lose heat, meaning our ability to drift off to sleep is also affected. Hot night-time temperatures can also lead to more disrupted sleep, leaving people feeling more tired the following day.
但在濕熱的夜晚，我們的身體變得難以散發熱量，這意味著我們入睡的能力也會受到影響 。夜間的高溫天氣還會導致睡眠中斷，使人們在第二天感到更加疲倦 。The ideal room temperature for sleep is reported to be between 19-21C, although some research suggests we require our skin to be at a temperature of between 31-35C. Bed-sheets, duvets and night-time clothing such as pyjamas help to create a microclimate around our skin that maintains this optimal temperature.
據報道 ， 睡眠的最佳室溫在19-21攝氏度之間 ， 但一些研究表明，我們的皮膚溫度需要保持在 31-35攝氏度之間 。床單、羽絨被、睡衣等夜間服裝有助于在我們的皮膚周圍營造一個小氣候，以保持最佳溫度 。
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And when temperatures begin to rise, our first instinct might be to throw off the bed sheets to expose more of our skin to the air to help us cool down. Unfortunately some research suggests this isnt as helpful as you might think because it disrupts the bodys ability to control the temperature next to our skin through the night. So a thin sheet – rather than something thicker that might provide too much insulation – can help to ensure a better nights sleep.
當氣溫開始升高時 ， 我們的第一反應可能是扔掉床單 ， 讓更多的皮膚暴露在空氣中 ， 以幫助我們降溫 。遺憾的是 ， 有研究表明這沒有你所想的那么有用，因為這會破壞身體在夜間調節皮膚溫度的能力 。因此，薄床單有助于確保更好的夜間睡眠，而厚床單可能產生過多的隔熱效果 。A better option might be to use a fan to increase the amount of air flowing over your body at night. Researchers have found that overhead or ceiling fans in particular help to distribute a gentle flow of air over the body, reducing the number of times people wake during the night.
更好的選擇可能是使用風扇來增加夜間流經身體的空氣量 。研究人員發現，吊扇特別有助于將柔和的氣流吹過身體，減少人們在夜間醒來的次數 。Opening windows can also help if there is a gentle breeze, but in cities the noise from outside could only make matters worse. Keeping your curtains shut during the day, especially when the Sun is on the windows, can help to prevent your bedroom from heating up too much.
如果室外有微風，打開窗戶也會有所幫助，但城市中的室外噪音只會讓情況變得更糟 。白天拉上窗簾有助于防止臥室溫度過高，尤其是當陽光照射在窗戶上時 。Avoiding late night snacks can also help. Late-night eating has been lixed to elevated night-time core body temperatures, which can disturb our sleep.
避免吃宵夜也會有所幫助，深夜進食與夜間的體核溫度升高有關，這可能會破壞我們的睡眠 。

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