The June heatwave that gripped Europe shattered records and followed a similarly intense heatwave just weeks earlier in May. A new wave of extreme heat is now underway, with temperatures in the UK soaring to 34°C (93°F).

To gain insights into the repercussions of this extreme weather, I visited the Environmental Extremes Laboratory at the University of Brighton, situated adjacent to Brighton & Hove Albion Football Club’s stadium. This institute collaborates with athletes to evaluate their fitness under extreme conditions. Within just 10 minutes inside the heat chamber, I realized that the increasing frequency and intensity of heatwaves means that many, like myself, are unprepared.

The heat chamber is designed to replicate the high temperatures, humidity, and oxygen levels found in environments like Mexico City’s elevated World Cup stadium or urban areas experiencing heatwaves.

“Heatwaves are a permanent reality, and we must proactively prepare individuals for frequent bouts of extreme heat, not just as isolated incidents,” emphasized lab director Neil Maxwell during my visit.

Inside the chamber, with a temperature set to 35°C (95°F) and a humidity of 50%, reminiscent of London’s conditions during the June heatwave, my vital signs were monitored through a fingertip pulse meter for heart rate and oxygen levels, with skin temperature measured via an infrared thermometer. I was also prompted to assess my perceived warmth and activity level.

Upon entering the chamber, the heat engulfed me, creating an immediate sensation of anxiety about what awaited me for the sake of science.

To mimic outdoor activity, I was instructed to walk on a treadmill set to a 1% incline. Despite my efforts, high humidity hindered the cooling process, making even this moderate exertion arduous.

After only 5 minutes, my skin temperature climbed from 33°C to over 36°C. Maxwell explained that this was my body’s attempt to regulate temperature by directing warm blood to the skin.

My heart rate surged from 72 beats per minute to 81 bpm as my body strained to compensate for the loss of hydration, making my blood thicker and my heart work harder.

After an exhausting 10 minutes, I felt fatigue set in, with my heart rate peaking at 95 bpm. Dizziness washed over me as Maxwell guided me off the treadmill and into a chair.

“You’re not acclimatized to the heat,” he remarked, noting that even those in good health could face risks.

Maxwell handed me a strawberry popsicle, its delightful flavor not only refreshing but serving to cool my body from within. He then instructed me to soak my hands in chilled water, targeting the blood vessels in areas rich with arteries and capillaries for quicker cooling.

“This method helps us reduce core body temperature swiftly,” Maxwell explained.

Even something as simple as a cold shower can be effective. If the water is too cold, blood vessels may constrict; however, research by Maxwell and his team indicates that only a small segment of the UK population actively takes preventative measures against heat exposure. He noted my own oversight of coming without a water bottle, even on a scorching day.

For long-term solutions, Maxwell emphasizes the importance of improving heat tolerance through strategies such as aerobic exercises like jogging, which enhances the heart’s efficiency in regulating blood flow to the skin. The lab housed a sauna tent to illustrate that regular sauna sessions can rapidly expand blood vessels and promote increased sweating. Furthermore, these sessions help to maintain electrolyte levels while reducing sweat salt concentration.

“The focus must shift; heat is often viewed as detrimental. However, we need to acknowledge that controlled heat exposure may have therapeutic benefits,” Maxwell advised.

Upon returning home, I was met with a headache, a heightened sense of heat, and significant thirst, reinforcing my intent to incorporate regular sauna visits into my routine. As for jogging, I’ll strive to stay consistent.