炎炎夏日该如何度过？

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🤔️小作业：

1. Why do experts recommend avoiding stoves and ovens during heat waves?

A. Cooking releases toxins when temperatures are high.

B. Preparing hot meals raises indoor temperatures further.

C. The digestive system becomes less efficient in extreme heat.

D. Fruits and vegetables lose nutrients when heated.

无注释原文：

Tips for Managing Extreme Heat

From: The New York Times

A dangerous heat wave is blanketing much of the central and eastern United States this week, sending temperatures into the triple digits and affecting nearly a hundred million Americans.

While many people have heard about the risk of heat stroke, experts say that extreme heat can affect almost every part of your body. Here's what to know, and how to stay safe.

1. Watch Out for Brain Fog

Heat can slow down the brain, reducing reaction time, attention and memory, said Dr. Neha Raukar, an emergency medicine physician at the Mayo Clinic. That can mean performing worse on tests as well as having trouble concentrating and being productive at work. The heat can even make people more irritable and aggressive; researchers have observed that more road rage incidents and violent crimes occur when temperatures rise.

While the reasons are not entirely clear, experts believe that your brain might be more focused on staying cool than thinking clearly.

2. Eat Your Water

Water, milk and coconut water are some the best options to stay hydrated. But your body gets about 20 percent of its water from food.

Raw fruits and vegetables, including cucumbers, lettuce, celery, tomatoes, strawberries and melons, are among the most hydrating foods. And since experts suggest avoiding your stove and oven during heat waves, making salads, cold soups and other no-cook recipes can help you eat your water.

Just make sure to avoid alcohol and limit coffee because they are both dehydrating, Dr. Raukar said.

3. Adjust Your Exercise Routine

Exercising during a heat wave can be dangerous. Humidity can make it especially hard to regulate body temperature because sweat won't evaporate off your skin and cool you down as easily. Dry heat, meanwhile, can quickly dehydrate you, slowing down sweat production.

Experts say that you don't need to do all your workouts indoors. But you should hydrate before you step outside; wear breathable, light-colored clothing; and find shady areas to exercise. “Listen to your body,” Dr. Raukar said, because extreme heat can cause your muscles to cramp and even break down.

Also, think about the time of day you're working out: While the early morning can be the best time for dry heat, it can be the worst time to exercise when it's humid.

4. Cool Down Before You Lie Down

Temperature is one of the most important factors for getting a good night's rest, and experts recommend keeping your bedroom at 65 to 68 degrees Fahrenheit. Extreme heat can make it harder to fall asleep and even stay asleep, leaving you groggy in the morning.

While air-conditioners and fans can certainly help, you can also stay cool by taking a cold shower, spraying your sheets with cold water or putting your pillow case in the freezer before bed.

- ◆ -

注：完整题目见本文开头；中文文本为纽约时报官方译文，仅供参考

含注释全文：

Tips for Managing Extreme Heat

From: The New York Times

A dangerous heat wave is blanketing much of the central and eastern United States this week, sending temperatures into the triple digits and affecting nearly a hundred million Americans.

本周，危险的高温天气席卷美国中部和东部的大部分地区，气温飙升至三位数（摄氏38度以上），影响近1亿美国人。

作名词，表示“毛毯，毯子”，作动词，表示“以厚层覆盖”，英文解释为“to cover something completely with a thick layer”举个🌰：Outside the fields were blanketed in fog. 外面，田野被浓雾笼罩着。

📍海底火山爆发一文中，《卫报》（The Guardian）提到：Scientists warn the main island could be blanketed in volcanic ash. 科学家警告说主岛可能被火山灰覆盖。

blanket作形容词，表示“适用于任何情况的；总括的，综合的”，英文解释为“including or affecting everything, everyone, or all cases, in a large group or area”如：a blanket ban 全面禁止，a blanket term 一个广义词。

表示“三位数”，英文解释为“relating to a number or series of numbers between 100 and 999”

While many people have heard about the risk of heat stroke, experts say that extreme heat can affect almost every part of your body. Here's what to know, and how to stay safe.

虽然许多人听说过中暑的风险，但专家表示，极端高温几乎会影响到身体的每个部位。以下是需要了解的事项，以及要如何保持安全。

heatstroke /ˈhiːt.strəʊk/ 表示“中暑”，英文解释为“a condition that can lead to death, caused by being too long in a very hot place”

1. Watch Out for Brain Fog 警惕脑雾

Heat can slow down the brain, reducing reaction time, attention and memory, said Dr. Neha Raukar, an emergency medicine physician at the Mayo Clinic. That can mean performing worse on tests as well as having trouble concentrating and being productive at work. The heat can even make people more irritable and aggressive; researchers have observed that more road rage incidents and violent crimes occur when temperatures rise.

梅奥诊所的急诊医生内哈·劳卡尔博士表示，高温会减缓大脑活动，降低反应速度，导致注意力涣散和记忆力减退。这意味着考试表现会下降，还会影响专注力和工作效率。高温甚至会使人变得更易怒和具有攻击性；研究人员观察到，气温升高时，路怒事件和暴力犯罪发生率更高。

1）表示“专注，专心；全神贯注；集中（注意力）”，英文解释为“to direct your attention or your efforts towards a particular activity, subject, or problem”举个🌰：Come on, concentrate! We don't have all day to do this. 快点儿，集中注意力！我们可没有一整天时间来干这事。

2）表示“集中；聚集；会集；集结”，英文解释为“to bring or come together in a large number or amount in one particular area”举个🌰：Most of the country's population is concentrated in the north. 该国的大多数人口都集中在北部。

irritable /ˈɪr.ɪ.tə.bəl/ 表示“易怒的，暴躁的”，英文解释为“becoming annoyed very easily”举个🌰：Be careful what you say - he's rather irritable today. 说话当心点儿——他今天脾气很大。

aggressive /əˈɡres.ɪv/ 1）表示“好斗的；挑衅的；侵略的”，英文解释为“angry, and behaving in a threatening way; ready to attack”

2）表示“气势汹汹的；声势浩大的；志在必得的；积极进取的；有冲劲的；雄心勃勃的”，英文解释为“acting with force and determination in order to succeed”如：an aggressive advertising campaign 一场声势浩大的广告宣传活动。

road rage /ˈrəʊd ˌreɪdʒ/ 表示“路怒；公路暴力（指司机之间常因恶劣的驾驶条件而动怒或诉诸暴力）”，英文解释为“anger or violence between drivers, often caused by difficult driving conditions”举个🌰：Earlier today a man was arrested for attacking a motorist in a road rage incident. 在今天早些时候发生的一起路怒事件中，一名男子因攻击一名驾车者而被捕。

While the reasons are not entirely clear, experts believe that your brain might be more focused on staying cool than thinking clearly.

虽然个中原因尚不完全明确，但专家认为，你的大脑此时可能更专注于降温，而非清晰思考。

2. Eat Your Water 从食物中补充水分

Water, milk and coconut water are some the best options to stay hydrated. But your body gets about 20 percent of its water from food.

补水的最佳选择是水、牛奶和椰子水，但人体约20%的水分来自食物。

coconut /ˈkəʊ.kə.nʌt/ 表示“椰子”，英文解释为“a large fruit like a nut with a thick, hard, brown shell covered in fibre (= a mass of thread-like parts) and containing hard, white flesh that can be eaten and a clear liquid”或表示“（常用于烹饪的）椰肉”，英文解释为“the white flesh of the coconut, often used in cooking”

📍hydrated /haɪˈdreɪ.tɪd/ 表示“摄入足够水分（或其他液体）的”，英文解释为“having absorbed enough water or other liquid”举个🌰：Be sure to stay hydrated during the race by drinking plenty of fluids. 在比赛中一定要多喝水，保持水分。

📍dehydrated /ˌdiː.haɪˈdreɪ.tɪd/ 表示“脱水的，极度干渴的”，英文解释为“not having the normal amount of water in your body so that you feel ill or weak”

Raw fruits and vegetables, including cucumbers, lettuce, celery, tomatoes, strawberries and melons, are among the most hydrating foods. And since experts suggest avoiding your stove and oven during heat waves, making salads, cold soups and other no-cook recipes can help you eat your water.

黄瓜、生菜、芹菜、番茄、草莓和瓜类等生鲜果蔬富含水分。专家建议高温期间避免开火烹饪，可制作沙拉、冷汤等无需烹饪的餐食。

🥒怎么说？cucumber /ˈkjuːˌkʌmbə/ 表示“黄瓜”，英文解释为“A cucumber is a long thin vegetable with a hard green skin and wet transparent flesh. It is eaten raw in salads.”

补充：

📍海参 sea cucumber：an invertebrate animal that lives in the sea, with a thick body that is covered with lumps.

📍(as) cool as a cucumber表示“（尤指出奇地）镇静，冷静，泰然自若”，英文解释为“very calm or very calmly, especially when this is surprising”举个🌰：She walked in as cool as a cucumber, as if nothing had happened. 她泰然自若地走进来，好像什么事也没发生过。

🎬根据石黑一雄小说改编的电影《告别有情天》（Remains Of The Day）中回来：When the butler is back to refresh the teapots, he says, cool as a cucumber, 当管家帮他们的茶续杯时，他十分镇定地说道，

lettuce /ˈletɪs/ 表示“生菜；莴苣”，英文解释为“a plant with large, green leaves, eaten uncooked in salads”

celery /ˈsel.ər.i/ 表示“芹菜”，英文解释为“a vegetable with long, thin, whitish or pale green stems that can be eaten uncooked or cooked”如：a stick of celery 一根芹菜。

melon /ˈmel.ən/ 表示“瓜；甜瓜”，英文解释为“a large, round fruit with hard yellow or green skin, sweet flesh, and a lot of seeds”

Just make sure to avoid alcohol and limit coffee because they are both dehydrating, Dr. Raukar said.

劳卡尔提醒，需避免饮酒并限制咖啡摄入，因为它们都会导致脱水。

3. Adjust Your Exercise Routine 调整运动计划

Exercising during a heat wave can be dangerous. Humidity can make it especially hard to regulate body temperature because sweat won't evaporate off your skin and cool you down as easily. Dry heat, meanwhile, can quickly dehydrate you, slowing down sweat production.

高温天气下运动存在风险。湿热会使体温调节变得特别困难，因为汗水不会轻易从皮肤上蒸发带走热量。而干热容易导致脱水，减少排汗。

humidity /hjuːˈmɪd.ə.ti/ 表示“湿润，潮湿”，英文解释为“the quality of being humid”举个🌰：I don't like the humidity of this climate. 我不喜欢这种潮湿的天气。

evaporate /ɪˈvæp.ər.eɪt/ 1）表示“（尤指通过加热）（使）挥发，蒸发”，英文解释为“to cause a liquid to change to a gas, especially by heating”举个🌰：The high concentration of sugars forms a syrup when the sap evaporates. 当树汁中的水分蒸发时，糖分就浓缩成糖浆。

2）表示“消失；消散”，英文解释为“to disappear”举个🌰：Halfway through the movie reality evaporates and we enter a world of pure fantasy. 电影看到一半，我们就离开现实世界，完全进入了幻境中。

Experts say that you don't need to do all your workouts indoors. But you should hydrate before you step outside; wear breathable, light-colored clothing; and find shady areas to exercise. “Listen to your body,” Dr. Raukar said, because extreme heat can cause your muscles to cramp and even break down.

专家表示，倒也不必完全在室内锻炼。不过，外出前应该补充水分；穿透气的浅色衣服；并在阴凉处锻炼。“留意身体发出的信号，”劳卡尔表示，因为高温可能导致肌肉痉挛甚至溶解。

shady /ˈʃeɪ.di/ 1）表示“阴凉的；背阴的”，英文解释为“sheltered from direct light from the sun”举个🌰：We sat on the shady grass for our picnic. 我们坐在阴凉的草地上野餐。

2）表示“不老实的；不正当的；非法的”，英文解释为“dishonest or illegal”举个🌰：They know some very shady characters. 他们认识一些行为非常可疑的人物。

cramp表示“痉挛，抽筋（常出现在大量运动后）”，英文解释为“a sudden painful tightening in a muscle, often after a lot of exercise, that limits movement”举个🌰：Several runners needed treatment for cramp and exhaustion. 有几个跑步者因为抽筋和体力衰竭需要治疗。

📍女航天员在太空来例假了怎么办？文中提到 cramps 复数，可以直接表示“（女性经期的）腹绞痛”，英文解释为“pains in the lower stomach caused by a woman's period”

Also, think about the time of day you're working out: While the early morning can be the best time for dry heat, it can be the worst time to exercise when it's humid.

此外，运动时段也需考量：干热天气宜选清晨，但潮湿环境下清晨可能是最差的锻炼时间。

humid /ˈhjuː.mɪd/ 表示“（空气和天气状况）潮湿的，湿润的”，英文解释为“(of air and weather conditions) containing extremely small drops of water in the air”举个🌰：New York is very hot and humid in the summer. 纽约的夏天炎热潮湿。

4. Cool Down Before You Lie Down 睡前采取物理降温措施

Temperature is one of the most important factors for getting a good night's rest, and experts recommend keeping your bedroom at 65 to 68 degrees Fahrenheit. Extreme heat can make it harder to fall asleep and even stay asleep, leaving you groggy in the morning.

温度是获得良好睡眠的最重要因素之一，专家建议将卧室温度保持在18至20摄氏度之间。高温让人难以入眠，或者睡不踏实，导致早上起床后昏昏沉沉。

recommend /ˌrek.əˈmend/ 表示“推荐，介绍；建议”，英文解释为“to suggest that someone or something would be good or suitable for a particular job or purpose, or to suggest that a particular action should be done”举个🌰：I can recommend the chicken in mushroom sauce - it's delicious. 我可以向您推荐蘑菇汁鸡肉——这道菜非常可口。

📍单词“recommend”由词根“-mend”（来自拉丁语“mendare”，表示“赞扬”）和前缀“reco-”（表示强调）组成。

groggy /ˈɡrɒɡ.i/ 表示“（通常因疲惫或生病而）头脑昏沉的，眩晕无力的，行走不稳的”，英文解释为“weak and unable to think clearly or walk correctly, usually because of tiredness or illness”举个🌰：I felt a little bit groggy for a couple of days after the operation. 手术后几天我都觉得有点头昏乏力。

While air-conditioners and fans can certainly help, you can also stay cool by taking a cold shower, spraying your sheets with cold water or putting your pillow case in the freezer before bed.

除空调、风扇外，还可以冲凉降温，或者用冷水喷洒床单，以及睡前先将枕套在冰箱放一段时间等方式助眠。

spray /spreɪ/ 表示“喷洒”，英文解释为“to spread liquid in small drops over an area”举个🌰：She sprayed herself with perfume. 她往身上喷了些香水。

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