夏天这样洗澡，大脑和心脏真的受不了
双语君约 5 分钟到了夏天，温度和湿度升高，人的出汗量随之增加，洗澡便成了人们出汗后的常规操作。
但在医生看来，洗澡这件看似寻常的“小事”，在夏季却暗藏诸多隐患。一些不当操作容易导致血压波动、心律失常，甚至引发晕厥或心源性猝死。
As summer heat and humidity rise, so does sweating — and for many people, that means jumping in the shower. But doctors say this everyday habit comes with hidden risks in hot weather. Certain mistakes can trigger blood pressure swings, heart rhythm problems, and even fainting or sudden cardiac arrest.
夏天这样洗澡，心脏和大脑受不了
首都医科大学附属北京积水潭医院心血管内科主任医师王佐岩提醒，夏季以下6种常见的洗澡方式要尽量避免，患有心脑血管疾病的人更需注意。
① 在错误的时间洗澡
在错误的时间洗澡，例如出汗时、饭后、酒后、运动后或空腹时，会给心脏和大脑带来额外压力。
出汗时：毛细血管处于扩张状态，若水温偏低，会刺激血管突然收缩，伴随血压波动，容易诱发心脑血管意外。
When you're sweating, your capillaries are dilated. If you then shower with cool water, it can cause sudden blood vessel constriction and blood pressure fluctuations — potentially triggering a cardiovascular or cerebrovascular event.
饭后：立刻洗澡可能影响心脏供血。
After a meal: Showering right away may reduce blood flow to the heart.
空腹时：血糖往往偏低，人容易感到头晕乏力。
On an empty stomach: Your blood sugar is already low, making you prone to dizziness and weakness.
酒后：立即洗澡可能引发血压、心率剧烈波动。
After drinking alcohol: Showering immediately can cause sharp fluctuations in blood pressure and heart rate.
建议：洗澡应与吃饭间隔至少1小时，与运动间隔至少半小时到一小时以上；饮酒者最好等酒醒后再洗；如果身上有汗，应待汗水消退后再洗澡。
② 洗澡水温过高或过低
洗澡水温度过高会使血管扩张、血流加快，增加心脏负担，可能引起心慌，甚至诱发心律失常。
水温过低则会导致血管收缩、血压上升，造成心肌供血不足，进而可能引发心绞痛等问题。
Water that's too hot dilates blood vessels and speeds up blood flow, putting extra strain on the heart — potentially causing palpitations or even triggering heart rhythm problems.
建议：洗澡水温保持在35℃~40℃为宜，以接近体温为佳。
③ 洗太久
长时间洗澡会使皮肤血管持续扩张，导致大量血液涌向体表，减少脑部和心脏的供血，进而引发头晕、心慌，严重时甚至出现心律失常或晕厥。
Long showers cause skin blood vessels to dilate, redirecting blood flow away from the brain and heart. This can lead to dizziness, palpitations, and in severe cases, heart rhythm problems or fainting.
建议：洗澡尽量控制在10~15分钟以内，淋浴一般5分钟左右即可（不含洗头），老人或心脏功能不佳者应酌情缩短。
④ 门窗紧闭
许多人洗澡时习惯紧闭门窗，导致浴室内闷热、缺氧。在这种环境中，人容易胸闷、心慌；由于心脏供氧不足，心血管事件的风险也会随之增加。
Many people keep bathroom doors and windows tightly shut while showering, which makes the room stuffy and low in oxygen. In this environment, you're more likely to feel chest tightness and palpitations. With less oxygen reaching the heart, the risk of cardiovascular events rises accordingly.
建议：洗澡时应注意保持浴室通风，例如，打开排气扇或者留一道门缝，避免长时间处于密闭、潮湿的浴室中。
⑤ 站立太久
长时间站着洗头洗澡，会使下肢血管扩张，脑部供血相应减少，可导致头晕目眩，甚至晕倒。
Standing for a long time in the shower causes blood vessels in your legs to dilate, reducing blood flow to your brain. This can make you feel lightheaded or even cause you to faint.
建议：洗澡时可以准备一个防滑浴凳，尤其老年人或体弱者，必要时可以坐着洗，避免发生意外。
⑥ 洗后贪凉
比如，洗后立刻吹冷空调、冲冷水。
洗澡后身体的毛孔张开、血管扩张，此时若立刻吹空调或冲冷水，温差刺激会令血管急剧收缩，血压、心率随之波动，可能诱发心绞痛甚至猝死。
For example, turning on cold air conditioning or taking a cold rinse right after a shower. After bathing, your pores are open and blood vessels are dilated. Exposing yourself to sudden cold causes rapid vessel constriction and blood pressure/heart rate swings — which could trigger angina or even sudden death.
建议：洗完澡应擦干身体，待体温逐渐恢复后再降温，切忌贪一时之快。
今天没出汗，可以不洗澡吗？
大家都知道出汗了要洗澡。那如果今天没有出汗，还要不要洗呢？
天津医科大学朱宪彝纪念医院皮肤科副主任医师徐敏表示，如果没有生病、感冒等特殊情况，夏天即使没有明显出汗，还是建议大家每天洗一次澡。
当我们运动、情绪激动或处在高温环境中时，皮肤汗腺会分泌汗水，通过蒸发散热来调节体温。这时候的汗，大家能明显感觉到。但即使在静息、凉爽的环境下，皮肤仍然在持续进行“不显性出汗”。
When we exercise, get emotional, or are in a hot environment, our sweat glands produce sweat that evaporates to cool the body — this is the kind of sweating you can clearly feel. But even when you're resting in a cool room, your skin is constantly sweating without you noticing; this is called insensible perspiration.
汗水中有很多微量成分，如钠离子、氯离子、钾、维生素和矿物质等。尤其在腋窝、私密处等部位还会有特殊的大汗腺，它们产生的汗水黏稠、油分重，还有蛋白质、糖和氨，再加上细菌的催化，更容易产生汗臭味。
Sweat contains trace amounts of sodium, chloride, potassium, vitamins, and minerals. In areas like the armpits and groin, specialized apocrine glands produce thicker, oilier sweat that contains proteins, sugars, and ammonia. When bacteria get involved, that's when body odor really kicks in.
所以不管有没有出汗，夏天都最好每天洗一次澡。但如果是皮肤病患者，建议根据自身情况咨询专业的皮肤科医生。
来源 ：新华社微信公众号 生命时报
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