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Air Conditioning: the Right Settings, the « AC Cold » and the Dehydration Nobody Sees

A sore throat in mid-August, dry eyes at 5pm, headaches in the air-conditioned office: badly used AC manufactures its own patients. Here are the settings professionals use, the truth about the « AC cold » — and the phenomenon nobody talks about: it dehydrates you without a single drop of sweat.

• 🌡️ The 6-8 degree rule: setting the AC to 19°C when it's 36 outside forces your body through a 17°C shock several times a day — brutal vasoconstriction, scratchy throat, fatigue. The professional setting: never more than 6 to 8°C BELOW the outside temperature, i.e. 24-26°C in practice. You sweat less AND your body stops yo-yoing
• 💨 The invisible dehydration (the point everyone misses): conditioning air means DEHUMIDIFYING it — the air of an air-conditioned office is often drier than a desert. You lose water through breathing and skin without ever visibly sweating: dry throat, stinging eyes, and the famous 5pm headache that is often dehydration, not « catching a chill ». Worst of all: cold SWITCHES OFF the sensation of thirst — like play does in children, you don't feel yourself draining
• 🤧 The « AC cold », untangled: it's not a cold (there's no virus in cold air itself), but it's not a myth either: dry air dries out the mucous membranes of the nose and throat — your first line of defence — and repeated temperature swings tire the body. And a never-cleaned filter becomes a genuine reservoir of microbes and mould: filter maintenance is not optional
• 🚗 The overheated car's AC: getting into a 50°C car and blasting the AC at your face is the thermal-shock-plus-overheated-plastics-air combo. The right move: 2 minutes driving with windows open first (the 50°C air escapes), THEN the AC, airflow at the windscreen, never at the face
• 💧 The air-conditioned office protocol: a glass of water every hour, WITHOUT waiting for thirst (it isn't coming — the cold switched it off). The jug of water + 1 dose of INTI (0% added sugar) on the desk makes the reflex automatic — and for the dry morning throat, the hot version: hot water + INTI, ginger being traditionally used to soothe the throat. Far smarter than the vending-machine soda (8-11g of sugar per 100ml)

The settings that change everything: 24-26°C (never more than 6-8°C below outside), airflow never aimed at people, filters cleaned at the start of summer, airing the room in the morning before switching on, and the hourly glass of water without waiting for thirst. In the car: windows first, AC second, airflow at the windscreen. ⚠️ An « AC sore throat » lasting more than 5 days, with fever or swollen glands = that's no longer the AC, it's an infection: see a doctor.

❓ FAQ

Why does air conditioning give you a sore throat?

Two mechanisms, neither of which is a « cold »: (1) conditioned air is dehumidified, therefore very dry — it dries out the mucous membranes of the nose and throat, the body's first line of defence, hence the irritation and increased sensitivity; (2) repeated thermal shocks (19°C inside, 36°C outside) tire the body. Add a little-known phenomenon: AC dehydrates without visible sweating (water loss through breathing and skin in dry air) while switching off the sensation of thirst — the end-of-day office headache is often dehydration. The fixes: set to 24-26°C (never more than 6-8°C below outside), never aim the flow at people, clean the filters (a microbe reservoir otherwise), drink a glass of water every hour without waiting for thirst — a jug of water with 1 dose of INTI, 0% added sugar, helps, and in its hot version ginger is traditionally used to soothe the throat. A sore throat beyond 5 days with fever = see a doctor.