BEAT THE HEAT

 

"For I have satiated the weary soul,

and I have replenished every sorrowful soul." 

Jeremiah 31:25

There is hot, and then there is hot! In extreme heat your body works extra hard to maintain a normal temperature, which can lead to death. In Canada, heat waves are the most common weather-related cause of death. 

To stay cool during hot weather, prioritize hydration by drinking plenty of water, seek shade or air-conditioned spaces, and wear light, loose-fitting clothing. Taking cool showers or baths, using fans, and limiting strenuous activity can also help.

Here are 8 tips for beating the summer heat:

 

1. Hydration is Key:

• Drink plenty of water throughout the day, even before you feel thirsty.
• Avoid sugary drinks, alcohol, and caffeine, as these can dehydrate you.
• Consider drinks with electrolytes, especially if you're sweating a lot. Several beverages naturally contain electrolytes, including coconut water and fruit juices like orange and watermelon juice. Maple water, beet juice, and certain herbal teas (like nettle or hibiscus) also contain electrolytes.

 

2. Seek Cool Environments:

• Spend time in air-conditioned places like libraries, malls, or community centres.
• If you don't have air conditioning, find a shady spot outdoors or a cool room in your house.
• Take frequent breaks from the heat, especially during the hottest part of the day (midday).

 

3. Dress Smartly:

• Wear light-coloured, loose-fitting clothing made from breathable fabrics like cotton or linen.
• Consider a wide-brimmed hat or umbrella for sun protection when outdoors.

 

4. Cool Your Body Directly:

• Take cool showers or baths to help lower your body temperature.
• Use cool, wet cloths or compresses on your neck, wrists, or forehead.
• Immerse your feet and hands in cool water.

 

5. Limit Activity:

• Reduce strenuous physical activity, especially during the hottest hours.
• If you must be active, do it during cooler parts of the day and take frequent breaks. 

 
6. Eat Light Meals:

• Eating heavy meals can also generate heat in the body and make you feel uncomfortable. After a large meal, your body has to work harder to digest the food and metabolize it. This eventually increases your core temperature and makes you feel sweaty and lethargic afterwards. Consume light and freshly cooked meals, cut down on processed food and intake of salty foods.

 

7. Be Mindful of Others:

• Check on elderly relatives, neighbours, and those with health conditions that may make them more vulnerable to heat.
• Ensure pets have access to water and shade.

 

8. Stay Informed:

• Listen to local weather reports and heed any warnings or advisories.
• Be aware of the signs of heat exhaustion and heatstroke and seek medical attention if needed.
• Visit the City of Toronto’s website or call 311 or 211 for assistance finding the closest cooling centre or for general information about the Heat Relief Network.