Summer is in full swing, and with Toronto already experiencing its second extreme heat alert of the month, we want to ensure everyone has the tools to stay safe. We are reprinting this helpful guide from last year to remind our community of the best ways to cool down, stay hydrated, and look out for one another during these soaring temperatures.
UPDATED 2026: Due to the current wild fires, we have also updated the information below to include tips for when air quality is poor.
"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.
In recent years, Canadians have faced another summertime challenge in addition to extreme heat: wildfire smoke. Forest fires across Canada can significantly reduce air quality, making it even more important to protect yourself during periods of hot weather.
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 10 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.
When Summer Heat Meets Poor Air Quality
In recent years, wildfire smoke from forest fires across Canada has become a common part of summer. Even if the fires are hundreds or even thousands of kilometres away, smoke can travel long distances and affect the air we breathe.
Smoke contains tiny particles that can irritate your eyes, nose, and throat, cause coughing or shortness of breath, and worsen conditions such as asthma, COPD, and heart disease. Children, older adults, pregnant women, and people with chronic illnesses are especially vulnerable.
9. Protect Yourself When Air Quality is Poor
If you need to go outside:
Check your local Air Quality Health Index (AQHI) before heading outdoors.
Limit strenuous outdoor activities such as running, cycling, or heavy yard work.
If you must be outside for an extended period, consider wearing a well-fitted N95 or KN95 respirator. Cloth masks and surgical masks do not effectively filter the fine particles found in wildfire smoke. However,a well-fitting surgical mask is generally better than no mask at all.
If you begin experiencing coughing, chest tightness, dizziness, or difficulty breathing, move indoors as soon as possible.
When you're at home:
Keep windows and doors closed when outdoor air quality is poor.
If you have air conditioning, set it to recirculate indoor air rather than bringing in outside air, if your system allows.
Use a portable HEPA air purifier in the room where you spend the most time, if possible.
Avoid activities that add pollution indoors, such as burning candles or incense, smoking, or excessive frying.
10. Watch for Heat and Smoke Together
Hot weather and poor air quality can place extra stress on your body. If both a heat warning and a poor air quality advisory are in effect:
Stay indoors as much as possible in a cool, clean-air environment.
Continue drinking plenty of water, even if you are not active.
Postpone outdoor exercise until conditions improve.
Check on family members, neighbours, and friends who may be more vulnerable, especially seniors and those with heart or lung conditions.
If you experience severe shortness of breath, chest pain, confusion, or symptoms of heatstroke, seek emergency medical attention immediately.