A common sentence you might be repeating is “I don’t remember it ever being this hot!” And, well, it's true. For the most part, summers in Canada are getting hotter and hotter. And these on-repeat heat waves are a trend that is projected to continue.
As temperatures rise and heat waves become more frequent, it’s crucial to protect yourself from not only the discomfort, but also serious conditions like heatstroke.
General Heat Wave Safety Tips
You likely already know the basics, but here’s a refresher based on recommendations from the Public Health Agency of Canada:
Stay Hydrated!
Thirst is an indicator of dehydration. Drink plenty of cool fluids, especially water, even if you don’t feel thirsty. Beverages like caffeine and alcohol can dehydrate you, so drink them in moderation. Many fruits are also water-filled, so consider adding a few slices to your water to add flavour and give you an extra boost of H20.
Stay Cool
As much as being cooped up as a family inside can be a drag, staying cool in air-conditioned spaces is very important. Spending even a few hours in a cool environment can help significantly reduce your risk of heat stroke. Consider breaking up your days with time spent inside where it's cool and at the beach or pool.
Keep Your Home Cool
No AC at home? You can try adding a bowl of ice in front of a fan to create a cool breeze. Keep curtains closed during the day and avoid using the dryer and oven, opting for the grill or an air fryer instead. Take quick, cool showers and seek out public cooling centres or plan your days around visits to the community pool, the library or malls.
Dress Appropriately
Loose-fitting clothes in natural, breathable fibres like linen and cotton will help circulate air and redirect sunlight. Hats with a wide brim and sunglasses will also help shade you.
Plan Outdoor Activities
With summer in full swing, kids will want to release some energy. Try to plan more strenuous activities for earlier or later in the day. The hottest parts of the day are generally between 10 a.m. and 4 p.m. If you do need to be outside, try to stay in the shade, pack extra water and electrolytes and take breaks to reduce your exertion level.
Symptoms of Heatstroke
Heat exhaustion and heatstroke are no joke. Symptoms include heavy sweating, dizziness, weakness, headache, muscle cramping, nausea and pale, clammy skin. If you notice these symptoms, it’s important to move to a cool place, drink water, rest and monitor your symptoms. If your body temperature exceeds 40°C, you have confusion and loss of consciousness, call 911 immediately.
Note, pets can also experience heatstroke. Keep pets safe and monitor for similar symptoms. If it's too hot for you, it's too hot for them. Let them do their business, then come back in.
Being Pregnant During A Heat Wave
As if pregnancy weren’t tough enough, heat waves are making it extra uncomfortable.
Pregnant individuals are working extra hard to grow a baby. Which means an increase in their core body temperature, making them more susceptible to the effects of extreme heat and dehydration. Overheating during pregnancy can have serious implications. Here’s what Canadian medical experts advise:
Increase Your Hydration
We lose a lot of moisture through our skin. And because pregnant individuals also have a baby to replenish, it's recommended that they aim to have at least three litres (around 12 glasses) of water a day, or more. Dehydration can lead to Braxton Hicks, contractions and dizziness, which could lead to falls.
Keep Your Body Cool
Elevated body temperature in the first trimester, especially, can be linked to birth defects, such as neural tube and heart defects. Later trimester overheating can contribute to issues like preterm labour and gestational hypertension. So be sure to keep yourself cool inside during peak heat hours and seek out air-conditioned spaces. Cool showers and baths can help. Wet cloths can also help regulate body temperature.
Listen To Your Body
You know best. And if you feel any signs of mild to moderate heat-related illness, like heat rash or feeling unwell, seek a cool space right away. If you experience more severe symptoms, such as vomiting or fainting, call your doctor.
