As you go through your day over the next weeks and months, we encourage you to try and notice when the heat and humidity may be impacting your emotions in the moment, and your mood in general.
Feelings of fatigue, irritability, restlessness, and/or confusion, without any other immediate cause, can be indicators of dehydration and heat stroke. More symptoms of each of these are listed at the bottom of this blog post.
If you find yourself spending more time outdoors or in hot spaces during the course of a day, this is a gentle reminder to:
- Stay Hydrated
- Drink water throughout the day (not just when you are thirsty)
- Increase intake of fruits, vegetables, and clear (see-through) beverages
- Avoid or reduce intake of alcohol, caffeine, and sugary beverages like soda or "fruit drinks" as these can make you more dehydrated
-
Replenish Electrolytes lost through sweating:
- Drink coconut water, or
- Make this easy recipe at home:
- 2 - 3 cups (500 - 750 ml) of water
- 1/8 - 1/4 teaspoon (0.613 - 1.25 ml) of Himalayan pink salt
- You can also use table salt, though Himalayan pink salt has more minerals
- The amount of salt added can be varied depending on personal taste preference, sweating, and/or activity levels
- 1 - 2 tablespoons (15 - 30 ml) of pure maple syrup, agave, honey, or molasses
- Tip: You may need to warm the water to dissolve the syrup. You can add ice to cool it down after if you prefer.
- Optional: A squeeze of lemon, a few slices of cucumber, some fresh mint or basil, and/or a couple pieces of frozen or fresh fruit can add variety and extra refreshment
- Cool Off whenever & however possible:
- Wear Summer Clothing
- Choose clothes that are:
- Lightweight
- Loose-fitting
- Light coloured
- Reschedule Sports/Activity
- Try to reschedule physical outdoor activities for cooler parts of the day (earlier in the morning and later in the evening)
- Rest More
- While we usually encourage activity and more standing than sitting, hot summer days are an exception
- Take frequent rests, even if you don't feel you need it, including:
- Leaning
- Sitting
- Laying down
- Seek Shade
- Shady areas can be up to 10 degrees cooler
- Shade can also be gentler on skin, eyes, and hair
- Find Cool Waters
- Lakeside and riverside areas can be 5-10 degrees cooler than elsewhere, especially compared to the concrete jungle of Toronto
- Swimming, wading, or soaking feet in cool waters can lower body temperature and often keep it lowered from some time afterward
- If you don't like freshwater sources, try a pool or cool/cold bath or shower
- Community pools and splash pads can be found here:
- Interchange Wet Cloths
- Use a cold, wet, folded cloth or towel on your neck, back, and/or stomach
- Flip the cloth over after it gets warm on one side, and switch it out for another cloth whenever it warms all the way through
- The cloth absorbs excess heat passively and redirects it away from your body when you change cloths
- The used cloth cools as the new one warms, especially if you unfold it, hang it, and/or flap it in the air - giving you a perpetual source of cooling
- Interchange Ice in Dry Cloths
- Place ice or freezer-packs in a dry cloth or towel and place these on your neck, back, and/or stomach
- If the cloth soaks through from sweat, condensation, or melting, replace it with a new dry cloth or towel
- Do not use a wet cloth/towel, as this can cause frostbite
- If the ice melts too fast, place it in a bag and squeeze out as much air as possible before sealing it and wrapping it in a cloth or towel
- Check the skin under the cloth every 15-20 minutes. Frostbite is indicated with:
- Numbness
- Tingling
- Pain
- Patches of skin in shades of red, white, blue, gray, purple, or brown (this varies depending on original skin colour)
- Cold, hard, and/or waxy-looking skin
- Use One or Two Fan(s)
- A fan or two can help, but too many fans can have the opposite effect
- Turn off fans in rooms you are not using, otherwise the motors heat up and this can counteract the cooling effect
- Use Air Conditioning Consciously
- Turn off air conditioning when you are not at home (unless you have pets)
- Try turning your A/C up by 1/2 - 1 degree to acclimate to a warmer baseline. Over time, this can help higher temps feel less hot
- If you have more than one air conditioner or heat pump, close the doors of any rooms not being used, and turn on the A/C only in occupied rooms
- When possible, open windows at night instead of using A/C (if needed, a white noise machine/app, fan, or earplugs can help drown out the sounds of the city)
- Drop In to a Cooling Site
- It's easier on the body and mind to temporarily return the body's core temperature to normal, rather than staying consistently above normal
- Search Cool Spaces Near You for local cooling sites near your home, workplace, or commute route, and work them into your routine
- Other sites may include your local private gym, shop(s), ice rink, sports centre, and/or police station
- Never leave children or pets in cars on warm or sunny days
- Check In On Family, Friends, & Neighbours
- Certain groups of people are more susceptible to dehydration and/or heat stroke, including:
- Infants
- Seniors
- Persons who work outdoors
- Persons with disabilities (especially physical disabilities)
- People with chronic health concerns, even if currently well-managed, including but not limited to:
- Diabetes
- Thyroid imbalances
- Poor circulation
- Obesity
- Mental health challenges
- Persons whose immune systems are compromised, including but not limited to:
- Organ transplant recipients
- Persons with HIV or AIDS
- People with tuberculosis
- Persons who currently have, or recently had, pneumonia
- Know the Signs of Dehydration:
- Thirst
- Less-frequent urination
- Dry skin
- Fatigue
- Light-headedness
- Dizziness
- Confusion
- Dry mouth and mucous membranes
- Increased heart rate and breathing
- In children, additional symptoms may include:
- Dry mouth and tongue
- No tears when crying
- No wet diapers for several hours
- Sunken abdomen, eyes, or cheeks
- Listlessness
- Irritability
- Skin that does not flatten when pinched and released
- Know the Signs of Heat Stroke:
- Headache
- Dizziness
- Sluggishness or fatigue
- Disorientation, agitation, or confusion
- Hot, dry skin that is flushed but not sweaty
- A high body temperature
- Rapid heartbeat
- Hallucinations
- Loss of consciousness
- Seizure