Tips to stay cool in extreme heat

Credit to Author: Cheryl Song| Date: Wed, 26 Jul 2023 20:02:54 +0000

Summer is a great time to enjoy outdoor activities, but make sure to take measures to protect your family from the rising heat.

Excessive exposure to heat and solar UV radiation can cause sunburn, heat stress, skin cancer, and other health conditions.  Poor air quality, often present during heat wave, can severely affect those with respiratory ailments. Here are some tips on how to keep your family safe and cope with the summer heat.

• Sign up for weather alerts and find out where local cooling and misting stations are located. These public cooling places are usually located at local parks, community centres, or other civic facilities.

• Stay hydrated by drinking water regularly and avoid caffeinated, sugary, energy or sport drinks. Remember to drink water before feeling thirty because feeling of thirst is already signs of dehydration. Adding lemon or cucumber slices or herbs to water can add some refreshing flavours, without adding extra calories.

• Eat a balanced meal and opt for small light meal instead of heavy one.  Prepare meals that require minimal cooking to reduce the heat generated from cooking. Choose food with high water content such as vegetable and fruits.

• Keep cool with homemade healthy cold treats, such as frozen fruits as snacks, smoothies, or sorbet.

• Strategically position and plant trees and bushes in the garden to create shades and reduce heat.

• Consider installing energy efficient blinds, sun-blocking awnings, or shaded films for windows. Adding fans, heat pumps, or air conditioner units can help tremendously.

• Limit the use of incandescent lights or the clothes dryer to save energy and reduce heat.

• Choose clothes for your children that are light coloured, loose fitting, breathable, and with UV protection.

• Wear UV blocking sunglasses to protect the eyes from the sun’s harmful rays, brimmed hats to protect the face and neck, and sunscreen to protect the skin.

• Limit the amount of time children spend outdoors in the heat; stay in shaded area as much as possible. Avoid mid-day peak heat hours when planning outdoor activities for families.

• Visit local water spray park, pools, and beach, and have fun engaging in water sports such as swimming, boating, or fishing. Be sure to follow local rules and safe practices for all activities on the water.

• Always take your child out of the parked car, even if it is just few minutes. Parked cars can become extremely hot in just a short amount of time.

• Pay attention to those who are susceptible to heat related illnesses, such as seniors, children, or those with pre-existing medical conditions. Check in with neighbours and friends who live alone or with limited mobility, and see how you can lend a helping hand.

• Know the signs and symptoms and the first aid steps to treat heat-related illness. While some of these can be mild, seek medical attention immediately if the conditions are life threatening.

Take heat preventative measures and make lasting memories while staying cool and healthy this summer.

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