Enjoy this summer to the fullest, always protecting your health.

Summer is here!! Some of us love getting out and enjoying the sun and doing countless outdoor activities. It's certainly necessary and healthy to enjoy this time of year, but to avoid unpleasant moments, we must take precautions and follow some recommendations.

Drink plenty of cool liquids, especially water.

Drink "before you feel thirsty" - By the time you feel thirst, you have already lost about 2% of your body water, and dehydration has occurred.  

Tips for reminding yourself to drink water:

 Leave a colourful glass by the sink and drink from it after every hand washing. 

 Bring with you a travel mug, an insulated tumbler.

Water versus juice or sports drinks - Water is the best hydrating liquid. 

Considering the large quantities of juice or sports drinks that need to be consumed to stay properly hydrated in the heat, consumption of these liquids could be dangerous for diabetics. 

Flavouring water with natural fruit juice may make it more appealing. 

Caffeinated beverages - Caffeine is a diuretic that increases urination. Therefore, people may continue to drink caffeinated beverages during extreme heat, but should not increase consumption during this time.

Fruits and vegetables - Fruits and vegetables have high water content and are a great snack to increase daily water consumption.

Wear loose-fitting, light-coloured clothing made of breathable fabric.

Clothing - Clothing thickness and the amount of skin covered will affect the efficiency of heat transfer and the evaporation of sweat from the skin.  Insulation, permeability, and breathability are characteristics important to consider when determining the most appropriate clothes to wear during extreme heat. 

Shade yourself by wearing a wide-brimmed, breathable hat or using an umbrella.

Direct sun exposure will increase the radiant load and total heat exposure. This is why shaded areas are cooler and wearing a wide-brimmed, breathable hat or using an umbrella in the sun is recommended.

Sunburn - UV exposure could result in sunburn. Sunburned skin loses its sweating efficiency, which impairs the ability of the body to regulate its temperature. 

Sun safety - sunscreen and insect repellents can be safely used together, and that they should apply the sunscreen first, then the insect repellent.

Extreme heat, known as a "heat wave," can cause several problems, including death.  

We are talking about temperatures above 32°C [90°F]. 

However, Heat is made up of four main physical and environmental factors that contribute to the body's heat load: humidity, radiant load, temperature, and wind speed.

Health effects	Description
Heat stroke	The most serious type of heat. Signs of heat stroke may include a core body temperature of more than 40°C/104°F, complete or partial loss of consciousness and/or reduced mental ability.
Heat exhaustion	Caused by excessive loss of water and salt. Symptoms may include heavy sweating, weakness, dizziness, nausea, headache, diarrhea and muscle cramps.
Heat fainting (parade syncope)	Caused by the loss of body fluids through sweating and by lowered blood pressure due to pooling of blood in the legs. Symptoms include temporary dizziness and fainting resulting from an insufficient flow of blood to the brain while a person is standing.
Heat cramps	Caused by a salt imbalance resulting from a failure to replace salt lost through excessive sweating. Symptoms are sharp muscle pains.
Heat rash (miliaria rubra)	A result of inflammation of clogged sweat glands, accompanied by tiny red spots on the skin, which may give a prickling sensation.
Heat edema	Heat-induced swelling frequently noticeable in the ankles, feet and hands, and most often seen in people who are not regularly exposed to heat.

First aid advice 

When symptoms of heat exhaustion are seen, the most effective treatment is to move the person to a cool place. 

The message should focus on a cool place rather than an air-conditioned place (e.g. shopping mall, public building). This will °C/9°F cooler than the surrounding area.

 

Heat stroke is a medical emergency! Call 911 or your local emergency number immediately 

While waiting for help - cool the person right away by:

• moving them to a cool place, if you can;

• applying cold water to large areas of the skin or clothing; and

• fanning the person as much as possible.

This article has been written by Monica Cornejo with the following reference:

https://www.canada.ca/en/health-canada/services/environmental-workplace-health/reports-publications/climate-change-health/communicating-health-risks-extreme-heat-events-toolkit-public-health-emergency-management-officials-health-canada-2011.html