How to protect yourself from the health effects of extreme heat
Did you know that when the outside air temperature is 23ºC, the temperature inside a vehicle can reach over 50ºC?
Many places in Canada have a high number of extreme heat events or heat waves. Extreme heat can put your health at risk, causing illnesses like heat stroke and even death. It is important to take precautions to protect your health and the health of your family and loved ones.
What are the signs and symptoms of heat illness?
- Heat exhaustion can cause skin rash, muscle cramps, dizziness or fainting, nausea or vomiting, heavy sweating, headaches, extreme thirst, dark urine and decreased urination. If you experience any of these symptoms during extreme heat, immediately move to a cool place and drink water preferably.
- Heat Stroke is manifested by a high body temperature, confusion and lack of coordination, dizziness or fainting, no sweating, but very hot, red skin.Heat stroke is a medical emergency! Call 911 or your local emergency number immediately.
While extreme heat can put everyone at risk from heat illnesses, health risks are greatest for the elderly, infants and young children, people with chronic illnesses (like breathing problems, mental illness and heart problems), people who work or exercise in the heat, homeless people and people with low-incomes.
During extreme heat, the most important thing is to keep cool and hydrated. Remember that you should never leave people or pets inside a parked vehicle or in direct sunlight.
Stay hydrated
Drink plenty of liquids (especially water) before you feel thirsty to decrease your risk of dehydration (not having enough fluids in your body). You may be dehydrated even if you are not thirsty. Stay hydrated.
- If you eat less, you may need to drink more water.
- Drink water before, during and after physical activity.
- Remind yourself to drink water by leaving a glass by the sink.
- Eat more fruits and vegetables as they have a high water content.
- Flavouring water with natural fruit juice may make it more appealing.
For more tips, please visit Extreme heat events.
Health Canada, Ontario Region
Comment se protéger des effets de la chaleur extrême sur la santé
Saviez-vous que lorsque la température de l'air extérieur est de 23 °C, la température à l'intérieur d'un véhicule peut atteindre plus de 50 °C?
De nombreuses régions du Canada connaissent des périodes de chaleur accablante ou des canicules. La chaleur accablante peut causer des coups de chaleur et même entraîner la mort. Il est important de prendre des précautions pour protéger votre santé, ainsi que celle de votre famille et de votre entourage.
Quels sont les signes et les symptômes d’une maladie liée à la chaleur?
- L’épuisement par la chaleur peut causer des éruptions cutanées, des crampes musculaires, des étourdissements ou l’évanouissement, des nausées ou des vomissements, la transpiration abondante, des maux de tête, une soif extrême, une urine foncée et une diminution du débit urinaire. Si vous manifestez l’un de ces symptômes en période de chaleur accablante, dirigez-vous immédiatement vers un lieu frais et buvez de l’eau préférablement.
- Le coup de chaleur se manifeste par une température élevée du corps, la confusion et le manque de coordination, des étourdissement ou l’évanouissement, aucune transpiration, mais la peau rouge et très chaude.Le coup de chaleur est une urgence médicale! Composez immédiatement le 911 ou le numéro des services d’urgence locaux.
Bien que la chaleur accablante rende tout le monde vulnérable aux maladies liées à la chaleur, les risques pour la santé sont plus grands pour les personnes âgées, les nourrissons et les jeunes enfants, les personnes qui souffrent de maladies chroniques (comme les problèmes respiratoires, les maladies mentales et les problèmes cardiaques), les personnes qui travaillent ou qui font de l'exercice à la chaleur, les personnes sans-abri et les personnes à faible revenu.
En période de chaleur accablante, le plus important est de rester au frais et de s'hydrater. N’oubliez pas qu’il ne faut jamais laisser des personnes ou des animaux de compagnie dans un véhicule stationné ou à la lumière directe du soleil.
Restez bien hydraté
Buvez beaucoup de liquides frais (surtout de l'eau) avant d'avoir soif afin de diminuer votre risque de déshydratation (quantité insuffisante de liquides dans le corps). Vous pouvez être déshydraté même si vous n'avez pas soif. Hydratez-vous.
- Si vous mangez moins, vous devrez peut-être boire plus d'eau
- Buvez de l'eau avant, pendant et après toute activité physique
- Laissez un verre près de l'évier afin de vous faire penser à boire de l'eau
- Consommez plus de fruits et de légumes, car ils contiennent beaucoup d'eau
- Rendez l'eau plus attrayante en l'aromatisant à l'aide de jus de fruits naturels
Pour d’autres conseils, consultez la page Évènements de chaleur extrême.
Santé Canada, Région de l’Ontario
Dr. Christopher Calapai, D.O., a New York City Osteopathic Physician board certified in family and anti-aging medicine has shared seven medicine cabinet must-haves for the summer!
- Moisturizing Sunscreen – This goes without saying. A moisturizing sunscreen is an absolute must! Sunscreen acts as a basic sun protector, assists with premature aging, helps with evening skin tones, all while making sure you stay moisturized.
- Aloe Vera Gel - With the sun rays in full force, it can be difficult to protect your skin from the heat. Aloe Vera Gel has great preventative properties also working as a skin rejuvenation, healing and soothing product. Aloe Vera Gel is a summer essential tool in skin-health and can used to relieve burned skin, remove sunspots, and moisturize dry skin
- Calamine Lotion - The summer brings mosquitos along with other pestering insects, leaving you vulnerable to bug bites and itchy rashes. Calamine Lotion is an oldie but goodie. This soothing cream is great to calm any itching that you may endure.
- Neosporin – Most people are more active during the summer season, partaking in outdoor activities like hiking, camping and beaching. Neosporin helps in treating and preventing infection due to minor cuts, scrapes, and burns you may get from your summer lifestyle.
- Band-Aids – Besides the most common use of Band-Aids, such as treating minor cuts and scrapes, Band-Aids can also be a great summer hack and important to prevent blisters, friction and wounds from sandals and other exposed footwear.
- Benadryl – Summer allergies are no joke! Pollen and insects can do a lot harm. Benadryl treats sneezing, runny nose, watery eyes, hives, skin rash, itching, and other allergy symptoms that summer brings.
- Multivitamins – Some people may not know it, but summer is a great time to boost your body’s defense system. Multivitamins are important to provide the nutriment your body will crave in the summer.
I would love for you to consider including Dr. Calapai’s, medicine cabinet must-haves for the summer. Please let me know if you need any additional information or having any questions.
About the doctor:
Dr. Christopher Calapai, D.O. is an Osteopathic Physician board certified in family medicine, and anti-aging medicine. Proclaimed the "The Stem Cell Guru" by the New York Daily News, Dr. Calapai is a leader in the field of stem cell therapy in the U.S. His stem cell treatments have achieved remarkable results in clinical trials on patients with conditions as varied as Alzheimer's, arthritis, erectile dysfunction, frailty syndrome, heart, kidney and liver failure, lupus, MS and Parkinson's. He has worked with Mike Tyson, Mickey Rourke, Steven Seagal, and Gotham's, Donal Logue; and as a medical consultant for the New York Rangers. Connect with him via twitter @drcalapai or at www.drcal.net
Kurt Kazanowski MS, RN, CHE, author of A Son’s Journey: Taking Care of Mom and Dad, who is a senior care, homecare and hospice expert, offers these tips:
- Stay hydrated
Dehydration is one of the main causes of most health problems, not just heat related. To keep everything running efficiently in the body, and keep it cool, water is a must. Encourage them to continually drink water throughout the day even if they aren’t thirsty. Your body needs water way before it tells you through the sensation of thirst. Keep an eye on the consumption of caffeine and alcohol as their intake dries out the body.
- Notice the time of day
If you have an activity planned, especially one with heavy sun exposure, schedule it accordingly. The hottest times of the summer day are between 12pm and 4pm. Aim for morning or evening when thinking about having a family outing in the summer. Most importantly keep the time limited. There is only so long people of any age can benefit from being in direct sunlight.
- Dress appropriately and seek shade
Older individual’s skin is particularly sensitive. Encourage them to use sunscreen and bug sprays when necessary. Utilize shade during your summer fun when possible. They can also wear light breathable layers and sun hats to avoid sun exposure if shade is not an option.
- Watch the index
High heat coupled with high humidity impairs the bodies sweat glands. Therefore, it can’t cool itself properly. The heat index takes the moisture and heat measurements into account. It then reports the temperature ‘it feels like’ outside with multiple variables in mind. There are apps and various websites where you can check the heat index easily.
- Take it easy
Plan your activities with all family members and their needs in mind. Strenuous activities outdoors are overwhelming to many in the summer. Sometimes turning your activity plans into two-parts is the most successful. If you are inviting your older family members, consider their limitations. Maybe have one part of the family do the hike and meet your parents for lunch after with everyone. That way it is still a social activity but without the stress for them.
- Utilize AC
Air conditioning is a wonderful asset for people of every age, especially those in hot climates. If seniors do not have AC in their homes, they can take advantage of public places. Libraries, movie theatres, coffee shops and shopping centers all have AC. Taking a cool bath or shower is a good option as well. Other easy options involve cool cloths and ice packs. Make sure these are handy at their home for a quick grab when needed.
- Know the signs of heat illnesses
Keep an eye out for any signs that seem off or out of the ordinary. Sudden redness in the face, dizziness or nausea are red flags. Sit them down in a cool place with a glass of ice water and take a breath. Any chest pain, erratic breathing, rapid heartbeat or sudden headaches should all be taken seriously. Seek medical attention if it gets worse.
