Protect yourself
- Avoid outings and activities during the warmest hours (generally from 10 a.m. to 4 p.m.)
- If you need to go out, stay in the shade (maybe bring an umbrella), wear light and loose clothing (cotton), sunscreen, sunglasses and a hat. Also bring lots of water.
- Shut blinds and curtains of south exposed windows.
- Keep windows shut as long as the outside temperature is hotter than the inside. Open the windows at night to encourage airflow.
- Stay inside the coolest rooms in your home.
- If you do not have an air conditioner where you live, go to the nearest air-conditioned place for at least two hours daily.
- Take cool showers or baths throughout the day or cool your body with a cold washcloth.
- Especially if you are taking medications or if you are feeling unwell.
- Make sure to consult with your doctor if you are on a Restricted Fluid Intake. He/She will need to adjust this amount during hot weather days.
- Drink a minimum equivalent of eight to 12 glasses/day of fluid.
- Fluids include: water, fruit juices, ice cream, Popsicles, sport's drinks, cold soup/broth, fruits and vegetables high in water content (e.g. melon, strawberries, peaches).
- Avoid or minimize alcohol.
- Avoid or minimize caffeinated drinks (e.g. coffee, tea, some carbonated drinks).
- Eat smaller meals.
- Ask for help from a family member, friend, or neighbour if the hot weather is making you feel uncomfortable.
- It's a good idea to keep in daily contact with your friends and family to let them know how you are feeling.
- Stay connected with other people who have a more difficult time coping with hot weather in your community and help them KEEP COOL.
