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August 20, 2003
12:40 pm
Tips for avoiding heat-related illness
Waterloo Region – In an effort to meet the provincial objective of reducing energy consumption by keeping air conditioners off and with temperatures forecasted to rise to 30°C, it is important that the public be aware of steps to avoid suffering from heat-related illness.
People suffer heat-related illness when their bodies are unable to compensate and properly cool themselves. The body normally cools itself by sweating. But under some conditions, sweating isn’t enough. In such cases, a person’s body temperature rises quickly and can cause heat exhaustion or heat stroke.
- Drink more fluids (non-alcoholic), regardless of your activity level. Don’t wait until you’re thirsty to drink. (Warning: If your doctor generally limits the amount of fluid you drink or has you on water pills, ask him how much you should drink while the weather is hot.)
- Don’t drink liquids that contain caffeine, alcohol, or large amounts of sugar, as these actually cause you to lose more body fluid. Also, avoid very cold drinks, because they can cause stomach cramps.
- Stay indoors and, if at all possible, stay in a cool place. If your home is very warm, you may wish go to one of the cooling centres listed below–even a few hours spent in cooler surroundings can help your body stay cooler when you go back into the heat.
- Electric fans may provide comfort, but when the temperature is in the 30s, fans will not prevent heat-related illness. Taking a cool shower or bath, or moving to a cooler place is a much better way to cool off.
- Wear lightweight, light-colored, loose-fitting clothing.
- NEVER leave anyone in a closed, parked vehicle.
- Although any one at any time can suffer from heat-related illness, some people are at greater risk than others.
- Check regularly on: Infants and young children, People aged 65 or older and those who have a mental illness and those who are physically ill, especially with heart disease or high blood pressure. Visit, adults at risk at least twice a day and closely watch them for signs of heat exhaustion or heat stroke. Infants and young children, of course, need much more frequent watching.
If you must be out in the heat:
- Limit your outdoor activity to morning and evening hours.
- Cut down on exercise. If you must exercise, drink two to four glasses of cool, nonalcoholic fluids each hour. A sports beverage can replace the salt and minerals you lose in sweat. Warning: If you are on a low-salt diet, talk with your doctor before drinking a sports beverage. Remember the warning in the first “tip” (above), too.
- Try to rest often in shady areas.
- Protect yourself from the sun by wearing a wide-brimmed hat (also keeps you cooler) and sunglasses and by putting on sunscreen of SPF 15 or higher (the most effective products say “broad spectrum” or “UVA/UVB protection” on their labels).
Signs and symptoms of heat stroke and heat exhaustion.
- extremely high body temperature
- red, hot, dry skin
- rapid, strong pulse
- throbbing headaches
- dizziness
- nausea
- confusion
- fainting
If you see any of these signs, you should seek medical attention as soon as possible.
The following are a list of cooling centres and contact numbers that have been set up, call ahead for operating times:
| Waterloo |
| RIM Park (2100 University Ave. E.) | 884-5363 |
| Adult Recreation Complex (Corner of King & Allen Streets) | 579-1020 |
| Waterloo Memorial Recreation Complex (Father Bauer Drive) Swimming only | 886-1177 |
| Moses Springer – (Lincoln Road) Swimming only | 885-4530 |
| Kitchener |
| Kitchener Memorial Auditorium (400 East Avenue) | 741-2699 (8:30 – 4:30)
741-2664 (after hours) |
| Cambridge |
| W.G. Johnston Centre (31 Kribs St.) | 654-9001 |
| Galt Arena Gardens (98 Shade St.) | 740-4681 ext. 4522 |
For further information, please contact:
Curt Monk, Acting Manager of Health Protection (519) 883-2379
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