8 ways to help your body cope in hot weather
As the heat wave continues to grip Ontario, Quebec, and major cities in the U.S., medical experts are warning people to take precautions to stay safe in the scorching weather. Meteorologists have reported extreme heat and humidity in much of eastern Canada, with Environment Canada breaking its heat record for June in Toronto on Sunday. The temperature is expected to soar to 36 C at Pearson International Airport, and hot and humid conditions are forecasted to persist until Wednesday.
The recent heatwave in British Columbia in the summer of 2021 resulted in 619 deaths, according to a B.C. coroner’s report. Many of the individuals who succumbed to the extreme heat had underlying health conditions such as schizophrenia, depression, substance use disorders, diabetes, heart disease, and respiratory issues. Dr. Edward Xie, an emergency physician at Toronto’s University Health Network, emphasized the importance of maintaining indoor temperatures below 26 C to reduce the risk of heat-related deaths, as demonstrated by the B.C. heat event.
Heat-related symptoms to watch out for include warm skin, flushed appearance, increased heart rate, rapid breathing, and thirst, indicating heat exhaustion. The body typically functions optimally at a temperature of around 37 C. During hot weather, blood vessels dilate to facilitate heat dissipation through the skin. Dizziness, headaches, and other symptoms of heat exhaustion require immediate cooling within 30 minutes to prevent further complications.
To prevent overheating, experts recommend staying indoors in air-conditioned spaces, wearing light-colored clothing, using hats for sun protection, and scheduling outdoor activities during cooler morning or evening hours. If overheating occurs, utilizing cool towels, staying hydrated, and taking cool showers can help lower body temperature and alleviate discomfort.
Sweating is a crucial mechanism for regulating body temperature, but high humidity levels can impede sweat evaporation, making it harder to cool down. Infants, pregnant individuals, and older adults may have reduced sweat production capacity. Certain medical conditions and medications can also affect the body’s ability to sweat efficiently, leading to dehydration during heat waves. Heat stroke, characterized by a core body temperature exceeding 40.6 C, poses a serious health risk and requires immediate medical attention to prevent organ damage and death.
Monitoring personal well-being, including heart rate, sweat production, and hydration status, is essential during extreme heat conditions. Being proactive in recognizing heat-related symptoms and taking preventive measures can help individuals stay safe and healthy during heatwaves.
