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Playing outside when it’s hot has a lot of challenges.

Here are some tips to help you prepare for your next trip, or make the right decisions if you are surprised by the heat at a picnic.





What are the clues to watch for?

  • Harsh sun and no clouds;
  • Weak wind;
  • Very strong perspiration;
  • Clothes that remain wet;
  • Slight unusual tiredness during physical activities. For example: less breath than usual;
  • Temperature that exceeds 30 ° C without the humidex index.

How to prevent the effect of heat during outdoor activities?


  • Drink water regularly and in small doses;
  • Drink water before you are thirsty;
  • Avoid too sweet drinks such as “sports” drinks from supermarkets. If water is not enough, try our homemade hydrating juice recipe *;
  • Wear a hat and sunglasses;
  • Apply sunscreen 30 minutes before going outside, and reapply during the day;
  • Refresh often. For example: wet your hat or shirt while hiking;
  • Limit your exposure to heat. For example: change your location or route to stay in the shade;
  • Plan your trips outside during the morning or the evening. Avoid the “hot window” between noon and 4 pm.

What are the signs and symptoms to watch for?

  • Headache;
  • Unusual fatigue or exhaustion;
  • Generalized discomfort;
  • Skin, lips or dry mouth;
  • Strong thirst;
  • Uurine dark and scanty;
  • Consult the Government of Quebec’s Health Portal for more details; If you have questions about your health, call Info-Santé 811 or consult a health professional, such as a pharmacist.

What should I do if I suspect heat discomfort?

  • Do not take discomfort due to heat lightly. If in doubt, end your trip and move to a cool place away from the sun.
  • Continue to apply tips to prevent the effects of heat;
  • Call Info-Santé 811 or consult a health professional, such as a pharmacist;
  • In case of emergency, dial 9-1-1.


* Homemade hydrating juice recipe

In your outdoor water bottle, add:

  • ¾ water volume;
  • ¼ volume in fruit juice (orange, apples, etc.), ideally not from concentrate;
  • 1 small pinch of salt.

Here is a homemade hydrating juice, very effective, and much less sweet than commercial equivalents.