PREVENT THE EFFECTS OF HEAT ON OUTDOOR TRIPS
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?
- 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.