It’s expected to be a scorching hot Weekend as a warm, humid mass of air sweeps itself all across Toronto and the GTA. While these sound like perfect conditions to play beach volleyball or hop in the pool for a nice swim, it’s important to be mindful that extreme Heat can be dangerous. Each year, thousands of Canadians are diagnosed with heat-related illnesses, many of which can be prevented. Today, we present 5 ways you could stay healthy and beat the heat.

Stay Hydrated

With temperatures expected to be in the high 30s with the humidity, it’s important to stay hydrated. Your body will use a lot of energy trying to Stay Cool which is why staying hydrated is imperative to preventing breathing issues, hypertension and kidney conditions associated with the heat. You will need more water and possibly more electrolytes to beat the heat than you would on a typical day, therefore make sure to drink plenty of fluids.

Eat Lighter Meals  

Studies have shown that your body temperature increases as it digests food, which is why you should stay on the lighter side this weekend. With heavier meals, your body temperature rises as a result of your digestive system which is why you should eat lean, smaller meals. A grilled chicken salad sounds perfect for a weekend filled with hot temperatures. While you may want to barbeque that 18oz steak this weekend, you should also consider healthier alternatives like vegetables.

Stay Cool

Another important rule to beating the heat is to stay cool. We did some digging and found that Health Canada recommends a home temperature range of 22-26 degrees Celsius. Keeping your home as cool as possible in hot temperatures will put you in a better mood and you will feel comfortable in your home. Health Canada also suggests to avoid using the oven, utilize your blinds to block the sun and try to stay in the coolest area of the house.

Wear the Right Gear

If you do intend on enjoying the sun, then it’s imperative that you wear the right gear. Heat Stroke is a serious condition which can be prevented with the proper clothing along with things like sunscreen. Be sure to wear sunglasses to protect your eyes and dress appropriately for the activity. If you’re going hiking this weekend, you may want to bring extra bug spray to keep the annoying critters away from your skin.

Do Your Research

While it may look beautiful outside, it’s important to do your research before heading outside, especially in extreme heat conditions. Make sure you’re aware of the humidity because this has a direct correlation to your breathing. Health Canada also recommends making note of the air quality index because air pollution is higher on extremely hot days as opposed to regular days. Pay attention to the weather at all times and be aware of the symptoms to look for when it comes to heat related illnesses. Doctors suggest being mindful that cramps, breathing issues, swelling of the hands and feet are all symptoms of heat-related illnesses, but with good care, these illnesses can be prevented.

If you’re looking for more heat-related tips or would like to improve function, please visit a HealthMax Physiotherapy Clinic near you or call 416-431-4000. Be sure to stay safe and healthy this weekend and enjoy the unofficial start to summer!

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