Illustration of children playing on a beach. When in the midst of a cold Canadian winter, it can be difficult to remember how hot our summers can be. The following suggestions will help you keep your cool during a summer heat wave.

During hot spells:

Slow down. Your body can't do its best in high temperatures.
Get out of the heat and into a cooler environment as soon as your body warns you that it's getting too hot.
Drink plenty of water to keep your body from drying out.
Maintain salt levels in your body. If you're on a salt-free diet, check with your doctor.
Avoid high-protein foods. They increase your body's water loss and heat production.
Dress appropriately in light-weight, light-coloured clothing.
Avoid getting sunburned. It restricts the body's cooling system.

In Case of:

Heat Cramps

Symptomized by muscle spasms, possible heavy sweating, extreme thirst, nausea, cold and clammy skin. Move victim to cool, shaded area to rest, and apply firm pressure to cramping muscles. Give victim two glasses of salty water at a 10 to 15 minute interval between each glass if cramps persist. (Mix 5 ml of salt to 1 litre of water).

Heat Exhaustion

Symptomized by sweating, weakness, cold and clammy skin, low blood pressure, disorientation and possible vomiting. Move victim to cool area to rest, provide salty water, and cover person if shivering. Victim should rest in bed until recovered. Seek medical help.

Heat Stroke

Symptomized by weakness, headache, hot and dry skin, dilated pupils, offensive body odour, sharply rising temperature, pulse bounding and full, elevated blood pressure, delirium or coma common. Skin may be flushed at first, later ashen or purplish. Take victim to hospital immediately. If awaiting medical evacuation, move victim to cool, shaded area and sponge body with cool water, letting the water evaporate to reduce body temperature.