According to Environment Canada, a heatwave is currently affecting the Outaouais region. The Integrated Health and Social Services Center (CISSS) of the Outaouais would like to remind residents of the basic precautions to protect themselves from heat and sun UV rays.
Key tips to remember
- Stay hydrated
- Stay cool
- Protect yourself from UV rays
- Stay informed and care for vulnerable people
Extreme heat
Health effects
- Intense thirst
- Unusual fatigue
- Headaches
- Dizziness
- Swelling of hands, feet, and ankles; muscle cramps
- Heat stroke – a medical emergency, characterized by high body temperature, confusion, and fainting. It can occur suddenly and may be fatal if untreated.
Who is at risk?
- Elderly people
- Infants and young children
- People with chronic illnesses, especially heart, lung, or kidney disease, or certain mental health conditions
- People who need help drinking
- People working outdoors or exposed to other heat sources (e.g., cooks)
Hydration
- Drink plenty of water throughout the day, even if you’re not thirsty
- Breastfed babies: Offer the breast more often—this is normal during heat
- Formula-fed babies: Offer bottles more frequently
- Babies over 6 months: Offer small amounts of water between or after feedings
Staying cool
- Cool your skin with a damp towel several times a day
- Adults: Take a cool shower or bath at least once a day, more if needed
- Babies and children: Bathe in lukewarm water at least twice daily
- Spend at least 2 hours a day in air-conditioned or cooler places in your home
- Close curtains or blinds when the sun is shining; ventilate at night when it’s cooler
- Schedule outdoor activities or park visits during cooler parts of the day and reduce intensity if needed
- Warning: Never leave a child or baby alone in a car or poorly ventilated room, even for a few minutes
What to avoid
- Avoid alcoholic, sugary (juice, soda), and caffeinated drinks (tea, coffee)
- Avoid intense physical exertion
UV Rays
Health effects
- Repeated and excessive exposure to UV rays can damage the skin, harm the eyes, and increase the risk of skin cancer.
Who is at risk?
- Everyone is at risk from UV rays
- Especially children under 18 and individuals with lighter skin (less melanin) are more sensitive
Reducing exposure
- Stay in the shade as much as possible and wear lightweight clothing
- Avoid exposing children to the sun without protection between 11 a.m. and 3 p.m., as their skin is more sensitive
- For babies under 6 months: Do not apply sunscreen. Keep them shaded (e.g., under a parasol), have them wear a wide-brimmed hat and clothes that cover arms and legs
Protection
- Check the UV index before going out
- Wear sunglasses that protect from both UVA and UVB rays
- If you or children over 6 months must be in the sun, apply sunscreen (SPF 30 or higher) regularly
- Apply to uncovered areas 30 minutes before going outside, even if it’s cloudy
- Reapply every 2 hours and after swimming
- Use sunscreen approved by the Canadian Dermatology Association
What to avoid
- Avoid medications that increase skin sensitivity to UV rays if you need to be outside
Stay informed
- Check in with loved ones, especially those who are vulnerable or living alone
- Check with your municipality to learn about local measures during extreme heat, such as extended hours at public services (e.g., pools, splash pads, air-conditioned centers)
- If you feel unwell or have questions about your health, call Info-Santé at 811 or speak with a nurse or doctor
- In an emergency, call 911
For more information, visit the Government of Quebec website:
