As the summer season rolls around, we look forward to barbecues, swimming pools and enjoying the shade with a refreshing cold drink. However, for many people who work outside during the summer, the reality is quite different. While Canada is known for its harsh winters, we also experience intense heat and humidity during the summer. It is essential to protect yourself from the sun and watch for symptoms of heat-related illnesses before they become a serious concern.
Plan ahead
Before heading out for the day, always check the local forecast for the temperature, heat index and UV index.
- Clothing: Wear light, breathable clothing when possible and wear a hat to avoid direct sun exposure.
- Sunscreen: Apply sunscreen to exposed areas and reapply every couple of hours throughout the day.
- Cover skin: Try to cover as much skin as possible to reduce the risk of sunburn.
- Schedule tasks: If possible, plan to do more strenuous tasks during the cooler parts of the day (morning or evening) when heat and humidity levels are lower.
- Stay nourished and hydrated: Make sure to bring plenty of water and cool fluids throughout the day to keep your body hydrated.
Heat acclimatization
Heat acclimatization refers to the gradual process of increasing your body's tolerance to working in hot conditions. Most outdoor heat-related fatalities occur during the first few days of exposure because the body hasn't had time to adjust. It is essential to build this tolerance gradually over a period of one to two weeks.
For the initial adjustment, gradually increase work intensity and duration over the first four days to build heat tolerance. Then, it takes about two weeks for the body to fully acclimatize. During this period, workers should see improved tolerance to heat exposure.
Important reminder: Pushing yourself too hard during this acclimatization phase can lead to heat exhaustion, which worsens your tolerance instead of helping it.
Hydration is key
Staying hydrated is one of the most critical actions you can take to prevent heat illnesses.
- Hydrate before, during and after work: Ensure you start the day hydrated and continue to drink water throughout the workday. Even if you're not thirsty.
- Frequent small sips: It is recommended to drink about 8 ounces (250 millilitres) every 15 to 20 minutes. Drinking smaller amounts of water regularly is more effective than consuming large amounts at once.
- Post-work hydration: After your shift, continue drinking fluids. It can take several hours for your body to replace the fluids lost throughout the workday.
Heat illness
Heat illness can develop rapidly, so it is crucial to recognize the symptoms early. The severity of heat illness ranges from mild to severe, with the potential for fatal outcomes if left untreated.
Heat rash / prickly heat
- Signs: Red clusters of pimples or small blisters on the skin.
- Treatment: Keep the area dry, apply powder (avoid ointments or creams).
Heat cramps
- Signs: Muscle cramps, pain or spasms in the abdomen, arms or legs.
- Treatment: Drink water or an electrolyte drink every 15 to 20 minutes, and have a snack. Seek medical assistance if cramps don’t subside after 1 hour or if the worker has a heart condition or low-sodium diet.
Heat syncope (fainting)
- Signs: Fainting, dizziness or light-headedness.
- Treatment: Sit or lie down in a cool area and drink water or electrolyte drink slowly.
Heat exhaustion
- Signs: Headache, nausea, dizziness, weakness, irritability, thirst, heavy sweating, elevated body temperature.
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Treatment:
- Move to a cooler area.
- Remove unnecessary clothing.
- Cool with cold compresses.
- Drink repeated sips of cool water.
- Seek medical care (clinic or ER) if symptoms persist.
Heat stroke (most severe)
- Signs: Confusion, slurred speech, loss of consciousness, hot/dry skin or profuse sweating, seizures, extremely high body temperature.
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Treatment:
- Call 911 immediately. (This is an emergency.)
- Move the worker to a cooler area.
- Remove outer clothing.
- Cool with cold compresses on the head, neck, armpits and groin.
- Use fans to circulate air.
- Stay with the worker until emergency services arrive.
Prevention and safety tips
- Listen to your body: Pay attention to any signs of heat illness and stop working if you start to feel unwell.
- Regular breaks: Take frequent rest breaks in cooler locations whenever possible.
- Notify someone: If you start to feel ill, alert your manager or co-worker, find a cool area and rehydrate. If symptoms don’t subside, seek medical help.
- Be proactive: Prevent heat illnesses before they happen by planning ahead, staying hydrated and following safety practices when working in hot conditions.
Heat illness is a serious concern for workers exposed to high temperatures and humidity. By planning ahead, acclimatizing to heat gradually, staying hydrated and recognizing symptoms early, workers can protect themselves from the dangers of extreme summer heat. Always prioritize safety and take action as soon as you notice any signs of heat illness.
References omitted but are available upon request by sending an email to the editor.
