Spinal Cord Injury Ontario

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Keeping Cool During the Hot Summer Days

refreshing glass of water with lemon and limeWe’re having a long hot summer here in Ontario! Here are some top tips for keeping cool and beating the heat:

Keeping Cool
Use cool water to:
Sponge or bathe
Soak hands, forearms, and/or feet
Spray skin while fanning
Wet a cloth to put on neck and/or armpits


  • Try to avoid the heat by staying out of the sun when it’s the hottest part of the day – this is usually between 11am and 3pm.
  • Wear loose, light-coloured clothing made from breathable fabric (e.g. cotton), and a hat and sunglasses if you go outdoors. Don’t forget your sunscreen!
  • Drink liquid (especially water) regularly, even when not thirsty
  • Eat fruits and vegetables which are high in water content
  • Fill a spray bottle with water and keep it in the refrigerator for a quick refreshing spray to your face after being outdoors.
  • Keep plastic bottles of water in the freezer; grab one when you’re ready to go outside. As the ice melts, you’ll have a supply of cold water with you.
  • Spend a few hours in a cool place. It could be a tree-shaded area, swimming facility or an air-conditioned spot like a shopping mall, grocery store or public library.
  • Eat Smaller Meals.The more you eat, the more heat your body creates. Eat small meals throughout the day to limit the metabolic process that creates heat within. Instead of hot foods, try lighter summer fare including frequent small meals or snacks containing cold fruit or low fat dairy products. As an added benefit, you won’t have to cook next to a hot stove.

Keeping the Home Cool and Food Safe

  • Close windows, blinds and curtains during the hottest part of the day
  • Open windows, blinds and curtains when temperature is cooler in the evening
  • Use electric fans, air conditioning, to cool or circulate air
  • If home gets too hot, go to public place to cool down (e.g. pool, shaded green space, library, shopping centre)
  • Do not use the oven. Instead use the stove top or microwave to heat food, or have meals that do not require heating
  • Ensure that food is properly stored as soon as eating has finished, and discard spoiled food. This is particularly important following a power outage.
  • Check the storage instructions on your medication to see if you need to move them to a cooler place.

We found this helpful information courtesy of and Web MD.

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