Special to the Westcoaster.ca

TOFINO — The Vancouver Island Health Authority says residents can keep cool during the hottest days of summer by following a few simple tips.

• Drink plenty of fluids and don't wait until you are thirsty to drink. Try to avoid beverages that contain a large amount of sugar, caffeinated beverages like colas, coffee and tea, as well as alcoholic beverages, all of which contribute to loss of fluids. Talk to your doctor if you are on water pills or currently limiting your fluid intake.
• Keep your home cool. Close blinds and draw curtains to block the sun's heat.
• Stay indoors in air-conditioned facilities or keep cool with a fan. Remember to turn off electric fans when you leave a room.
• Cool down with water. Take a cool bath or shower. Sponge or spray cool water on your face, neck and arms. The water on the skin helps dissipate heat.
• Avoid strenuous activity between 10:00 am and 4:00 pm. Do not garden or exercise when the temperature is at its hottest. If you must work, drink two to four glasses of non-alcoholic fluids each hour and try to stay in shaded areas.
• Wear lightweight, light-coloured, loose-fitting clothing made of natural fibres such as cotton. Wear a brimmed hat, or use an umbrella for shade.
• Avoid sunburn. Seek shade to stay cool and use sunscreen as you can still burn in shade.
• Flex your leg muscles regularly and try to rest often in shady areas if standing around for long periods in hot weather.
• NEVER leave children alone in a parked car. Temperatures can rise to 51.7 C (125 F) within 20 minutes in an enclosed vehicle when the outside temperature is 33.9 C (93 F). Leaving the car windows slightly open or "cracked" will not keep the inside of the vehicle at a safe temperature.
• Check for signs of heat-related illness regularly in infants, older people, and those who are unable to leave their homes.
• Recognize the signs of heat stroke (also called sun stroke), a serious condition and one that requires immediate treatment. Heat stroke happens when the body is unable to regulate its temperature. Temperature rises rapidly, the sweating mechanism fails and the body is unable to cool down. The symptoms of heat stroke are hot, red, dry skin, rapid pulse, rapid, shallow breathing, headache, confusion, untypical behavior, possible loss of consciousness and extremely high core temperature of up to 41 degrees Celsius or (106 degrees Fahrenheit)