Staying cool: 7 simple tips for hot summer days

Warm weather is a great time to get outside and enjoy campus life. With rising temperatures, it’s also a good idea to take a few simple steps to stay comfortable and avoid heat-related issues. 

Everyday tips for students

1. Build good hydration habits 

Drink plenty of water, even if you’re not thirsty. Your body loses fluid through sweat as it works to stay cool. Staying hydrated helps regulate body temperature, support vital functions like your kidneys and muscles, and reduce the risk of dehydration. 

Generally speaking, in hot conditions the human body needs to replace approximately one cup (250 mL) of fluid every 20-30 minutes. 

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Tips: 

• Heading to class or commuting? Bring a reusable water bottle and sip throughout the day. 
• If you’re sweating a lot, especially during physical activity, replacing electrolytes can help maintain balance and prevent fatigue. 
• You can also boost hydration with foods like watermelon, cucumbers and oranges. Light snacks like fruit can help keep your energy up while adding to your fluid intake. 

2. Seek out cool spaces 

Air-conditioned spaces can offer a welcome break from the heat. Spend time on campus or visit community spaces like libraries, community centres or malls when you need to cool off. 

Spending time outside? 

• If you’re walking or taking transit, look for shaded routes and take short breaks indoors when you can. 
• If studying outdoors, choose shaded areas and take regular breaks to cool off. 

Learn more about local cooling spaces in your community: 

• London: https://london.ca/cooling-centres
• Middlesex County: https://library.middlesex.ca/locations
• St. Thomas and Woodstock: https://www.swpublichealth.ca/community-health/environmental-health/weather-alerts/extreme-heat/
• Haldimand and Norfolk Counties: https://geph.ca/public-health-topic/environmental-health-and-safety/extreme-weather-notifications/

3. Dress for the weather 

Choose lightweight, loose-fitting, breathable clothing. Light-coloured fabrics can help you stay cooler. A wide-brimmed hat and sunglasses offer added protection from direct sun. 

Don't forget to apply sunscreen generously. If you’re spending time outside, apply skin protection before heading out (the higher the SPF, the better) and reapply more every couple of hours, especially if you’re sweating or swimming. 

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4. Plan activities thoughtfully 

Try to schedule walks, workouts or outdoor activities during cooler parts of the day, whenever possible. Aim for early morning or evening when temperatures are lower. Keep water nearby and consider drinks with electrolytes after longer or more intense activity. 

5. Look out for each other 

Hot weather can affect people differently. Older adults, young children and those with certain health conditions may be more sensitive to heat. Take a moment to check in with friends, family or neighbours who may need extra support. 

Don’t forget your pets! Make sure animals always have access to fresh water and shade. Avoid walking them on hot pavement and never leave them in parked vehicles. 

6. Know the signs of heat-related illness

Be aware of symptoms like swelling, rash, cramps, dizziness, fainting or fatigue. Recognizing these warning signs early can help you cool down, recover more quickly and prevent more serious issues. 

Heat stress can affect anyone, anytime. 

• Our bodies naturally maintain a temperature between 36 and 38 C. Sweating cools us down, but in very hot conditions this may not be enough. 
• When a human body cannot adequately remove excess heat, the body's core temperature rises and the heart rate increases. This can lead to heat stress, heat exhaustion and heat stroke. 
• Factors affecting heat-related illness can include: direct sun exposure, high temperature, high humidity, limited air movement, physical exertion, pregnancy, medications, pre-existing health conditions, weight, age and health history. 
• The most effective way to reduce the risk of heat-related illness is through prevention. 

7. Stay informed

Keep an eye on local weather forecasts and public health updates for tips and guidance throughout the summer: 

• Middlesex-London Health Unit
• Southwestern Public Health
• Grand Erie Health Unit (formerly Haldimand-Norfolk Health Unit 
• Environment Canada 

By planning ahead and taking a few simple steps, you can stay comfortable, enjoy the season safely and remain ready for whatever summer brings your way! 

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