Author: Anoma Katze
Heatwave wellness is often reduced to a few familiar instructions such as: drink more water, wear lighter clothing and avoid direct sun. These are useful yet they do not fully address what sustained heat does to the body, the home, the nervous system, sleep, hygiene appetite and daily functioning. During a heatwave, the body works harder to regulate temperature, maintain hydration and prevent overheating. This can make ordinary routines feel heavier than they usually would. A person may feel tired, irritable, foggy, restless, nauseated, sticky, overstimulated or unable to focus. These reactions are not signs of weakness or poor discipline. They are signs that the body is responding to environmental stress. A realistic approach to wellbeing during the summer begins with accepting that heat changes what is functional. The goal is not to maintain a perfect routine or perform an idealised version of seasonal health. The goal is to reduce strain on the body, keep the living space manageable, protect hygiene, support rest and recognise when heat-related symptoms need urgent attention. Health Canada advises people to stay hydrated before they feel thirsty, stay cool, avoid unnecessary heat exposure and monitor themselves carefully for symptoms of heat exhaustion or heat stroke during extreme heat events (Health Canada, 2024).
Additionally, heat can affect more than comfort. When temperatures rise, the body cools itself through sweating and changes in circulation. Humidity can interfere with this process because sweat does not evaporate as effectively from the skin which is one reason hot, humid days can feel more exhausting than the temperature alone suggests. The World Health Organization notes that heatwaves can create serious health risks and recommends keeping the body cool, keeping the home cool, avoiding the hottest parts of the day and spending time in cooler places when the home cannot be kept at a safe temperature (World Health Organization, 2024). This is important because many people continue to treat heat as a minor inconvenience until they begin to feel unwell. For example, they may push through errands, cleaning, cooking, exercise, social commitments or outdoor tasks as though the body should perform the same way it does in milder weather. This means that, during extreme heat, one’s expectations need to be adjusted. Doing less, slower movementsy, eating simpler food, showering in shorter ways and resting more often can be forms of practical self-care; not avoidance.
One of the most useful heatwave habits is preparing early before the home becomes hot and the body becomes tired. The morning time is often the best time to set up the day, especially if the home receives direct sunlight or does not have reliable air conditioning. This can be simply done by closing curtains or blinds before direct sun enters the room, filling water bottles, preparing low-effort food, placing a clean face cloth in the fridge, choosing loose clothing and moving essential items into the coolest room. Health Canada recommends blocking sunlight with curtains, blinds or awnings during the day, opening windows at night if it is cooler outside and choosing meals that do not require the oven (Health Canada, 2024). Early preparation is especially helpful for people who become overwhelmed once discomfort begins. Heat can make decisions feel harder and can increase sensory irritation, fatigue and impatience. A simple morning setup reduces the number of choices required later when the body may already be strained. Heatwave care is most effective when it is practical, repeatable and done before the situation becomes more difficult.
Furthermore, hydration is one of the most repeated pieces of heat advice because it remains one of the most important. Health Canada advises drinking water before feeling thirsty because thirst may not appear until dehydration has already started (Health Canada, 2024). The Centers for Disease Control and Prevention also recommends drinking plenty of fluids during extreme heat even when a person does not feel thirsty (Centers for Disease Control and Prevention, 2024). For many people, this means water needs to be visible, within reach and easy to use. For example, a large bottle beside the bed, a cup near the sink or a bottle in the main room can reduce the effort involved. Hydration can also come through food. For example, water-rich fruits and vegetables, cold soups, smoothies, yoghurt and other simple foods can be helpful when appetite is lower. Some people may benefit from electrolytes especially if they are sweating heavily, although anyone with kidney disease, heart conditions, blood pressure concerns or medication restrictions should follow medical guidance. The point is not to create a perfect summer meal plan but to make fluid and nourishment accessible when the body is tired.
Food options often becomes challenging during heatwaves because appetite may decrease and cooking can make the home warmer. Health Canada specifically recommends meals that do not need to be cooked in an oven during extreme heat (Health Canada, 2024). This makes no-cook or low-cook meals part of heatwave wellbeing. Practical options include sandwiches, wraps, hummus with pita or vegetables, yoghurt with fruit, cereal, cottage cheese, boiled eggs (prepared earlier), rotisserie chicken, tuna salad, cold pasta salad, smoothies, crackers with cheese, pre-cut vegetables, fruit and simple snack plates. People who feel nauseated, heavy or uninterested in food may find smaller portions easier than full meals. A heatwave meal does not need to be impressive. It needs to be safe, manageable and nourishing enough. For people who already struggle with fatigue, low energy, sensory issues or executive function, having a short list of reliable heatwave foods can prevent the day from becoming harder than necessary.
Hygiene can also become more difficult to upkeep during heatwaves because the body sweats more, clothing feels uncomfortable and showers can feel both necessary and exhausting. A full shower may not always be realistic, especially for people dealing with fatigue, disability, depression, chronic illness, sensory overload or limited energy. A “clean enough” method can be useful here. It is not about neglecting hygiene. It is about keeping the body comfortable and reducing skin irritation without turning care into a demanding routine. Washing the face, underarms, groin, feet and areas where sweat collects can make a meaningful difference. A cool rinse, damp cloth, basin wash or fragrance-free wipes can help when a full shower feels like too much. Changing underwear, socks and sleepwear can also improve comfort quickly. Skin folds, under-breast areas, inner thighs and feet may need extra attention because heat and sweat can contribute to chafing, odour, fungal irritation or rashes. The aim is to keep the body dry enough, clean enough and comfortable enough to function.
Cooling down does not need to be elaborate. Health Canada recommends cool showers or baths when the home is extremely hot, and the World Health Organization similarly suggests cool showers, baths, damp cloths or wetting the skin to help the body cool during heatwaves (Health Canada, 2024; World Health Organization, 2024). A short cooling rinse can reduce sweat discomfort, lower body strain and support regulation. For people who struggle with showering during fatigue or sensory overload, smaller actions can still help. Rinsing the wrists, washing the face, placing a damp cloth on the back of the neck, changing into dry clothing or sitting with the feet in cool water can provide relief. Heat can also intensify sensory discomfort. Fabric can feel rougher, sweat can feel distracting, scents can become stronger, light can feel harsher and noise can become more irritating. Loose clothing, soft fabrics, fragrance-free hygiene products, dimmer lighting, quieter rooms and hair pulled away from the neck can reduce the body’s overall stress load. During a heatwave, comfort is not a failure of discipline. It is an appropriate response to the environment.
In addition, resting during extreme heat is a protective behaviour. Health Canada advises people not to expect their usual performance in hot weather and to give the body time to recover after heat exposure (Health Canada, 2024). This is important because many people feel guilty when they need to slow down. They may compare their heatwave capacity to their normal capacity and assume they are being unproductive. A more accurate approach is to recognise that the conditions have changed. Pacing can include doing errands earlier in the morning, delaying non-urgent tasks, breaking chores into shorter steps, resting after showers, choosing seated tasks, avoiding unnecessary outdoor activity and rescheduling anything strenuous when possible. The CDC recommends scheduling outdoor activities carefully, pacing yourself, staying in air-conditioned indoor spaces when possible and taking cool showers or baths to cool down (Centers for Disease Control and Prevention, 2024). In this context, rest is not a luxury but a part of reducing risk.
Keeping the home cool is central to heatwave care although not everyone has air conditioning. For example, closing curtains during the day, limiting oven use, turning off unnecessary lights or electronics, opening windows at night when outdoor air is cooler and staying in the coolest room can all help. The World Health Organization recommends spending two to three hours a day in a cool place if the home cannot be kept cool enough (World Health Organization, 2024). Health Canada also suggests using cool public spaces such as libraries, grocery stores, shopping malls, swimming facilities or shaded areas when the home is extremely hot (Health Canada, 2024). Fans can support comfort, but they have limits. Health Canada notes that fans are ineffective at cooling the body when temperatures are over 35°C, while the World Health Organization warns that fans should only be used below very high temperature thresholds because they may not cool the body safely in extreme heat (Health Canada, 2024; World Health Organization, 2024). A fan may make a room feel more tolerable without meaningfully reducing heat strain. When indoor heat becomes intense, a cooler location may be necessary.
Heatwave care should not be treated as entirely individual. Some people are more vulnerable to heat-related illness, including older adults, infants, children, people with chronic health conditions, people with disabilities, people who live alone, people without reliable cooling, outdoor workers and those taking certain medications. The World Health Organization recommends regularly checking on vulnerable people, especially adults over 65 and people with heart, lung or kidney conditions, disabilities or social isolation (World Health Organization, 2024). The CDC also recommends checking on friends or neighbours and having someone do the same for you during extreme heat (Centers for Disease Control and Prevention, 2024). This can be simply done via a text message, phone call, shared reminder, offer to pick up groceries or check-in with someone who lives alone. It is also reasonable to ask someone to check on you if heat affects your health, mobility, vision, energy or mental clarity. Support does not need to be complicated in order to be meaningful. It needs to reduce isolation, catch warning signs earlier and make it easier for people to access cooler spaces, water, food or help when needed.
Lastly, a heatwave wellness routine should always include basic knowledge of warning signs. Health Canada lists symptoms of heat exhaustion such as: headache, nausea or vomiting, dizziness or fainting, rapid breathing and heartbeat, extreme thirst and decreased urination with unusually dark yellow urine (Health Canada, 2024). The NHS lists symptoms of heat exhaustion such as: tiredness, dizziness, headache, nausea, excessive sweating, cramps, high temperature, thirst and irritability (National Health Service, 2026). If these symptoms appear, the person should move to a cool place, drink fluids and cool the body. However, heat stroke is more serious and requires emergency help. Health Canada states that heat stroke is a medical emergency and advises calling 911 or the local emergency number if someone has a high body temperature and is unconscious, confused or has stopped sweating (Health Canada, 2024). The NHS also identifies heatstroke as an emergency and lists warning signs such as a very high temperature, hot skin without sweating, fast breathing, fast heartbeat, confusion, seizure or loss of consciousness (National Health Service, 2026). A practical heatwave reset can begin with moving to the coolest available room, drinking water, rinsing the wrists or face, changing into dry clothing, eating something small, closing curtains, resting and checking whether symptoms improve. If symptoms worsen, feel unusual or suggest heat exhaustion or heat stroke, seek medical guidance. During extreme heat, a good routine is one that keeps the body cooler, cleaner, hydrated, rested and safe. It may seem less productive than usual but it is an important adaptation.
References
Centers for Disease Control and Prevention. (2024). Protect yourself from the dangers of extreme heat. https://www.cdc.gov/climate-health/php/resources/protect-yourself-from-the-dangers-of-extreme-heat.html
Health Canada. (2024). Extreme heat events: How to protect yourself from the health effects of extreme heat. Government of Canada. https://www.canada.ca/en/health-canada/services/climate-change-health/extreme-heat/how-protect-yourself.html
National Health Service. (2026). Heat exhaustion and heatstroke. https://www.nhs.uk/conditions/heat-exhaustion-heatstroke/
World Health Organization. (2024). Heatwaves: How to stay cool. https://www.who.int/news-room/questions-and-answers/item/heatwaves-how-to-stay-cool
The Anomalous Press 