Ottawa is recognized as one of the coldest capital cities in the world. According to mortality statistics, approximately 80 people die annually due to excessive cold exposure. Vulnerable groups during Ottawa’s frigid, windy weather include the elderly, children, the homeless, and newcomers to Canada. Additionally, outdoor sports and activity enthusiasts are at risk without proper preparation. Here’s a guide from I Ottawa on what you can do to stay safe and healthy this winter.
Effective Tips to Avoid Frostbite: Warm, Layered Clothing
Several measures can help you prevent frostbite or illnesses:
- Wear a warm hat and gloves; a face mask can protect your chin, lips, and cheeks, which are highly sensitive to cold.
- Opt for waterproof winter boots with warm socks.
- Choose warm beverages like tea or coffee instead of alcohol. Alcohol increases the risk of hypothermia by driving blood flow to the extremities, creating a false sense of warmth while actually causing heat loss—a dangerous situation.
- Wear moisture-wicking inner layers close to the skin.
- Use an insulating middle layer to retain body heat.
- Finish with an outer layer that protects against wind.
Keep an eye out for signs of frostbite or hypothermia, and if symptoms occur, contact Ottawa paramedics immediately.
Warming Centres in Ottawa: Where to Seek Help
If you’re unsure where to find shelters, community organizations, or medical centres, dial 2-1-1. Many essential services are provided by the Community Navigation of Eastern Ontario.
For immediate shelter or assistance in escaping the cold, residents can call 3-1-1.
Top Tips for Staying Healthy
- Get Enough Sleep
Insufficient sleep can suppress your immune system, increasing your susceptibility to viruses. Winter in Ottawa can be mildly depressing, so don’t make it worse by skimping on rest. Aim for eight hours of sleep, or at least seven hours, for adults to feel healthy and energetic. - Practice Regular Handwashing
Make this a daily habit to minimize exposure to germs. - Eat Balanced Meals
Don’t skip meals, and reduce your sugar intake, as it can hinder immune cell function. - Exercise Regularly
Physical activity, even daily walks, improves blood circulation and strengthens immunity. - Recovering from Illness
- Drink chicken broth to prevent dehydration and boost your body with essential nutrients.
- Soothe a sore throat with saltwater gargles.
- Use a humidifier to ease breathing.
- If symptoms persist, consult a doctor.
To maintain mental health during the winter, Ottawa healthcare professional Vera Etches recommends frequent outdoor activities (in warm, layered clothing) and ensuring proper nutrition and rest.
Winter Activities in Ottawa
For recreation, Mohamed Sofa, Director of Youth Programs at United Way East Ontario, collaborates with community organizations to organize group activities like skating, active games, and other events to make winter in Canada more enjoyable. Participating in such activities promotes peace of mind and emotional balance.
No one enjoys being sick, feeling helpless, or drained. Follow the tips above to prevent illnesses, frostbite, or hypothermia during Ottawa’s cold winter months.
