Heat and Cold Stress Course 2026
This course is for security guards and other workers in Canada who work outdoors or in very hot or cold places. It covers how heat and cold affect the body, the warning signs of heat illness and cold injury, first steps to take and how to prevent harm. It is background knowledge only and does not replace a first aid course or your employer's heat and cold plans.
Quick answer
This free course has about 25 minutes of lessons and a 25-question test. Score 80% or more to download a certificate of completion (private, not accredited). Checked against official sources on October 13, 2026.
What you will learn
- Explain heat stress, humidex and wind chill in plain terms
- Recognize the signs of heat exhaustion and heat stroke
- Take the right first steps for heat stroke and hypothermia
- Prevent heat stress with water, acclimatization and planning
- Recognize frostnip, frostbite and trench foot
- Dress in layers and plan warm-up breaks for cold work
Score 80% or more to download your certificate.
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Question 1 of 25
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Answer: A. About 37°C
CCOHS says the body normally keeps its core temperature near 37°C. A change of more than 1°C signals a problem.
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Question 2 of 25
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Answer: B. The total heat load on a worker from work, surroundings and clothing
CCOHS describes heat stress as the overall heat load from metabolic heat, environmental factors and clothing.
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Question 3 of 25
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Answer: D. How hot it feels when heat and humidity combine
Humidex estimates how hot people feel when warm temperatures and humidity combine, much like wind chill does for cold.
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Question 4 of 25
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Answer: B. Dangerous; heat stroke possible
CCOHS rates a humidex of 46 and over as dangerous, with heat stroke possible.
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Question 5 of 25
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Answer: A. To take every reasonable precaution to protect workers
Ontario's guidance says employers must take every reasonable precaution in the circumstances to protect workers, which may include protection from heat stress.
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Question 6 of 25
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Answer: C. Do a heat stress assessment and make an exposure control plan
Section 7.29 of BC's OHS Regulation requires a heat stress assessment and a heat stress exposure control plan.
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Question 7 of 25
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Answer: A. Heat cramps
CCOHS says heat cramps are caused by a salt imbalance from heavy sweating. Move to a cool area and drink fluids.
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Question 8 of 25
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Answer: B. Heavy sweating, pale moist skin, nausea and thirst
CCOHS lists heavy sweating, weakness, dizziness, nausea, headache, thirst and pale, cool, moist skin as signs of heat exhaustion.
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Question 9 of 25
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Answer: C. Call 911, then start cooling them right away
Confusion and odd behaviour in the heat point to heat stroke, a medical emergency. Call 911 and cool the person while you wait.
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Question 10 of 25
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Answer: B. Yes, sweating does not rule out heat stroke
CCOHS notes that exertional heat stroke, after hard work or exercise, often comes with sweating, so sweat does not rule it out.
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Question 11 of 25
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Answer: A. Head, neck, armpits and groin
CCOHS first aid for heat stroke includes cold, wet cloths or ice on the head, neck, armpits and groin, after calling 911.
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Question 12 of 25
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Answer: D. About 250 mL every 20 minutes
CCOHS suggests about one cup (250 mL) every 20 minutes, even without thirst, and no more than 1.5 litres an hour.
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Question 13 of 25
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Answer: A. The body adjusting to heat over several days
Acclimatization is the set of changes in the body after several days of heat exposure that help it cope with heat.
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Question 14 of 25
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Answer: D. No more than 20% of normal
CCOHS suggests no more than 20% exposure on day 1, adding no more than 20% on each extra day.
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Question 15 of 25
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Answer: C. 9 days or more
Ontario's heat stress guidance says workers returning after being ill or away for 9 or more days need to re-adjust to the heat gradually.
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Question 16 of 25
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Answer: D. In the cooler morning or evening
CCOHS and Ontario both advise moving strenuous work to cooler times of the day.
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Question 17 of 25
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Answer: D. Below 35°C
CCOHS says hypothermia happens when the core body temperature falls below 35°C.
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Question 18 of 25
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Answer: C. Warm their chest, armpits and groin with blankets
CCOHS says to handle the person gently, warm the upper body such as the chest, armpits and groin, not rub the skin and not rewarm too quickly with a hot bath.
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Question 19 of 25
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Answer: D. A warning that frostbite is beginning
CCOHS calls frostnip the mildest freezing injury and a warning that frostbite is beginning.
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Question 20 of 25
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Answer: C. Do not thaw them until refreezing is no longer a risk
CCOHS says do not thaw a frostbitten area if it may freeze again, do not rewarm it on site, and never rub it or apply snow.
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Question 21 of 25
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Answer: B. 15.5°C
CCOHS says trench foot can happen at temperatures as high as 15.5°C if the feet stay wet.
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Question 22 of 25
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Answer: D. It gets damp quickly and stops keeping you warm
CCOHS does not recommend cotton because it gets damp quickly. Wool and synthetic fibres keep their insulation when wet.
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Question 23 of 25
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Answer: B. Below -17°C
CCOHS recommends gloves for light work below 4°C and moderate work below -7°C, and mittens below -17°C.
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Question 24 of 25
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Answer: D. -7°C
Section 7.36 of BC's OHS Regulation requires a nearby heated shelter when the equivalent chill temperature is below -7°C.
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Question 25 of 25
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Answer: B. It gives a false feeling of warmth
CCOHS says alcohol creates a false sense of warmth and increases the risk of cold injury.
Keyboard: 1–4 to answer, Enter for the next question.
What to know before the test
- Heat stroke is a medical emergency. Body temperature is often above 40°C. Call 911 and start cooling the person.
- CCOHS suggests drinking about 250 mL of water every 20 minutes in the heat, even if you are not thirsty.
- Hypothermia begins when core body temperature falls below 35°C.
- BC requires heat and cold stress assessments and control plans where there is a risk (OHS Regulation ss. 7.29 and 7.34).
- Ontario's heat stress guidance says employers must take every reasonable precaution to protect workers, which may include protection from heat stress.
Frequently asked questions
What is the difference between heat exhaustion and heat stroke?
Heat exhaustion causes heavy sweating, weakness, nausea and pale, moist skin. Heat stroke is more serious: the person may be confused, collapse or have a seizure. Heat stroke is a medical emergency, so call 911.
How do I prevent frostbite on a winter patrol?
Dress in layers, cover your ears, wear mittens in deep cold, keep clothing dry and take warm-up breaks. Never ignore numbness, which is often the first sign.
Does this course count as first aid training?
No. It is background knowledge only. First aid for heat stroke and hypothermia is taught in a first aid course, and your province's OHS rules decide what first aid training your workplace needs.
Is there a temperature at which work must stop in Canada?
There is no single national cut-off. Each province and territory sets its own rules. For example, BC uses assessments and control plans, while Ontario points to the employer's duty to take every reasonable precaution.
Is the certificate accredited or officially recognised?
No. It is a private certificate of completion for knowledge only. It is not recognised, accredited or approved by any government, licensing body, regulator or educational institution, and it does not replace any licence, certification or training required by law.
Sources
- CCOHS: Hot environments - health effects and first aid
- CCOHS: Hot environments - control measures
- CCOHS: Humidex rating and work
- CCOHS: Cold environments - health effects and first aid
- CCOHS: Cold environments - control measures
- Government of Ontario: Managing heat stress at work
- WorkSafeBC: OHS Regulation Part 7 (Division 4, Thermal exposure)