How to stay safe on very hot days

Australian summers are known for being sunny and hot, and you might not want it any other way.

But when temperatures start to soar, there can be serious health risks for even the healthiest adults.

Learn how to stay safe in extreme heat.

Hot days and nights are the norm for Aussies in many parts of the country. From chugging ice-cold water, heading to the beach to take a cooling dip and chilling under our ceiling fans, you’re probably used to warm weather and know how to cope.

But when high temperatures peak over 3 days or more, with little to no change at night, you may find yourself struggling in what the Bureau of Meteorology (BOM) calls a heatwave.¹

Heatwaves aren’t only about how high the temperature can get, but also how long that high continues.

Prolonged high temperatures above the norm for that location raise the risk of many health issues and can cause hospitalisations and even death. Data from Monash University estimated around 1,000 deaths from 2016-2019 were due to heatwaves.²

Health problems³ caused by heatwaves happen when our bodies can’t cool down or when we become dehydrated due to excessive sweating.

More minor issues include heat rash or muscle cramps, which while uncomfortable aren’t life threatening.

More serious health risks include heat exhaustion or heat stroke. These conditions can cause heart failure and stroke and make chronic health problems such as kidney and lung disease worse.

In Australia, heat kills more people than any other natural disaster. So, during heatwaves it’s essential to look after our health, as well as checking in on family, friends and even pets.

Extreme heat can stop your body from cooling properly.

Signs of heat exhaustion:

• Heavy sweating
• Dizziness or headache
• Nausea or muscle cramps
• Cool, clammy skin

Move to a cool place and drink water. Get medical advice if symptoms don’t improve.

Signs of heat stroke³ (medical emergency)

• Very high body temperature
• Hot, dry skin or stopped sweating
• Confusion or collapse

Call 000 immediately and start cooling.

Anyone can be impacted during a heatwave, but some people are more at risk³ than others.

People who may be especially vulnerable to health problems during a heatwave include:

• Babies and young children
• People who are pregnant or breastfeeding
• People over the age of 65
• Those living alone or in isolated areas
• People living with an acute or chronic health condition.

Certain occupations pose more risk, such as jobs that involve working outside for prolonged periods.

Exercising outside during a heatwave can also increase your risk.

Lack of access to cool shelter also poses greater risk.

You can sweat more than usual on hot days so it’s important to drink plenty of water to avoid dehydration.

Don’t wait until you’re thirsty and always drink before and during any outdoor activity.

Staying inside on a hot day might protect you from the sun, but temperatures can still pose a risk.

Air conditioning and fans can help you stay cool. Using a spray bottle to spritz your skin with cool water can also help, as can wearing loose fitting clothes and keeping activity to a minimum.

Keep blinds and curtains closed to stop direct sunlight and only open windows if the outside air temperature is cooler than inside.

Public spaces such as shopping centres and libraries can provide great respite on hot days if your home doesn’t have air con.

If you usually work from home, consider working from your office if it’s going to be a very hot day to take advantage of the air con, or perhaps book a desk in a cool shared workspace.

If you are outside on hot days, take precautions.

• Always carry a refillable water bottle with you.
• Wear loose fitting clothes, sunglasses and a wide brimmed hat.
• Reapply sunscreen at least every 2 hours, but more often if you’re sweating heavily.
• Avoid any strenuous activity or exercise and try to avoid being outside at all between 11am-3pm.
• Rest in the shade when you can.
• Consider cancelling outdoor plans and rescheduling for a cooler day.

Sleeping during a heatwave can feel impossible but it’s important to get quality sleep at night to restore energy. Try:

• Having a cool shower and keeping hair wet before bed can help.
• Using a fan or air con if available and keep a water bottle by your bed to stay hydrated.
• Using cool packs on feet or neck.
• Only opening windows if the outside temperature drops.

If you have friends or family who might be vulnerable during hot weather, don’t forget to check in on them.

Older people or those living with acute or chronic ill health are at greater risk. Offer to take them to an air-conditioned public space or pop by and ensure they have access to cool water and shelter.

For babies and young children, keep them cool and out of direct heat and sunlight. Extra fluids and snacking on foods with high water content⁵ is also helpful for hydration.

Watermelon 91%

Cucumber 95%

Strawberries 91%

Zucchini 95%

Plain yoghurt 88%

Celery 95%

Don’t forget your furry friends.

Keep water bowls topped up, give them a cool, shaded spot inside to cool off and avoid walks in the hottest parts of the day. Remember, the ground is hot and can burn delicate paws.

Not sure? Try the ‘5 second test’, place your hand on the ground for five seconds. If it’s too hot for your hand, it’s too hot for your pooch!

Seek medical help and advice if you feel unwell during a heatwave.

In an emergency, call 000.