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Extreme heat can affect our daily activities, as well as being a serious risk to health and wellbeing.

What can happen in a heatwave?

Think about what you would do if extreme heat:

  • Affected your health or the health of someone you know.
  • Caused loss of electricity.
  • Disrupted public transport.
  • Closed schools or workplaces.

Everyone can be affected by heat in different ways, but there are some people in the community more susceptible to prolonged extreme heat.  

For older adults, extreme heat can be a serious issue because of the health and mobility status.

There are a number of simple things you can do to prevent the hot weather becoming a serious problem for you or family members, friends or neighbours.

Tips for coping with the heat

During summer we can feel the effects of extreme heat while at home, working, driving or any other activity that exposes us to the heat. Here are some valuable tips to help:

Keep out of the heat

  • Plan your day in a way that allows you to stay out of the heat during the hottest part of the day.
  • Ahead of the hotter weather, buy a few extra items to make sure you have enough food at home to last over the hot period. Think about paying bills on the internet or over the phone.
  • If you cannot avoid strenuous activity like sport, DIY or gardening, keep it for the cooler parts of the day such as early morning.
  • If you must go out, try to stay in the shade, wear a hat, light-coloured, loose-fitting clothing, preferably made out of natural fibres. Wear sunglasses and apply sunscreen and take plenty of water with you.
  • Ensure your pets or companion animals have water and plenty of shade when they are outside.
  • Try not to drive during the hottest part of the day.  

Stay cool

  • Look at things you can do to make your home cooler. If possible, install or upgrade insulation in your roof, install awnings, shade cloth or external blinds on the sides of the house facing the sun. for advice talk to a registered building practitioner or visit http://www.yourhome.gov.au/ (external website).
  • If you can stay inside, in the coolest rooms of the house.
  • Reduce heat from sunlight coming through the windows using external shades or light-coloured curtains. If needed, ask for help from a neighbor or family member to draw the blinds/curtains.
  • Use an air conditioner, evaporative cooler or fan to keep cool; having a bowl of ice or cool water in front of the fan can also assist in cooling the air.
  • If you have an air conditioner have it serviced before summer.
  • Remember, sometimes the electricity fails during heatwaves, so you'll need an alternative way to cool your home.
  • Ensure there is sufficient air circulation, either from an air conditioner or by leaving a secured window or door open.
  • Take cool showers and splash yourself several times a day with cold water, particularly your face and the back of your neck. A loose cotton damp cloth (such as a face washer) or scarf on the back of the neck can also help you to stay cool.
  • Go to an air-conditioned building in your local area to cool off, a shopping centre, community centre, library or swimming pool.

Drink fluids regularly

  • Drink regularly, even if you do not feel thirsty. Water is the best option.
  • Avoid alcohol, tea, coffee and sugary or fizzy drinks, these can make dehydration worse.
  • Eat little and often rather than large meals. Try to eat more cold food, particularly salads and fruit which contain water.  

Get help

Heat exhaustion

Heat exhaustion happens when someone becomes dehydrated due to loss of water from exercising or working in poorly ventilated conditions

Signs and symptoms  
  • Muscle cramps, especially in the calves and toes
  • Exhaustion and general weakness
  • Nausea and/or vomiting
  • Dizzy spells
  • Pale, cool, clammy skin at first, becoming flushed and red later
  • A rapid weak pulse and rapid noisy breathing.
What to do
  • Help the person to lie down at total rest in a cool area
  • Loosen any tight clothing
  • If fully alert and conscious, give them frequent small drinks of water or ice chips to suck
  • If muscle cramps occur, gently stretch the affected muscles to ease pain
  • Check vital signs at regular intervals
  • If unconscious or not fully conscious, place in the recovery position
  • If the person is unable to drink, vomiting or unconscious call 000 for an ambulance (or 112 if in a remote area and no service on mobile)
  • Prepare to give CPR (if trained) if it becomes necessary.

Heat stroke

Heat stroke is more serious and means that the body cannot cool down by sweating. The body temperature rises and organ damage can occur.

Signs and symptoms  

  • No longer sweating
  • Red, hot and dry skin
  • A body temperature over 40 degrees Celsius
  • A rapid and strong pulse
  • Irrational or aggressive behavior
  • Losing consciousness

What to do

  • Call 000 for an ambulance (or 112 if in a remote area and no service on mobile)
  • Cool the person using wet towels or a wet sheet with a fan directed across the surface
  • If ice packs are available, wrap them in towels and place them in the arm pits or groin
  • If shivering occurs, stop active cooling
  • Check vital signs at regular intervals
  • If unconscious or not fully conscious, place in the recovery position
  • Prepare to give CPR (if trained) if it becomes necessary.

Watch out for others

Some people are more susceptible to heat stress than others including:

  • Frail, older adults, because of their health and mobility status
  • Babies and young children, because of their inability to easily regulate their body temperature
  • People with serious mental illness, because of their coping capacity
  • People with chronic medical conditions (e.g. heart or breathing problems), because of their physical condition or medications they use
  • People who misuse drugs, (illicit or prescription) or alcohol, because of their coping capacity
  • People who are homeless, because of their exposure to heat and their coping capacity
  • Manual workers, outdoor workers or sportspeople, because of their exposure to heat

In addition, people who may require assistance include:

  • Older adults living at home by themselves
  • Single parents with young children
  • Large families
  • People recently arrived to the area, or in the country

More information

Information from the Red Cross was used to develop this guide. Visit www.redcross.org.au/rediplan for more information on preparing yourself and your household for emergencies.

You can email [email protected] or call the Red Cross in your state for an 'Emergency REDiPlan Household preparedness for seniors' booklet.

For health related information, talk to your local doctor or check (or have a friend or family member check) the health department website in your state or territory.  

If someone is seriously injured or in need of urgent medical help, or your life or property is being threatened, call 000 immediately.