How to cope and stay safe in extreme heat

During extreme heat it is easy to become dehydrated or for your body to overheat. Heat can cause serious and potentially fatal health problems such as heat exhaustion and heatstroke, trigger sudden events like heart attack or stroke, or worsen existing conditions such as kidney or lung disease.

Who is most at risk#

Extreme heat can affect anybody, but some people are more vulnerable, including:

• People over the age of 65
• Babies and young children
• Pregnant women
• People with acute or chronic health problems
• People who are socially isolated

Keep cool#

• Use air conditioning if available. You can reduce the cost by running a fan at the same time and setting the thermostat to 26 to 27°C. Electric fans help cool the body when the indoor temperature is below about 39 to 40°C.
• Keep your skin wet using a spray bottle or damp sponge.
• Soak a towel in cool tap water and wrap it loosely around your head, or wrap ice cubes in a damp towel and drape it around your neck.
• Take cool showers or foot baths.
• Wear light, loose-fitting clothing.
• Use blinds or curtains to block direct sun, and open windows and doors if it is hotter indoors than outdoors.
• Consider spending time in a cool public building, such as a shopping centre or library.

Stay hydrated#

On days of extreme heat, keep drinking water before you feel thirsty, especially if you are outdoors or being physically active. Whenever you leave home, take a water bottle with you.

If your doctor has asked you to limit your fluid intake, ask them how much water you should drink during hot weather.

Watch for signs of dehydration, such as feeling thirsty or lightheaded, a dry mouth, tiredness, dark-coloured or strong-smelling urine, or passing less urine than usual.

Plan ahead#

• During extreme heat, cancel or reschedule non-essential outings, and plan essential activities for the coolest part of the day.
• If you have to go outside, take water, seek shade, and wear a hat and sunscreen.
• Stock up on food, water and medicines so you do not have to go out in the heat. Make sure food and medicines are stored at appropriate temperatures.
• See your doctor to check whether any changes are needed to your medicines during extreme heat.
• Check that your fan or air conditioner works well, and have the air conditioner serviced if necessary.
• Prepare for possible power failures by keeping a torch, a battery-operated radio, a charged mobile phone or battery back-up, food that does not need refrigeration, your medications, and plenty of drinking water. Keep a cool-box available for ice or cool packs to store medication.
• Look at ways to make your home cooler, such as reflective coatings, insulation, glazing, external awnings, shade cloths or external blinds, and planting trees for shade.

Check in with others#

Let family, friends and neighbours know you are OK, and check in with anyone at increased risk who may need support during extreme heat. A quick call can make a big difference.

Older people and extreme heat#

People over 65 are more vulnerable to heat-related health problems because their bodies are less able to adjust to changes in temperature. They are also more likely to have underlying medical conditions and to take medication that can interfere with the body’s ability to regulate temperature.

Older people with medical conditions should review their care plan with their doctor to make sure conditions are well controlled before the weather gets hot. Ask your doctor whether you are at increased risk in hot weather. They may advise that you adjust your fluid intake, or avoid or adjust the dose of certain medications during periods of extreme heat.

Children and extreme heat#

Babies and young children need special care during hot weather because they are less able to cope with changes in temperature.

• Offer extra breast- or bottle-feeds to babies, and encourage older children to drink regularly.
• Dress babies and children in light, loose-fitting clothing.
• Keep babies in prams cool by covering the pram with a moist muslin or cotton cloth, ideally with a battery-operated clip-on fan. Keep the covering wet with a spray bottle.
• Never leave babies or young children in cars.

Working or exercising in the heat#

Working and exercising in the heat increases the risk of heat-related health problems. For people outdoors during hot weather:

• Where possible, cancel outdoor work or heavy exercise, or reschedule for a cooler day.
• Plan essential activities for the coolest part of the day.
• Take rest breaks more often and for longer where possible.
• Provide shade and natural air movement where possible. Outdoor misting fans, if available, can reduce air temperature and help cool the body.

To stay hydrated when exercising, generally drink at least half a litre of fluid in the two hours before you start, and aim to drink about 200 ml every 20 minutes or so during exercise.

How you can help others#

For relatives and friends more at risk of heat-related health problems, you can help by:

• Checking in with them regularly to see how they are coping, especially if they live alone. Call at least once on any extreme heat day, and ask them to call you with any concerns.
• Encouraging them to keep cool and stay hydrated.
• Offering to do shopping or other errands so they can avoid the heat, if it is safe for you to do so.
• Taking them somewhere cool for the day, such as a shopping centre, cinema or library, or having them stay overnight if they cannot stay cool at home.
• Seeking medical care immediately if they show any signs of heat-related health problems.

Managing events or workplaces#

If you are organising a large event or sports activity, or managing workers in a hot environment:

• Develop and follow a heatwave plan.
• If drinks are confiscated from people at the entrance to large events for security reasons, make sure there is always plenty of free, easily accessible water.
• Know the signs and symptoms of heatstroke and other heat-related health problems.

Keep up to date with weather forecasts and warnings, and follow official heat-health advice for your area.

Key points#

• During extreme heat, cancel or reschedule non-essential outings.
• Plan essential activities for the coolest part of the day.
• Ask your doctor whether you are at increased risk of heat-related health problems in hot weather.
• Working and exercising in the heat increases the risk of heat-related health problems.
• Prevent heat-related illness by keeping cool and staying hydrated.

Where to get help#