How to stay safe in the heat

The Bureau of Meteorology is forecasting a long, hot summer ahead for most parts of Australia, with an increased number of heatwaves. But did you know that extreme heat events kill more Australians than all other natural hazards combined? Heat-related illness can affect anyone, with certain groups at even greater risk, such as babies and young children, pregnant women, people aged over 65 and those with chronic medical conditions.

Heat exhaustion can rapidly progress to heat stroke which is a medical emergency that can be fatal if not recognised and treated urgently. The early signs can be tricky to spot if you don’t know what to look for. As with most things, prevention is far better than cure and there is plenty you can do to keep yourself out of the danger zone. We’ve got you covered with tips on how to stay safe this summer including how to recognise and treat the signs of heat stress EARLY.

Top tips for reducing your risk in hot weather

• Stay hydrated! Drink water regularly, even if you’re not thirsty. Don’t replace water with alcoholic or sugary drinks and carry water with you when out and about.
• Use air-conditioning if you have it. Electric fans are the next best thing but don’t cool you down effectively once air temps hit 39+. Keep curtains and blinds closed. Once it cools down outside, open windows and doors to let the heat out and the cooler air in.
• Wear light, loose-fitting clothing.
• Avoid being outdoors in the hottest part of the day. If you have to be outdoors, stick to the shade and protect your skin from the sun with sunscreen, sunglasses and a wide-brimmed hat.
• Limit physical activity such as exercise or housework to the early morning when it’s cooler. Keep up to date with extreme weather alerts and if a heatwave is forecast, reconsider any planned activities that might be impacted.
• Keep your skin damp with cool water – spray bottles, damp cloths, even icepacks around your neck and shoulders. Take cool showers or baths or pop your bare feet into some cool water.
• If you can’t keep the house cool, look for public spaces that have air-con, like libraries or shopping centres.
• Check on family, friends or neighbours, especially the elderly or those with chronic medical conditions.

Heat exhaustion

This is the body’s response to losing water and salt due to sweating or excessive physical activity. It can quickly progress to heat stroke if not treated.

Signs to look for are:

• Pale skin
• Headache
• Nausea or vomiting
• Dizziness or fainting
• Weakness
• Irritability
• Thirst
• Heavy sweating
• Muscle cramps
• Reduced urine output

First aid needs to happen quickly:

• Get out of the heat into a cooler indoor area or the shade
• Loosen or remove clothing
• Cool down any way possible with cool damp cloths, a cool shower or bath, icepacks around the neck and shoulders
• Drink water

If none of these work or the symptoms are getting worse, you need urgent medical care.

Heat stroke

This is a life-threatening condition that can occur rapidly if heat exhaustion is not recognised and treated early enough. The body’s normal cooling mechanisms shut down and the internal body temperature rises to dangerous levels.

Signs to look for are:

• Confusion
• Slurred speech
• Agitation and altered mental state
• Loss of consciousness
• Profuse sweating or hot, DRY skin (lost the ability to sweat)
• Muscle twitching or seizures
• Rapid breathing
• Quick, bounding pulse
• Very high body temperature

You need to call 000 for an ambulance and start the first aid described above while you wait.

Tips for parents and carers of babies and young children

Babies and small children are more at risk from the heat. Here are some tips for keeping them safe in hot weather:

• Check on them regularly
• Keep them out of the heat and reduce activity levels.
• Babies under 6 months of age may need extra feeds. Breast-feeding mums need more water.
• Offer older babies and children more to drink – water is best.
• Dress them in loose light clothing and protect with sunscreen and hats.
• If you don’t have air-con, you can use damp cloths or lukewarm (not cold) baths to cool them down.
• Check sleep safety – no extra padding in cots etc that might impede air flow.
• Don’t leave them to sleep in prams and baby capsules when it’s hot, and never cover these with blankets or towels for shade.
• Never leave a child in the car unattended.
• Use a sunshade on car windows.

Signs of a heat-affected baby or child can be hard to spot. Look for:

• fewer wet nappies or darker urine
• dry skin and mouth
• nausea or headaches in older kids

 

Signs of more severe heat illness (needs urgent medical care) may include:

• looks unwell
• more irritable than usual
• limp or floppy body
• drowsy or confused
• refusing to drink or extremely thirsty
• sunken eyes, no tears.

Once the heat has passed

The effects of heat and disrupted sleep can last for several days once the heat has passed.  

It’s important to:

• Stay aware of how you are feeling and see your doctor if you feel unwell.
• Keep drinking plenty of water.
• Take the time to rest and recover.
• Check on family, friends and neighbours.

With a bit of planning and preparation now, you can reduce the risk of heat-related illness to yourself and those you care for this summer. Heat-related illness can affect anyone, but if you are in one of the higher risk groups, it’s a good idea to check in with your doctor now to ensure you have a plan in place.