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Staying well during hot weather

Many Australians, including Canberrans, are affected by heat-related illness every year.

Some people have a higher risk than others of becoming ill from hot weather.

It is important to be aware and prepared for hot temperatures.

Heat-related illness can range from mild to severe and the response required includes:

  • For heat stroke: immediate medical emergency care
  • For heat exhaustion: immediate first-aid and if symptoms do not improve, seek medical advice
  • For heat cramps and heat rash: may be treated by the individual but if symptoms do not improve seek medical advice.

Signs and symptoms of heat-related illnesses

Heat-related illness is a serious medical condition. It can develop into heat stroke, a life-threatening condition requiring urgent medical attention, so it’s important to recognise the signs early.

Symptoms of heat-related illnesses can include:

  • headaches
  • dizziness
  • fainting
  • nausea and vomiting.

Symptoms of heat stroke can include:

  • excessive sweating
  • hot, dry skin and very high body temperature
  • rapid breathing
  • confusion and slurred speech
  • staggering and collapsing
  • fits or convulsions.

Heat stroke is extremely dangerous. If you think you or someone else are experiencing symptoms of heat stroke, or you are concerned, go to the nearest hospital emergency department or call triple zero (000) for an ambulance immediately.

Heat-related illnesses in babies and young children

Babies and young children are more sensitive to the effects of heat and can deteriorate quickly. Don’t hesitate to seek help early if your child is showing any signs of heat exhaustion or heat stroke.

Signs of heat-related illness can also include:

  • irritability
  • feeling very warm to touch
  • sunken eyes
  • restlessness
  • floppiness
  • a reduced number of wet nappies.

Tips to beat the heat

Follow the tips below to keep you cool and safe in hot weather.

  • Check the forecast and know when hot weather is coming.
  • Keep hydrated by drinking plenty of water (see hydration tips for children on HealthDirect’s website). Avoid alcohol and caffeine as they can make dehydration worse. Eat fresh and eat cold foods, like salads or fruit. Talk to your GP and check how the heat could impact your regular medications, diet and fluid intake.
  • Plan your day around the heat and avoid being outdoors between 11am and 3pm. If you have to go outside, wear light, loose fitting clothes, hat, sunglasses and use SPF 30+ (or higher) sunscreen. Seek shade or shelter as well.
  • Stay cool by taking a cool shower or bath or sit for a while with your feet in cool water. Stay indoors and use fans or air-conditioners. Close curtains and blinds to block out the sun inside your home. You can also seek out cool places with air-conditioning, like public libraries and shopping centres. At extremely high temperatures (around 39 degrees and above), fans can be less effective at keeping someone cool.
  • Rest if you feel tired and make sure you get enough sleep.
  • Check on relatives, neighbours and friends, and those who live alone or may be socially isolated.
  • Never leave kids or pets alone in a car. Being in a hot car or room, or in direct sun, for short periods of time can cause heat-related illness no matter how healthy you are.
  • Know who you will call for help by having a list of people and telephone numbers you can contact if you need help.

Find out more on staying well during hot weather on NSW Health's website.

Treatment for heat-related illness

Follow these steps to treat yourself if you are affected by heat-related illness:

  • drink water
  • go to a cooler environment
  • lie down
  • use cool wet towels around the neck and underarms
  • seek medical review if symptoms worsen or don’t improve or if you are concerned.

Getting help

If you or someone in your care becomes very unwell from heat-related illness:

  • call Healthdirect on 1800 022 222 (24 hours a day, 7 days a week).
  • contact your GP
  • visit an ACT Walk-in Centre for non-life-threatening injuries and illnesses

In an emergency, call triple zero (000) or visit the nearest hospital emergency department.