Check for heat rash and heatstroke – heat-related illnesses can happen quickly, from heat rash to life-threatening heatstroke. If you see any heat-related symptoms occurring in yourself or others – for example, rash, dizziness, nausea, fainting, cramping and confusion – seek assistance from a doctor or on-call nurse (1300 60 60 24) or if it seems life threatening, call Triple Zero (000).
Stay hydrated – make sure to drink plenty of water, even if you’re not thirsty and keep an eye out for signs of dehydration including feeling thirsty, lightheaded, having a dry mouth, tiredness, having dark coloured and strong-smelling urine or passing less urine than normal. It’s also important to ensure pets have access to water too.
Avoid alcoholic and sugary drinks – drinks such as alcohol, tea, coffee, energy drinks and soft drinks can make you more dehydrated. It’s best to just stick to water.
Stay home and make the most of it – the best advice is to stay put and take advantage of the resources you have at home, for example, air-conditioning and fans. It’s also recommended that you close curtains and blinds and only using the coolest rooms in your home.
Keep cool – there are many ways to keep cool, including using wet towels, putting your feet in cool water, or taking cool (not cold) showers. You can also wear light and loose clothing and keep your skin wet with a spray bottle or damp sponge.
Limit movement – try reducing the amount that you move and the level of energy you exert. We recommend leaving exercise (including walking dogs) to a later date and taking a rest day instead.
Prepare for a power outage – ensure you have some battery powered essentials (for example, radios, torches, and fans) and stock up on water, ice, and non-refrigerated foods.
Be sun smart – it’s best to avoid direct sun altogether, but if you need to go outside, make sure to wear protective clothing, accessories, and sunscreen.
Check in with others regularly – including those who might be at higher risk of heat illness. For example, babies and young children, people aged over 65 years, pregnant women, people experiencing insecure housing and anyone with a medical condition or disability.
No one gets left behind – never leave people or pets in parked vehicles because the temperature inside can double in minutes.
