Summer is defintiely the time of year for outdoor fun and physical activities, but the heat and sun can take their toll if you don’t take precautions.
NSW Health is reminding the community to take steps to keep cool and hydrated and look out for others.
Plan ahead to beat the heat
Preparing early can help protect you and the people you care for from the impacts of heat. Some of the following preparations can be done before summer arrives. Others can be done in the days before forecasted hot weather arrives.
- Check that air-conditioners, fans, refrigerators, and freezers are working properly.
- Learn about safe food and medicine storage during hot weather, and especially during and after a power outage.
- Make sure you have the contact details for people who may be able to help if you are in need.
- Make a plan with family, friends and neighbours to keep in contact during hot weather.
- Make sure you have contact details for your general practitioner, pharmacist, or other source of good health advice such as healthdirect.
- Speak to your doctor if you have chronic health conditions or are on regular medications to discuss what to do during hot weather.
- Know where in your local area you may be able to go to get relief from the heat. Places that may be cooler than your home include:
- air-conditioned public buildings such as libraries and shopping centres
- parks with plenty of vegetation and shade.
Tips for keeping cool
- Use air-conditioning if available to maintain a comfortable temperature indoors. Use electric fans if air-conditioning is not available. At extremely high temperatures (around 39 degrees and above), fans can be less effective at keeping someone cool.
- Wear light, loose-fitting clothes.
- Avoid being outdoors in the hottest part of the day as much as possible. If you have to go outside, seek shade or shelter.
- Close curtains and blinds to block out the sun.
- Spend time in the coolest area of your home.
- Limit physical activity, for example household chores or exercise, to early in the morning when it is coolest.
- Use stoves and ovens as little as possible as these can heat up the home.
- Wet your skin with cool water using a spray bottle or a damp sponge or cloth.
- Place cool packs or crushed ice in a damp towel loosely over your neck and shoulders.
- Take cool showers or baths, or sit for a while with your feet in cool water.
- Seek out cool places or air conditioned public facilities in your local area, if you can safely travel without getting too hot.
- When it becomes cooler outside, open your windows and doors to allow warm air out and let the cool air in.
When outdoors, protect yourself from the sun by applying sunscreen and wearing sun-protective clothing, sunglasses and a wide brim hat.
Stay hydrated
HYDRATE, HYDRATE, HYDRATE
The importance of being hydrated during hot weather cannot be spelld out strongly enough
H*Y*D*R*A*T*E
- Drink plenty of water regularly even if you don’t feel thirsty: If your doctor has asked that you limit your fluid intake, ask how much water you should drink during hot weather.
- Do not replace your water intake with alcoholic or sugary drinks.
- Carry water with you if you will spend time outdoors.
If you, or someone you know, has signs or symptoms of heat-related illness, seek medical help.
You can check for heatwave warnings in your area at NSW Ambulance heatwave warnings.
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