Why is it important to be aware about heat-related illnesses?

Heat-related illnesses can have a mild to severe impact on anyone, and you may need to seek medical attention. Some heat-related illnesses, such as heatstroke, can be life-threatening.

In Australia, heat has killed more people than all other extreme weather events. Heatwaves are times of extreme heat. A heatwave is when the minimum and maximum temperatures are hotter than usual for 3 or more consecutive days.

If temperatures continue to rise as predicted, heatwaves will become:

• more frequent
• hotter
• last longer

It's important to know how to prepare for high temperatures and provide first aid for heat-related illness.

Who is most at risk from hot weather?

Most people find extremely hot weather and heatwaves uncomfortable. Some people have a higher risk than others of becoming ill. These include:

• adults aged over 65 years, babies and young children under 15 years old
• people with long-term health conditions, for example heart or lung disease or diabetes
• people living with overweight or obesity
• people taking certain medicines
• people who are socially isolated
• people who work outdoors or in hot and poorly ventilated areas
• people who are not accustomed to the heat, such as overseas visitors

How can I stay well during hot weather?

There are things you can do to help stay well in hot weather.

Drink plenty of water

The best way to avoid heat-related illness is to prevent dehydration.

Drink water even if you don't feel thirsty. Carry a bottle of water with you if you go outside.

Keep your body cool

Keeping as cool as possible can also help you prevent heat-related illness. Some ways to do this include:

• staying out of the sun
• wearing light-coloured and loose-fitting clothes
• taking cool showers or baths
• applying sunscreen and wear a hat, if you must go outside
• planning your day around the heat — avoid being outdoors between 11am and 3pm
• avoiding physical activity

Keep your environment cool

You can keep your home or workplace as cool as possible by:

• using fans or air conditioning if possible
• shutting curtains and blinds during the day
• staying in the coolest room in the house
• using the stove and oven as little as possible

If your house is too warm or if you do not have air conditioning, you can go to a cool place such as a:

• library
• shopping centre
• cinema
• swimming pool

Take care of others

Consider your loved ones during hot weather.

If you have older friends, neighbours or relatives, you can

• visit or call at least once a day
• check they have water in the fridge and encourage them to keep hydrated
• help them get to a location with air conditioning if needed

It's also important to:

• never leave babies, children or animals alone in a car, even if the air conditioner is on
• ensure animals have water and plenty of shade if they are outside
• remind children to drink water

You can read more about protecting babies and kids from the heat and the sun.

Plan ahead

It's a good idea to plan for hot weather, and what to do if you are affected. Be sure to check the weather forecast.

Ask your doctor if you have any health conditions that mean you are at greater risk of heat-related illness. They can give you advice on how to manage your health condition in the heat.

Keep your food safe

Practice food safety in hot weather to avoid spoilage. Make sure food that needs refrigeration is properly stored.

How can I stay safe in the sun?

If you need to go outside in the sun, it's important to protect your and your children's skin. Skin cancer is one of the most common cancer types in Australia. Avoiding sunburn can reduce your chance of getting skin cancer.

You can read more about sunburn and sun protection.

You should also check the UV index. When it is 3 or above, a UV Alert is issued by the Bureau of Meteorology. During this time, you should use sun protection.

The UV index is reported on:

• the Bureau of Meteorology website
• the weather page of all Australian daily newspapers
• some radio and mobile weather forecasts

You can also check the UV Alert for cities and towns across Australia with the SunSmart widget or free SunSmart app. Select your location and find out if sun protection is required.

What should I do after a heatwave?

When the heat has passed:

• continue to drink plenty of water
• open windows and doors to let your house cool down
• go to your doctor if you feel unwell
• check on loved ones

You might also like to think about how well you coped and if you would do anything differently next time. This may include making changes to your home to make it more comfortable during extreme heat periods.

What heat-related illnesses should I look out for?

Heat rash

This is an itchy, painful rash commonly called 'prickly heat'. It is caused by excessive sweating during hot, humid weather, and particularly affects young children.

Dehydration

Dehydration occurs when your body doesn't have enough water and other fluids to carry out its normal functions.

Symptoms of dehydration include:

• feeling thirsty
• dry lips and mouth
• dizziness
• tiredness

The colour of your urine can help you know if you are drinking enough water to prevent being dehydrated. Use this urine colour chart to check how hydrated you are.

If you are dehydrated, avoid drinks that can make dehydration worse, including:

• alcoholic drinks
• caffeinated drinks
• sugary drinks

Drink oral rehydration solution to replace fluids and body salts.

Heat cramps

Heat cramps usually affect people who sweat a lot during strenuous activity, causing the body to lose salt and water. This can lead to heat cramps, which are muscle pains or spasms.

Heat cramps can also be an early symptom of heat exhaustion.

If you experience heat cramps:

• stop doing physical activity
• lie on your back in a cool place
• drink water or an oral rehydration solution
• have a cool shower or bath
• massage your limbs to ease the spasms and apply cool packs
• avoid strenuous activity for a few hours after the cramps have subsided

If heat cramps continue for more than one hour, seek medical attention.

Heat exhaustion

Heat exhaustion is the body's reaction to losing excessive amounts of water and salt contained in sweat.

Symptoms of heat exhaustion include:

• normal or elevated body temperature
• thirst
• muscle weakness or cramps
• anxiety
• headache, dizziness or fainting

If you have symptoms of heat exhaustion, move to a cooler place and lie down on your back. Drink an oral rehydration solution.

Heat exhaustion can develop into heatstroke.

Heatstroke

Heatstroke is the most serious heat-related illness and is a life-threatening emergency. Immediate first aid aimed at lowering the body temperature as quickly as possible is very important.

Symptoms of heat stroke include:

• a sudden rise in body temperature (above 39°C)
• red, hot skin
• sweaty or dry skin
• intense thirst
• rapid pulse and rapid and shallow breathing
• nausea or vomiting
• changed behaviour, confusion, poor coordination or slurred speech
• loss of consciousness, seizures or coma

While you are waiting for help, there are things you can do.

• Move the person to a cool, shaded area and keep them as still as possible.
• Remove excess clothing.
• Give them small sips of water, if they are conscious and able to drink.
• Place cool packs under their armpits, on the groin or on the back of their neck to reduce body heat.
• Do not give them aspirin or paracetamol — they won't help and may be harmful.

You can try to bring their temperature down in many ways. You can:

• gently spray them with cool water from a spray bottle or garden hose
• soak their clothes with cool water
• sponge their body with cool water

Where can I get help?

If you are unwell, contact your doctor or go to the nearest hospital emergency department.

You can also try to cool yourself down. You can do this by:

• placing icepacks under your armpits, on your groin or on the back of your neck
• take a cool shower
• spray yourself with cool water from a spray bottle

You can also call healthdirect on 1800 022 222 to talk to a registered nurse 24 hours a day, 7 days a week (known as NURSE-ON-CALL in Victoria).

FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.

Resources and support

Contact your local council or your state or territory health authority for information for your area:

• Australian Capital Territory: 13 22 81
• New South Wales: (02) 9391 9000
• Northern Territory: (08) 8999 5511
• Queensland: 13 HEALTH (13 43 25 84)
• South Australia: (08) 8226 6000
• Tasmania: 1800 671 738
• Victoria: 1300 650 172
• Western Australia: (08) 9222 4222

You can also find resources on the South Australia Health website. This includes fact sheets for staying healthy in the heat. These fact sheets include advice for pregnant women, babies and older people, as well as fact sheets in multiple languages.

Learn how to protect your health from the effects of climate change.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.