Tips to 'beat the heat'

Tips to 'beat the heat'

Heatwaves or long periods of extreme heat can have serious impacts on people's health.  Planning ahead and being prepared for extreme heat is important. 

These four simple tips on how to 'Beat the heat' this summer are a great place to start. These tips are available for download and in other languages at NSW Health's website.

  • Stay hydrated!
  • It’s important, particularly on hot days, to drink plenty of water – even if you don’t feel thirsty.
  • Adult men are recommended to have 2.6L of water per day, adult women are recommended to have 2.1L per day and children (depending on their age) are recommended to have between 1L to 2L per day.
  • Keep hydrated wherever you go by taking your own reusable bottle when you leave the house.
  • Avoid alcoholic, hot or sugary drinks including tea and coffee, as they can worsen dehydration.

Keep your body cool by:

  • drinking cold drinks
  • eating colder foods, like fruit and salad
  • wearing light coloured, loose fitting clothing
  • keeping out of the sun, and if you have to go outside, making sure you slip, slop, slap
  • taking cold showers or baths, and
  • minimising physical activity. 

Keep your home cool by:

  • using air conditioning
  • using your stove and oven as little as possible
  • leaving windows open at night to let cool air in
  • opening windows and using fans to move air through your house to keep cool cheaply when it’s not too hot 
  • on really hot days, closing your blinds and curtains to help keep the hot air out and let your air conditioner work more efficiently.

Children, the elderly and our pets often feel the heat more than others

If you have elderly friends, relatives or neighbours, you can:

  • check on them daily
  • make sure they have cold water
  • encourage them to stay hydrated
  • organise a day out to a cool place, such as the shopping centre or pool

With children, you can:

  • put wet towels or cool packs on their foreheads and arms
  • never leave babies or children alone in the car, even if the air conditioner is on. 

Looking after our pets:

  • Remember that summer isn't only hot for people, but also for our pets. Make sure you provide them with cold water and shade during the hot days. Walk dogs on the grass or wait until the day is cooler so the hot pavement doesn't burn their paws. If the pavement is hot for you, it’s hot for them.
  • Remember to provide your pet this summer with cold water to help them cool down on the hot days. If you take your dog outside, carry a bottle of cold water and small dish to fill up when they're thirsty.
  • If you take your pet out for a drive this summer, always be mindful of the temperature and never leave your pet in a hot car. Dogs can’t take off their coat to cool down and can die in as little as six minutes, even on mild days. Tinting, parking in the shade and leaving windows down does not assist in reducing the temperature, so the best idea is to take your pet outside with you!
  • You can follow #penrithpets on social mediat for more tips on how to help your pet during the heat.
  • Know who to call if you need help
  • Follow medical advice if you feel unwell
  • Monitor the weather forecast and plan your day around it
  • Get prepared for summer heat by downloading the Get Prepared app, which will allow you to create a list of key contacts, review risks where you live, and create an action plan and checklist for emergencies.
  • Know what to do in case of a bushfire. Information on bushfire preparedness is available from the  NSW Rural Fire Service.

Develop a checklist to help prepare your property and family for the summer season. Download Simple steps for a safe summer from Endeavour Energy.

You can download the Heat Smart Western Sydney resources for information on how to stay safe during extreme heat

For other tips go to NSW Health's Beat the Heat page. The website contains information on how hot weather influences your health, how you can prepare for and stay health in the heat, how you can recognise and treat heat-related ilnnes and how you can care for people that are at risk of heat-related illness.