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:

  • 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. 
  • 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
  • Know what to do in case of a bushfire. Information on bushfire preparedness is available from the  NSW Rural Fire Service.

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.