Staying safe in the heat

This is information put together by the South Western Sydney Primary Health Network (SWSPHN) to help you prepare for and keep safe in the upcoming Summer, in which we are predicted to experience extreme conditions.

You can find these tips and more here

Be prepared

  • Find ways to make your home or building cooler like light-coloured window coverings, awnings and shade cloth
  • Have air conditioners serviced before the start of summer
  • Ensure you have enough food, medicine and other supplies to avoid going out or if electricity supply is interrupted
  • If you have a medical condition, ask your GP for advice on how to manage the heat
  • Make a list of family, friends and neighbours you might want to check in on and ensure you have their current contact details
  • Drink 2 to 3 litres of water a day at regular intervals, even if you do not feel thirsty. If you are on a limited fluid intake, check with your GP
  • Limit intake of alcohol, soft drinks, sports drinks, tea or coffee
  • Eat normally but try to eat cold foods, particularly salads and fruit. Avoid heavy protein foods which raise body heat and increase fluid loss

Keep out of the heat

  • If you can, avoid going out in the hottest part of the day (11am to 3pm). Avoid strenuous activities and gardening
  • Do not leave children, adults or animals in parked cars
  • If you do go out, wear lightweight, light-coloured, loose, porous clothes, a wide-brimmed hat and sunscreen
  • Regularly rest in the shade and drink plenty of water

Stay as cool as possible

  • Stay inside, in the coolest rooms in your home
  • Block out the sun during the day and keep windows closed while the room is cooler than it is outside
  • Use fans and air conditioners at home to keep cool, or spend time elsewhere in air-conditioning like a library, community centre, cinema or shopping centre
  • Take frequent cool showers or baths and splash yourself several times a day with cold water
  • Open windows after the sun/heat has gone down to allow for air circulation
  • Make sure to stay cool while you sleep. Just because the heat has gone down doesn’t mean it isn’t still hot

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