Staying Cool in the Aussie Heat – A Few ‘Breezy’ Tips!

Heat kills more Australians than any natural disaster. With summer now in full swing, here are some easy tips on keeping cool, safe, and well.

© Danielle Robertson Consulting Pty Ltd t/as DR Care Solutions

Heat is a killer

Extreme heat accounted for 7,104 injury hospitalisations and 293 deaths in Australia in the decade 2012 to 2022.^[1] It kills Australians of all ages.

If you are over 65 years, you will be more susceptible to heat-related health problems because your body is less able to adjust to changes in temperature.

This may be exacerbated by an underlying medical condition and medications that interfere with your body’s ability to regulate temperature.

Tip 1: Check with your GP

• Check with your GP as to whether your health condition or medications make you more susceptible in extremely hot days. Your GP may advise you to adjust your fluid intake, take electrolytes, avoid certain medications or adjust the dosage during periods of extreme heat.

Tip 2: Keep cool

• Stay hydrated and drink water before you feel thirsty. If you do go out, take a water bottle with you.

• If you have air conditioning, use it. Reduce the cost of using it by putting on a fan at the same time, and increasing the thermostat temperature on your AC unit to 26 to 27˚C^[2].

• If the indoor temperature is below 39 to 40˚C^[2], electric fans can help cool the body.

• Be ready for power outages during periods of extreme heat and have your phone fully charged and a torch to hand.

• Achieve a cooler indoor temperature by closing your blinds, curtains, windows and doors from the early morning onwards. This traps the cool air in your home. Use door snakes to prevent the cool air escaping from your front and back doors. Conversely, open windows and doors if you know for certain that it’s hotter indoors than outdoors.

• Wear light and loose-fitting clothing that breathes. Choose 100% cotton or linen over synthetic fabrics.

• Spray yourself with water from time to time or drape a damp scarf or washer around your neck. Consider having cold showers throughout the day if the temperature seems unbearable.

Tip 3: Keep up your exercise and socialise in cool environs

• In keeping up your exercise and social engagements make sure you do so in air-conditioned spaces, and make the most of it by choosing to be there at the hottest time of the day.

• Do your “steps” by lapping up and down the local air-conditioned shopping centre or stroll around your local public art gallery.

• If the shopping centre offers a cinema consider watching a three-hour epic, such as Napoleon, showing at most Australian cinemas at the moment.

• Visit your public library to read a magazine or book, or pen a card to a friend. Take advantage of the free Wi-Fi on offer and watch a film on your device. Remember to pack your ear plugs!

• If you do go out to an air-conditioned venue in the heat of the day, treat yourself to an air-conditioned taxi ride to get there and back. Avoid jumping into a blazing hot car or walking up hills to catch public transport.

Tip 4: Check in with someone

• On those scorching days, ask someone – a neighbour, friend or family member - to check in with you or you give them a call to see how they are getting on.

Tip 5: Plan ahead

• Keep an eye on the weather forecast and cancel any events or non-essential appointments. You can put that haircut off for another day.

Tip 6: Watch out for the signs of dehydration and early signs of heat exhaustion

• If you’re feeling thirsty, lightheaded, nauseous, and lethargic, stop what you are doing, drink some water, and adopt all our tips on keeping cool. Lie down in a cool spot and rest.

Take care this summer and avail yourself of the information on how to combat the heat provided by your State or Territory health department^[3].

The information in this blog is not to be taken as medical advice. Please speak to your GP.

Need help caring for a loved one? Please feel free to call me, Danielle Robertson, at any time for an initial discussion on how to set up the right care, support and assistance at the right time and in the right place.

Resources

^[1] Australian Institute of Health & Welfare: Let's Talk About The Weather - Injuries Related to Extreme Weather
^[2] Better Health: How To Cope & Stay Safe In Extreme Heat - Older People & Extreme Heat
^[3] NSW Health: Beat The Heat; Queensland Government: Hot Weather Health & Safety; Victoria Department of Health: Extreme Heat & Heatwaves