How to stay safe in extreme heat: 7 essential tips for Australians

Tips for dealing with heatwave in Australia

Australia is famous for its sunny skies and warm summers, but none of us can deny that it’s getting warmer. Heatwaves are lasting longer, getting hotter, and are more intense. They’re also starting earlier.
All this warm weather means we need to be more careful about how we stay safe. Many Australians can be vulnerable to heat, including young children, older adults, and people with a health condition or disability.

Here are some practical tips for dealing with extreme heat to help you get through the spring and summer ahead.

1. Stay hydrated

We all know how important hydration is, but it’s doubly important during hot weather. When it’s hot, your body sweats to keep itself cool, but if you’re dehydrated, your body may not make enough sweat so your body temperature could rise.

Make sure you have a bottle of water close by, particularly if mobility is a concern. Remember that drinks high in sugar, caffeine or alcohol can dehydrate you faster, so try not to drink many of them. If your doctor normally limits your fluids, check with them about how much you should drink during hot weather.

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2. Stay in the shade

To stay safe in extreme heat, it’s important to avoid direct sun exposure. Time your outdoor activities for cooler parts of the day, such as the early morning or late evening.

If you go outside during the day, make sure you have transport to get where you need to go. Ensure your destination has shade and seating. Don’t forget a hat, sunscreen, and consider carrying an umbrella for portable shade.

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3. Keep your living spaces cool

If your living room faces north or west, consider setting up a cooler south or east-facing space for the hotter days. Use a fan or air conditioner if available.

Keep curtains closed during the day to block out heat. Consider using external shutters or reflective material on your windows. Open up your home during the cooler parts of the day to let fresh air in.

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4. Seek cool places

If you don’t have air conditioning, consider spending time in a community or shopping centre, the local library, or even a cinema. A friend or neighbour’s house with cooling can also be a safe haven.

Never spend extended time in a stationary car. Temperatures in parked vehicles can rise dangerously in minutes. Children, older adults, and pets should never be left in cars.

5. Wear the right clothes

Choose light-coloured, loose-fitting, lightweight clothing. Natural fabrics like cotton are ideal as they allow your skin to breathe and help evaporate sweat.

To cool down quickly, use an ice pack, damp towel with ice, soak your feet in cool water, or take a cool (not cold) shower.

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6. Stay informed

Make sure you know what the latest weather forecast is going to be so you can prepare and adapt your plans in case of hot weather. Some reliable sources include:

• The Bureau of Meteorology
• Heatwave service from the BOM
• UV Alert from the Cancer Council

7. Recognise heat-related illness and get help

Knowing the signs of heat exhaustion and heat stroke can be lifesaving. Watch for dizziness, excessive sweating, rapid pulse, nausea, or a high body temperature. Move to a cooler place, sip water, rest, and seek medical advice if symptoms persist.

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Need help this summer?

If you or a loved one are struggling at home this summer, Five Good Friends can help. We support Australians to live independently and safely in their own homes — even in extreme weather.👉 Contact us to find out how we can support you or someone you care about.