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Guide to Coping in Extreme Heat
Depar tment of Health
Published by the Tasmanian Government
Department of Health
Published September 2019©Copyright State of Tasmania 2019
Based on an original document produced by the South Australian Department for Health and Ageing.
Guide to Coping in Extreme Heat 1
Why should I read this guide?Heat-related illness is a life threatening emergency. In the last 200 years, heat has caused more deaths in Australia than any other natural hazard. In Tasmania, we are used to coping with cool weather, but are less experienced coping with extreme heat. While long periods of extreme heat are uncommon in Tasmania, very hot days may arrive suddenly and unexpectedly, leaving us with little time to prepare, and little time for our bodies to adapt to the heat.
Some people may experience the effects of hot weather more than others, so it’s important to know what these effects are, who is at risk and how you can prepare for and cope during this time.
This guide provides:
• information on heat-related conditions and what to do if you or someone you care for has any of these symptoms
• emergency treatment to provide to a person affected by the heat
• practical tips on preparing for and coping during extreme heat
• helpful tips for recovering from the heat when it is over.
Staying healthy in the heatDuring extremely hot weather, it is easy to become dehydrated or for your body to overheat. If this happens, you may develop heat cramps, heat exhaustion or even heatstroke (also called sunstroke).
Heatstroke is a medical emergency that can result in permanent damage to your vital organs, or even death, if not treated immediately.
Guide to Coping in Extreme Heat2
Who is at risk during extreme heat?Everyone is potentially at risk during extremely hot weather, but some people have a higher risk of becoming ill than others.
Those at higher risk are:
• older people, particularly the frail or over 65
• babies and young children
• pregnant women
• those who live on their own or who don’t live close to other people
• people who work outdoors, or who are physically active (gardeners or manual workers)
• people with a serious chronic condition (heart, breathing problems, diabetes, serious mental illness, or those who are very overweight)
• people with dementia or Alzheimer’s disease
• people taking certain types of medications, including those that affect sweating and body temperature
• people who have difficulty keeping cool (for example, those with a physical disability)
• a person with a high temperature from an existing infection
• anyone confined to bed.
It is very important those at higher risk take extra care of themselves during hot weather.
It is also important that family, friends and neighbours of those at higher risk keep in regular contact to make sure they are coping.
Guide to Coping in Extreme Heat 3
Heat-related conditionsThe following table shows various stages of heat-related illness and what you can do to reduce the effects of heat.
DehydrationSymptoms What you should do
• Increased thirst• Lethargy and tiredness• Loss of appetite• Irritability• Fainting or dizziness• Dark coloured urine,
or urinating less often• Increase in body
temperature
• Cease activity immediately if feeling unwell and if outside, go to a cool, shaded place
• If indoors, seek a cool room with a fan or air-conditioner
• Drink plenty of fluids (avoid caffeine and alcohol)• Use a spray bottle of water on your face and body
to stay cool• If still feeling unwell, seek medical advice as
soon as possible
Heat crampsSymptoms What you should do
• Muscle spasms• Painful muscle cramps
in the limbs or abdomen
• Twitching• Moist cool skin
• Cease activity immediately and if outside, go to a cool, shaded place to lie down, with your legs supported and slightly elevated
• If indoors, seek a cool room with a fan or air-conditioner
• Drink plenty of fluids (avoid caffeine and alcohol)• Use a spray bottle of water or a wet towel on
your face and body to stay cool• Consider having a cool shower or bath• Stretch and massage limbs gently to ease muscle
spasms, or massage firmly if cramped• Do not return to strenuous activity for a few hours
after cramps subside• If still feeling unwell, seek medical advice
as soon as possible
Guide to Coping in Extreme Heat4
Heat exhaustionSymptoms What you should do
• Headaches• High temperature• Heavy sweating• Cold, clammy pale skin• Muscle weakness or
cramps• Fatigue, weakness
and restlessness• Nausea or vomiting• Weak, rapid pulse• Poor coordination• Fast, shallow breathing• Dizziness or fainting
• Consider seeking medical help immediately, especially for a younger or older person. Go to the nearest hospital or, if this is not possible, call 000 for an ambulance
• Cease activity immediately and, if outside, go to a cool, shaded place to lie down with your legs supported and slightly elevated
• If indoors, seek a cool room with a fan or air-conditioner
• Drink plenty of fluids in small sips (avoid caffeine and alcohol)
• Use a spray bottle of water or a wet towel on your face and body to stay cool
• Consider having a cool shower or bath• Put damp clothes or cool packs under the armpits,
in the groin, on the back of the neck and on the forehead to reduce body heat
• Stretch and massage limbs gently to ease muscle spasms, or massage firmly if cramped
• If still feeling unwell, especially if vomiting continues in a younger or older person, seek medical help immediately
• Go to the nearest hospital or, if this is not possible, call 000 for an ambulance
Guide to Coping in Extreme Heat 5
Heat strokeSymptoms What you should do
• Confusion, headaches, dizziness and nausea
• Skin flushed, hot and unusually dry (sweating has stopped)
• Intense thirst• Dry, swollen tongue• Sudden rise in body
temperature (40°C+)• Rapid pulse• Rapid shallow
breathing• Disorientation• Slurred speech• Aggressive or strange
behavior• Sleepiness• Convulsions• Seizures or coma• Unconsciousness
may develop rapidly
• Call 000 immediately for an ambulance and stay with the person
• Cease activity immediately and if outside, go to a cool, shaded place to lie down, with your legs supported and slightly elevated
• If indoors, seek a cool room with a fan or air-conditioner
• Keep still• Drink plenty of fluids in small sips if conscious
(avoid caffeine and alcohol)• Bring temperature down by any method possible
– for example, sponging with cool water, soaking clothes with cool water
• Put damp cloths or cool packs under the armpits, in the groin, on the back of the neck and on the forehead to reduce body heat
• Do not give aspirin or paracetamol
Guide to Coping in Extreme Heat6
Emergency treatment for a person affected by extreme heatHeatstroke can happen suddenly and can quickly lead to unconsciousness and death.
If you think someone has heatstroke, call 000 immediately for an ambulance.
While waiting for the ambulance to arrive:
• move the person to somewhere cooler if possible and keep them still
• bring temperature down by any method possible – for example, sponging with cool water, soaking clothes with cool water
• place damp cloths or cool packs under their armpits, in the groin, on the back of their neck and on their forehead to cool them down as quickly as possible
• use a fan if one is available, or hand-fan with a book, or something similar
• do not give aspirin or paracetamol to a person affected by heat.
Stay with them until the ambulance arrives. If unconscious – check airway for breathing and monitor pulse rate until the ambulance arrives.
Guide to Coping in Extreme Heat 7
Before it gets hot: Being prepared for extreme heatPlanning ahead and being prepared for extreme heat is important. You can do several things to get ready as the hot weather approaches.
The following checklist will help you get prepared for extreme heat.
GeneralHave you talked to your neighbour, a relative or a close friend about keeping in regular contact during extreme heat?
Are you regularly checking the weather forecast?
Do you have enough food, bottled water and other items you use regularly (such as medications, toothpaste or deodorant) to last up to a week?
Have you checked with your doctor about whether your medication may affect what you should do when it gets extremely hot?
Will your medication be affected by heat? If so, how will you store it differently?
Do you have a week’s supply of food for your pets?
Do you have an emergency kit, including a torch, batteries, candles, matches, manual can opener and battery-operated radio in case the power goes off?
Do you have a first-aid kit, including a thermometer and a list of important phone numbers?
Around the houseHave you checked your fridge and freezer are working?
Have you tested your fan or air-conditioner? Do you need to clean the vents or filters? Is the air-conditioner set to an appropriate temperature?
Can you erect shading over windows that get the most sunlight?
Do you know the coolest room in your house? It is likely to be an east or south facing room.
Can you safely ventilate your house?
Guide to Coping in Extreme Heat8
When it’s hot: Coping in extreme heatThe following checklist will help you to cope in extreme heat.
Once the weather is hot
Keep out of the heat as much as possible.
If you need to go outside, do so in the early morning or evening.
Regularly apply sunscreen if you are outside (minimum SPF30+).
Follow your doctor’s advice if you have any medical conditions.
Keep physical activities to a minimum and rest if you feel tired.
Avoid strenuous activity, such as gardening, home improvements or sport.
Check for news and information about the heat and follow any advice.
Never leave babies, children or pets alone in a car, even if the air-conditioner is on.
Staying coolDraw blinds and curtains to keep out the heat during the day.
If possible, use a fan or air-conditioner. If you are using a reverse cycle heat pump, make sure it is set to ‘cool’.
Splash cool water on your face and the back of your neck.
Take a cool shower or bath, or if this is not possible, use a wet flannel or towel to wipe yourself down.
Wear lightweight, light-coloured, loose-fitting cotton clothing.
If you have to go outside, wear sunscreen (minimum SPF30+), a wide-brimmed hat or take an umbrella with you for shade.
Guide to Coping in Extreme Heat 9
Drinking and eatingHave plenty of cold water and ice available.
Drink plenty of water. Continue to drink water, even if you don’t feel thirsty.
Avoid drinking alcohol, tea, coffee or other caffeinated beverages, as they can make dehydration worse.
Carry a bottle of cold water with you when away from your home.
Limit salty foods.
Try to eat the same amount as you normally would, even if you don’t feel like eating. Your body needs energy to cope with the heat.
Avoid large meals, and have smaller amounts of food spread throughout the day.
Try to eat cold food, such as salads and fruit.
Safe food handlingWash your hands or use anti-bacterial gel before preparing any food.
Discard food that has been left out of the fridge for more than two hours.
Use different preparation boards for meat and vegetables, and clean well after use.
Make sure your fridge is clean, uncluttered and set between 0°C and 5°C.
Take foods out of your fridge only when you need them.
Defrost foods in the fridge or the microwave oven, not on the kitchen bench.
Do not re-freeze food after defrosting. Either cook it or throw it out if you don’t use it the day you defrosted it.
Throw out refrigerated leftovers if they have not been used within 2-3 days.
Do not reheat foods more than once.
Keep food out of the sun and protect it from insects.
Guide to Coping in Extreme Heat10
SleepingTry to maintain consistent sleep and wake times.
Chill your pillowcase in the freezer, and pop it on your pillow just before you go to bed.
Use a spray mister with water on your face and body just before going to bed. If you wake during the night, try repeating this.
Wear cotton garments to bed. Synthetic fabrics will make you feel hotter.
If you live in a double-story house, the downstairs area is likely to be considerably cooler than upstairs. Consider moving your bedding to another room if you can.
Watch your healthRegularly check yourself and those under your care for signs of heat-related illness.
If you or others have any symptoms, rest for several hours, try to keep cool and drink plenty of water.
If the symptoms do not go away, or if you start to feel worse, seek medical advice.• Contact your doctor• Call healthdirect Australia on 1800 022 222• Go to your nearest hospital
If you think your symptoms or those of others are serious, call 000 immediately for an ambulance.
Help othersRegularly check on family, friends and neighbours, especially if they live on their own, or if they are at higher risk of being affected by heat (see page 2).
If you can, help others with their special needs.
Help get advice and support when it is needed.
Guide to Coping in Extreme Heat 11
Once the heat is over: Recovering from extreme heat
The following checklist will help you get back to normal once the heat is over.
Once the heat is overContinue to drink plenty of water.
If it is safe to do so, open windows and doors to let your house cool down.
Go to your doctor if you feel unwell.
Get in contact with family and friends.
Rest – coping with extreme heat can be very tiring.
Reflect on how well you coped during the heat and what you would do differently next time.
Make changes to your home so it will be more comfortable next time.
Guide to Coping in Extreme Heat12
For more informationThe following fact sheets provide specific information on coping during extreme heat and can be downloaded from www.dhhs.tas.gov.au/publichealth/healthy_communities/extreme_heat
• Preventing heat-related illness
• Physical activity during the heat
• Caring for babies and young children
• Older children and teenagers
• Caring for older people
• Advice for older people
• Pregnancy tips during the heat
• People with physical and mental health conditions
• Type of clothing to wear
• Safe food handling
• Caring for pets and wildlife
• Sleeping when it’s hot
Guide to Coping in Extreme Heat 13
Important phone numbersThe following phone numbers and web addresses may be of use in extreme heat conditions. You can also use this space to write down other phone numbers or web addresses you may need.
Police, Fire, Ambulance: 000
Tasmanian Government Emergency website: www.alert.tas.gov.au
Bushfire information: www.fire.tas.gov.au
healthdirect Australia: 1800 002 222
State Emergency Service: 132 500 or visit www.ses.tas.gov.au
Bureau of Meteorology weather forecast: www.bom.gov.au/tas
Power outages: 132 004 or visit www.tasnetworks.com.au/your-property/outages/current-power-outages
ABC Local Radio:
• Bicheno 89.7 FM • Launceston 102.7 FM
• Burnie 102.5 FM • North East Tasmania 97.1 FM
• Devonport 100.5 FM • Strahan 107.5 FM
• Hobart 936 AM • Swansea 106.1 FM
For other regions, visit www.abc.net.au/hobart/programs/frequencyfinder.htm
Doctor/GP: Nearest hospital:
School: Vet:
Air-conditioner service centre:
Friends and relatives to check on regularly:
For more information, contact:
Public Health Services
Department of Health
www.dhhs.tas.gov.au/publichealth/healthy_communities/extreme_heat
Public Health Hotline: 1800 671 738
