Guide to Coping in
Extreme Heat
Depar tment of Health and Human Ser vices
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 heat
Published by the Tasmanian Government
Department of Health and Human Services
Published November 2014
©
Copyright State of Tasmania 2014
Based on an original document produced by the South Australian Department for Health and Ageing.
During 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 Heat
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Who is at risk during extreme heat?
Heat-related conditions
Everyone is potentially at risk during extremely hot weather, but some people
have a higher risk of becoming ill than others.
The following table shows various stages of heat-related illness and what you can
do to reduce the effects of heat.
Those at higher risk are:
Dehydration
•older people, particularly the frail or over 65
Symptoms
What you should do
• babies and young children
• 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
• 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.
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Guide to Coping in Extreme Heat
Heat cramps
Symptoms
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
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Heat exhaustion
Symptoms
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
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Guide to Coping in Extreme Heat
Heat stroke
Symptoms
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
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Emergency treatment for a person
affected by extreme heat
Before it gets hot: Being prepared
for extreme heat
Heatstroke can happen
suddenly and can quickly
lead to unconsciousness
and death.
Planning ahead and being prepared for extreme heat is important. You can do
several things to get ready as the hot weather approaches.
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
The following checklist will help you get prepared for extreme heat.
General
Have 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?
•bring temperature down by any method possible – for example, sponging
with cool water, soaking clothes with cool water
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?
•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
Do you have a first-aid kit, including a thermometer and a list of important
phone numbers?
• use a fan if one is available, or hand-fan with a book, or something similar
Around the house
• do not give aspirin or paracetamol to a person affected by heat.
Have you checked your fridge and freezer are working?
Stay with them until the ambulance arrives. If unconscious –
check airway for breathing and monitor pulse rate until the
ambulance arrives.
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?
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Guide to Coping in Extreme Heat
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When it’s hot: Coping in extreme heat
The 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.
Drinking and eating
Have 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 strenuous activity, such as gardening, home improvements or sport.
Avoid large meals, and have smaller amounts of food spread throughout
the day.
Check for news and information about the heat and follow any advice.
Try to eat cold food, such as salads and fruit.
Never leave babies, children or pets alone in a car, even if the
air-conditioner is on.
Staying cool
Draw 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.
Safe food handling
Wash 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.
Take a cool shower or bath, or if this is not possible, use a wet flannel
or towel to wipe yourself down.
Defrost foods in the fridge or the microwave oven, not on the kitchen bench.
Wear lightweight, light-coloured, loose-fitting cotton clothing.
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.
If you have to go outside, wear sunscreen (minimum SPF30+), a
wide-brimmed hat or take an umbrella with you for shade.
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.
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Guide to Coping in Extreme Heat
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Sleeping
Try 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 health
Regularly 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 others
Regularly 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.
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 over
Continue 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.
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For more information
Important phone numbers
The following fact sheets provide specific information on coping during
extreme heat and can be downloaded from
www.dhhs.tas.gov.au/peh/alerts/standing_health_alerts/extreme_heat
The 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.
• Preventing heat-related illness
Police, Fire, Ambulance: 000
• Physical activity during the heat
Tasmanian Government Emergency website: www.alert.tas.gov.au
• Caring for babies and young children
• Older children and teenagers
• Caring for older people
• Advice for older people
Bushfire information: www.fire.tas.gov.au
healthdirect Australia: 1800 002 222
State Emergency Service: 132 500 or visit www.ses.tas.gov.au
• Pregnancy tips during the heat
Bureau of Meteorology weather forecast: www.bom.gov.au/tas
•People with physical and
mental health conditions
Power outages: 132 004 or visit
www.tasnetworks.com.au/your-property/outages/current-power-outages
• Type of clothing to wear
ABC Local Radio:
• Bicheno 89.7 FM
• Burnie 102.5 FM
• Devonport 100.5 FM
• Hobart 936 AM
• Safe food handling
• Caring for pets and wildlife
• Sleeping when it’s hot
• Launceston 102.7 FM
• North East Tasmania 97.1 FM
• Strahan 107.5 FM
• 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:
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For more information, contact:
Public and Environmental Health
Department of Health and Human Services
www.dhhs.tas.gov.au/peh/alerts/standing_health_alerts/extreme_heat
Public Health Hotline: 1800 671 738