Staying safe during a heatwave: tips and who’s at risk

As temperatures continue to rise in the lead up to summer, selectability is reminding regional Queenslanders there are simple steps we can all take to look after our own health and wellbeing and that of people we care for.

Staying cool isn’t just about comfort, it helps you avoid dehydration, heat exhaustion, heat stroke and range of other health complications.

As selectability Chief Operating Officer Aaron Farrell explains, taking precautions helps protect the people you care for, including older adults, young people and people with disability.

“When the temperature rises, so does the risk; especially for those who may not be able to regulate their environment or access support easily,” said Aaron.

“It’s vital we all take simple steps to stay safe and look out for each other.

“The team at selectability has put together some practical ways to stay safe this summer.”

Drink plenty of water

Aim to drink water regularly, even when you don’t feel thirsty. Keep a bottle with you during the day and refill it often. Choose water over sugary drinks, as these can make you feel more dehydrated.

Mild dehydration is best treated with water or oral rehydration solutions rather than high-sugar drinks.

Wear light, loose clothing

Choose fabrics like cotton or linen. Light colours reflect heat and help your body stay cooler. Wide-brimmed hats and sunglasses provide extra protection when you’re outdoors.

Keep your home cool

Close curtains and blinds during the hottest part of the day. Use fans or air-conditioning if you can. If you don’t have air-conditioning, spend time in cooler public places such as libraries, shopping centres or community centres.

Facilities and homes should be “cool, well-ventilated spaces.”

Plan activities for cooler hours

Early mornings and late afternoons are usually cooler. Schedule appointments, errands or outdoor activities during these times. If you must be outside in peak heat, take frequent breaks in the shade.

Eat smaller, lighter meals

Large meals can increase your body temperature. Fresh foods like fruit, salads and vegetables help you stay hydrated and energised.

Look after those around you

Check in with family, friends and neighbours, especially older adults or people with health conditions. People with chronic illness, limited mobility, or those living alone are more vulnerable during heatwaves.

Know the signs of heat-related illness

Everybody is at risk of heat-related illness. Symptoms include:

• dizziness
• headache
• nausea
• muscle cramps
• dark urine
• feeling unusually tired

Heat-related illnesses include dehydration, heat cramps, heat exhaustion and heat stroke. If someone shows these symptoms, move them to a cool place, so they can rest and drink water. Seek medical help if symptoms don’t improve or get worse.

Other tips recommended by Queensland Health:

• Monitor fluid intake and medications during hot weather, especially for older adults or people with medical conditions.
• Reduce excessive clothing, use fans or ice packs, apply damp towels and take cool showers.
• Avoid being outdoors during the hottest part of the day. If you must, stay in the shade, wear a hat and use sunscreen.

Who is most at risk of heatstroke?

Certain groups need extra care during heatwaves:

• Older adults – may have reduced ability to regulate temperature and take medications that increase heat risk.
• Young children and infants – cannot control body temperature as effectively and rely on carers.
• People with chronic medical conditions – heart, lung, kidney, liver, neurological conditions or diabetes.
• People with disability – may have limited mobility, communication difficulties, or medications that increase heat risk.
• People who are overweight or obese – higher body mass can increase heat retention.
• People who are physically active in extreme heat – outdoor workers, athletes, or anyone engaging in vigorous activity.
• People taking certain medications – diuretics, anticholinergics, beta-blockers, some psychiatric medications.
• People who are socially isolated – may not have someone to check on them during a heatwave.

“Taking these steps can help you, your family, and the people you support stay safe, cool and comfortable during the hot summer months,” said Aaron.