Look after yourself in the heat - HE3365

As temperatures rise, it’s important we care for ourselves and each other in the heat.

You can do a few simple things to help stay cool and well

Extreme heat can cause illness and death, but effective planning and actions can reduce its effects on health.

Drink plenty of water

• Try to drink at least two litres of fluids a day. Water is the best form of fluid.
• Avoid hot, caffeinated, energy or alcoholic drinks.
• Eat a frozen banana or other fruit as a cool snack.

Stay out of the sun 

• Avoid going out in the heat.
• Find shade outside wherever possible and stay indoors when you can.
• Remember to be SunSmart (slip, slop, slap and wrap).
• Exercise or do outdoor activities early in the morning or later in the evening if possible.

Keep yourself cool

• Dress down – wear lightweight, light-coloured, loose-fitting clothing made from natural fibres, like cotton or linen.
• Take a cool shower or bath.
• Spray water or apply cool wet cloths or towels to your skin. 

Look out for others

• Look out for very young children and older whānau and neighbours. Check on them often to make sure they are drinking and eating well, keeping cool and taking medicines properly.
• Never leave people or pets unattended in a parked car.

Keep your space cool

• Keep your house cool. Open windows to allow breeze to come through.
• Open windows in the evening or overnight, once the temperature drops.
• Keep light-coloured curtains or blinds closed on windows that face the sun during the day. Dark-coloured curtains or blinds are best left open as they absorb heat.
• Turn off unnecessary lights and appliances that generate heat.
• If you can, use an electric fan or heat pump set to cool.
• If you cannot keep your home or living space cool, go to a cooler safe place if you can. This might be with whānau or friends, or an accessible community or public space.

Keep medicines below 25°C or in the refrigerator (read the storage instructions on the label). 

If you or others feel unwell

If you feel dizzy, weak or have an intense thirst or headache, you may be dehydrated. Drink some water and rest in a cool place. Seek help if symptoms persist.

If you are experiencing painful muscle cramps, your body may need electrolytes as well as fluid. Drinking oral rehydration solutions or zero sugar sports drinks may help. Seek medical advice if heat cramps last for more than one hour.

If you, or someone in your whānau, feels unwell, or needs advice, call Healthline on 0800 611 116 for free, expert health advice anytime.

You can also talk to your local GP, Online GP, urgent care clinic, pharmacy or hauora provider. 

How to make your own oral rehydration solution:

• 1 litre of clean, safe drinking water
• 6 level teaspoons of sugar
• ½ level teaspoon of salt

Stir until completely dissolved.

Call Healthline on 0800 611 116 for free, expert health advice anytime.

For more information

Visit Health effects from heat for information on health effects from heat.

For free, expert health advice call Healthline 0800 611 116