What are 10 actions you can take to prevent heat-related injury?

When temperatures are very high, make sure to get plenty to drink. Drink more water, juice and sports drinks. Avoid drinks with caffeine and alcohol. Be sure to eat regularly. The best way to beat the heat is to stay in an air conditioned area. If you don’t have an air conditioner, go to a shopping mall or public building for a few hours. A cool shower or bath is also a good way to cool off. Wear as little clothing as possible when you are at home. Choose lightweight, light-colored and loose-fitting clothing. Try to be less active during the hottest part of the day, late afternoon. If you must be out in the heat, plan your activities so that you are outdoors either before noon or in the evening. While outdoors, rest often in a shady area. If you are not used to working or exercising in hot weather, start slowly and pick up the pace gradually. Take frequent, regularly scheduled breaks. Use a Buddy System, during a heat wave, check on your friends and family and have someone do the same for you.

Keep cool: use air conditioning or a fan, wear light and loose-fitting clothing, and keep skin wet, using a spray bottle or damp sponge and by taking cool showers. Stay hydrated: during days of extreme heat, keep drinking water before you feel thirsty, especially if outdoors or performing physical activity. Plan ahead: Cancel or reschedule activities for the coolest part of the day and avoid exercising and being outdoors in the heat. Check in with others. Let family, friends and neighbours know you are OK or check in with those at increased risk or who may need your support during days of extreme heat. Monitor the weather forecast and the Bureau of Meteorology Heatwave warnings online or via the Bureau’s app. Subscribe to receive Department of Health heat health warnings.

To prevent heat-related injury, avoid becoming dehydrated, as staying properly hydrated can help your body regulate its temperature. If you need to be outdoors, plan to leave your house already well-hydrated, drinking plenty of water throughout the day, and replenishing the electrolytes you lose as you sweat by sipping on a sports drink, especially if you're a heavy sweater or exercising outdoors. Dress for the heat and humidity by wearing light, loose-fitting clothes and moisture-wicking fabrics, and consider wearing a wide-brimmed hat and lathering on plenty of sweat-resistant sunscreen. Seek air conditioning or shade as often as possible, and take frequent breaks to rehydrate and cool down in the shade. Exercise indoors or early in the morning, as strenuous activity can make it easier to overheat on a hot, humid day. Rethink those outdoor day-drinking plans, as alcohol can impair your body's ability to regulate your temperature, and opt for sweat-resistant sunscreen to protect yourself from the sun. Know the signs of heat exhaustion, such as weakness, cramps, nausea and vomiting, headache, and fainting, and seek emergency care if you or someone you love is showing signs of heat stroke.

Wear loose-fitting, lightweight clothing. Wearing excess clothing or clothing that fits tightly won't allow your body to cool properly. Protect against sunburn. Sunburn affects your body's ability to cool itself, so protect yourself outdoors with a wide-brimmed hat and sunglasses and use a broad-spectrum sunscreen with a sun protection factor, or SPF, of at least 30. Apply sunscreen generously and reapply every two hours, or more often if you're swimming or sweating. Drink plenty of fluids. Staying hydrated will help your body sweat and maintain an average body temperature. Take extra precautions with certain medications. Ask your health care team your medications can affect your body's ability to stay hydrated and dissipate heat. Never leave anyone in a parked car. When parked in the sun, the temperature in your car can rise 20 degrees F in 10 minutes. Take it easy during the hottest parts of the day. If you can't avoid strenuous activity in hot weather, drink fluids and rest frequently in a cool spot. Try to schedule exercise or physical labor for cooler parts of the day, such as early morning or evening. Get acclimated. It can take several weeks for your body to adjust to hot weather. Limit time spent working or exercising in the heat until you're conditioned to it. Be cautious if you're at increased risk. If you participate in a strenuous sporting event or activity in hot weather, make sure medical services are available in case of a heat emergency.

To help prevent heat exhaustion or heatstroke: drink more cold drinks, especially if you're active or exercising. Wear light-coloured, loose clothing. Avoid the sun between 11am and 3pm. Avoid excess alcohol. Avoid extreme exercise. If you're inside on a very hot day, close curtains, close windows if it's hotter outside than in your home and turn off electrical equipment and lights that get hot. This will also prevent dehydration and help your body keep itself cool.

Keep out of the heat if you can. If you have to go outside, stay in the shade especially between 11am and 3pm, wear sunscreen, a hat and light clothes, and avoid exercise or activity that makes you hotter. Cool yourself down. Have cold food and drinks, avoid alcohol, caffeine and hot drinks, and have a cool shower or put cool water on your skin or clothes. Keep your living space cool. Close windows during the day and open them at night when the temperature outside has gone down. Electric fans can help if the temperature is below 35 degrees. Check the temperature of rooms, especially where people at higher risk live and sleep. Watch out for signs of heat-related illness. If you or someone else feels unwell with a high temperature during hot weather, it may be heat exhaustion or heatstroke. Find out about the signs of heat exhaustion and heatstroke, and when to get help.