Stay cool this summer: how to beat the heat safely

As we head into a hot summer, Murrumbidgee Primary Health Network (MPHN) is encouraging everyone across the Murrumbidgee region to take simple steps to stay cool, safe, and healthy.   

Hot weather can affect everyone, however those at greater risk include older people, people with existing medical conditions, babies and young children, outdoor workers, socially isolated people, people who are homeless and pregnant women. 

MPHN Clinical Programs and Emergency Response Manager Peta Anderson said staying hydrated is essential during hot weather.  

“It’s important to drink water regularly throughout the day, even if you don’t feel thirsty,” Ms Anderson said. 

“Dehydration can happen quickly in high temperatures, and alcoholic or sugary drinks can make it worse, so it’s best to avoid them when it’s really warm.” 

Dehydration and heat exhaustion, if untreated, can progress to heatstroke which can be life-threatening, making it crucial to take preventative measures in hot weather. 

Finding ways to cool off is another important strategy. Fans and air conditioning can help significantly, but if these aren’t available, consider visiting a cool public space such as a library, café, shopping centre, community pool, or a shaded park. 

Planning activities around the heat is also essential. Avoid outdoor activities during the hottest parts of the day, typically late morning to early evening. If you must be outside, pace yourself and take frequent breaks in the shade to prevent heat stress or exhaustion. 

Wearing light, loose-fitting clothing can help keep you comfortable, allowing air to circulate and cool your body. A wide-brimmed hat and sunglasses offer additional protection from the sun’s rays. 

Looking out for others during extreme heat is just as important. Check in on family, friends, or neighbours who may struggle in hot weather, particularly older people, young children, and those with health conditions. A quick call or visit can make a significant difference in their safety and comfort. 

“As temperatures climb, it’s important to check in with how you’re feeling, plan your day wisely, and stay as cool as possible,” Ms Anderson said.  

“Staying hydrated, planning ahead, and checking in on loved ones can prevent serious health issues. By working together, we can ensure everyone has a safe and comfortable summer.”   

For more tips on staying cool and protecting yourself during hot weather, visit health.nsw.gov.au/environment/beattheheat