Drink plenty of water, keep cool, take care of others and have a plan.
They’re the key points to remember as the Gold Coast experiences rising temperatures. To ensure you and your loved ones avoid heat-related illnesses such as cramps, exhaustion or even stroke, here is a comprehensive list of tips to help you beat the heat.
Drink plenty of water
- Drink plenty of water even if you do not feel thirsty. Check the colour of your urine – if it’s pale you’re drinking enough.
- If your doctor normally limits your fluids, check how much to drink during hot weather.
- Avoid alcoholic, hot or sugary drinks including tea and coffee (they can make dehydration worse).
- If you go outside, carry a bottle of water with you.
- Stock your fridge with cold water and freezer with ice.
Keep cool - your body
- Drink cold drinks and eat smaller cold meals such as salads and fruit.
- Wear light coloured, loose fitting clothes made from natural fibres like cotton.
- Stay out of the sun.
- If you must go outside, apply sunscreen and wear a hat.
- Plan your day around the heat – avoid being outdoors between 11am and 5pm.
- Put wet towels or cool packs on your arms or neck or put your feet in cool water.
- Take cool showers or baths.
- Minimise physical activity. Do all household chores early in the morning when it is coolest.
Keep cool – your house
- Cool your house by closing windows, shutting curtains and blinds and opening windows at night if you can to let in cool air.
- Use air-conditioning if you have it (make sure it’s set to cool).
- If you don’t have air-conditioning, spend time in a cool place like a library, shopping centre or cinema.
- Know which room in your house is the coolest. This will often be on the ground floor on the south side.
- If there is no power or you can’t get to an air-conditioned space, spend time in the coolest part of your house.
- Use your stove and oven as little as possible.
Take care of others
- Visit or telephone elderly friends, neighbours and relatives at least once a day.
- Check that they have water in the fridge.
- Encourage them to drink.
- Help them to find the coolest room in the house.
- Consider taking them to a cool place (e.g. shopping centre, library or cinema).
- Take particular care to keep children cool and get them to drink lots as they won’t often do this by themselves.
- Never leave babies, children or animals alone in a car even if the air-conditioner is on.
Have a plan
- Know who to call if you need help.
- Follow your doctor’s advice if you have any medical conditions.
- If you feel unwell, seek medical advice from your doctor or nearest hospital.
- Know where to find your emergency kit in case of a power failure.
- Keep an eye on the weather forecast.
Where to get help
- Call 13 HEALTH (13 432 584)
- Contact your doctor, hospital or clinic
- In an emergency, call 000 for urgent advice from the Queensland Ambulance Service
For general information, phone Gold Coast Public Health on 5687 9000.
Acknowledgement
Å·±¦ÓéÀÖ would like to acknowledge this information is based on work undertaken by NSW Health.