Exposure to extreme heat can cause heat exhaustion, heat stroke and sometimes death. On hot days it is vital to stay cool and safe.
Our Summer Sense fact sheets have practical tips for preparing for and staying safe during extreme heat days:
Read on for additional tips for keeping yourself and others safe during a heat event:
How do I prevent heat stress?
- Plan activities for the coolest part of the day,or reschedule for another date.
- Never leave children, older people or pets in cars.
- Eat smaller meals more often, and cold meals such as salad.
- Dress for the heat by wearing lightweight clothing and sun protection.
- Slow down and avoid intense activity before, during and after a heatwave, as it can take the body three days to recover.
- Seek shade, apply sunscreen and take regular breaks if outdoors.
- Drink cool water regularly, even if you're not thirsty.
- Avoid alcohol, as this has a dehydrating effect.
Look out for yourself and others
Check in on others regularly, particularly those most at risk - your neighbour living alone, older people, people with a disability, young people, people with a medical condition and pregnant/nursing mothers. Visit the
Better Health Channel for more information.
If you take medication, be sure to store it in a cool environment and follow the storage instructions on the packet. If in doubt, ask your doctor.
Hot weather can also affect your mood and contribute to feelings of loneliness. It is important to stay connected during this time and reach out to your loved ones. For more information on increasing connection in a heatwave visit
resources to help you.
For free, confidential mental health support, contact:
Beyond Blue: 1300 22 4636
Lifeline: 13 11 14
Heatwave Kits
To help be ready for a heatwave and prepared for a long hot summer season here’s a checklist to help you prepare for extreme heat days:
- Adequate amount of water and non-perishable food items that require no cooking or refrigeration to last you three days
- Medication and first aid kit; Keep a one-month supply of prescription medications and other medical supplies.
- Battery powered radio, torch and spare batteries
- Cooling items (such as battery-operated or hand held fan, ice packs, cooling towels and a spray bottle to help you stay cool).
- Emergency contact numbers.
By following our summer sense fact sheet and adding the above items to your heatwave kit you and your family are able to stay cool and comfortable during a heatwave.
What about my pets?
Make sure your pets have clean, cool water and shade (if outdoors). You can also:
- freeze ice blocks with pet food in it to keep your pets cool
- keep your pets indoors where possible
- provide wet towels or ice packs for your pets to lie on
- put ice cubes into their water bowls.
Avoid walking on pavement on hot days. If the ground is too hot to rest the back of your hand against, it is too hot for their paws. For both of your health, try to only walk them during the early morning and/or early evening.
Never leave your pet in a hot car. If you see a pet in a hot car, call 000.
For more information:
Animal Welfare Victoria
RSPCA
Climate Council
How do I cool down in my home?
- You don't need to cool your whole home during high heat. If you have access to an aircon or fan, you can use it in the coolest rooms in the property only.
- Keep the windows closed and covered to reduce the heat from sunlight.
- If the temperature drops at night, consider leaving your windows open to let cool air in.
- Reduce the use of your oven during a heatwave, as they can heat up your home.
- Keep yourself cool by using wet towels on your neck, putting your feet in cold water, and taking cool showers.
- If your property is too hot to comfortably reside in, seek shelter at a cool place.
Heat Smart Sessions
Throughout summer, the City of Melbourne will be delivering pop-up information sessions in libraries and neighbourhood centres on heat safety. At these sessions, you can also pick up a free heat health kit, containing practical items to help keep our vulnerable community members cool. Keep an eye out on this page for future dates and locations.