Staying well in a heatwave: a summer health guide for Lake Macquarie families

Summers on the Central Coast and Lake Macquarie bring beautiful days, but also more frequent heatwaves. Extreme heat puts real strain on the body, and planning ahead is one of the best ways to keep your household safe.

Who is most at risk

Anyone can be affected by heat, but some people are more vulnerable: older people, babies and young children, pregnant women, people who work outdoors, and people living with heart, lung or kidney conditions, diabetes or mental illness.

Some medicines can affect how your body handles heat or fluids. If you take regular medicines, ask your GP or pharmacist whether you need to take extra care in hot weather.

Signs of heat exhaustion and heat stroke

Heat exhaustion can cause heavy sweating, paleness, dizziness, headache, nausea, muscle cramps and tiredness. Move to a cool place, drink water, loosen clothing and apply cool, wet cloths.

Heat stroke is a medical emergency. Signs include confusion, slurred speech, a very high body temperature, hot dry skin, collapse or seizures. Call Triple Zero (000) straight away.

Practical ways to stay cool

Drink water regularly, even before you feel thirsty, and limit alcohol and caffeine. Stay indoors in the hottest part of the day, close curtains and blinds, and use fans or air conditioning where available. Cool showers can help.

Plan outdoor activities for early morning or evening, and wear light, loose clothing and a hat. Never leave children or pets in a parked car, even for a short time.

Looking out for others

Check in on elderly neighbours, friends and family during heatwaves, by phone or in person. Simple support, such as bringing a bottle of water or helping someone get to a cooler place, makes a difference.

Community spaces such as libraries and shopping centres can offer cooler places to spend the hottest hours.

Preparing your home and medicines

Store medicines as directed, as some are affected by heat. Keep a list of your medicines and have supplies on hand before a heatwave so you do not need to go out in extreme heat.

Have a plan if the power goes out, and keep emergency numbers handy.

Babies and young children in the heat

Babies and young children heat up quickly and cannot always tell you they are too hot. Dress them in light, loose clothing, keep them in the shade, offer extra breastfeeds or formula as appropriate, and offer water to children over six months.

Watch for signs of dehydration such as fewer wet nappies, dark urine, a dry mouth, irritability or unusual drowsiness, and seek medical advice if you are concerned.

Older people and chronic conditions

As we age, our bodies are less able to sense and respond to heat, and thirst can be less noticeable. Older people living alone are particularly at risk during prolonged heatwaves.

People with heart conditions, kidney disease, diabetes or who take fluid tablets may need individual advice on fluids and medicines in hot weather. A heat plan discussed with a GP before summer can be helpful.

Heat, sleep and mental health

Hot nights make sleep harder, and poor sleep can affect mood and concentration. Keeping the bedroom dark during the day, using a fan, taking a cool shower before bed and choosing light bedding can help.

Extended heat can also increase stress and irritability. Staying connected with others and keeping routines as normal as possible supports wellbeing.

When to seek help

If you feel unwell in the heat, or you are worried about a family member, seek advice early. Healthdirect (1800 022 222) offers 24-hour health advice. During opening hours, you can call Morisset Doctors on (02) 4006 8222.

In an emergency, always call Triple Zero (000).

Frequently asked questions

This article provides general health information only and is not a substitute for individual medical advice. Everyone's situation is different. Please book an appointment to discuss your own health. In an emergency, call 000.