Extreme heat and heatwaves

Try to plan stay out of the heat for the hottest part of the day (usually in the mid-late afternoon). Spend as much time as you can in cool, shady or air conditioned places. If you have to go out, seek shade and wear a hat and light, loose-fitting clothes, preferably cotton. If you will be outside for some time, take plenty of water with you. 

Drink lots of water even if you do not feel thirsty. If your doctor normally limits your fluids, consult with them. Try to avoid alcohol, caffeine and sugary drinks – they make dehydration worse. Try to eat more cold food, particularly salads and fruit, which contain water.

To help keep you feel cool, you could try using a damp cloth, towel or scarf on the back of your neck; spraying or splashing your face and the back of your neck often with cold water; putting your feet in cool water; and taking cool (not cold) showers or baths. Wear light and loose-fitting clothing.

To stay cool at home, use fans and air conditioning if available, and spend time in the coolest room, including for sleep. Keep windows closed when it's cooler inside and open them when the indoor temperature rises above the outside. Close curtains and blinds during the hottest parts of the day to block heat, and turn off unnecessary lights and electrical devices to reduce warmth. Indoor plants and outdoor trees can also help cool your home by providing shade and promoting evaporation.

Check weather forecasts so you know when a heatwave is coming, and read, watch or listen to news reports to stay up to date with information during heatwaves. Check Heatwave Service for Australia and Incidents and Warnings - VicEmergency for latest weather warnings. 

Check in often with friends, neighbours or family members that are more at risk to suffer heat stress. Never leave children in cars, at hot cars can kill.

Make sure your pets have access to shaded, cool areas and lots of fresh, cool water. Don’t walk dogs during the hottest part of the day and never leave pets in cars.

Dehydration happens when the body loses more fluids than it takes in, often due to excessive sweating. Symptoms include thirst, dry mouth, dark urine, dizziness, headaches, and difficulty thinking clearly.

To prevent dehydration, drink plenty of fluids, take breaks from physical activity, and stay in a cool place. If symptoms persist, seek medical advice.

Heat exhaustion is a serious condition that can lead to heatstroke if untreated. Signs include heavy sweating, pale skin, rapid heartbeat, muscle cramps, dizziness, nausea, and fainting. If someone shows these symptoms, move them to a cool place, remove excess clothing, wet their skin, and offer small sips of water.

Seek medical help immediately by calling Nurse on call (1300 60 6024) or visiting the Victorian Virtual Emergency Department.

Heatstroke occurs when body temperature rises above 40.5°C, causing organs to shut down. Symptoms include confusion, dry skin (no sweating), seizures, and unconsciousness. If you suspect heatstroke, call Triple Zero (000) immediately.

Move the person to a cool place, remove clothing, wet their skin, and apply ice packs to the neck, groin, and armpits. If they are conscious, encourage small sips of water. If they become unconscious, place them on their side and check their airway. Perform CPR if necessary. Act fast, heatstroke can be fatal.