Staying safe in summer: RN's heatwave and hydration tips
With more heat wave conditions expected across Australia over coming months, Bolton Clarke Home and Community Support Clinical Care Manager and Registered Nurse Talitha Simoes is encouraging older residents to take some simple steps to stay well and comfortable over summer.
“For older Australians in particular, heatwaves pose serious risks, including dehydration, heat exhaustion, and heatstroke,” Talitha said.
“The good news is that with some simple steps, you can protect yourself and stay comfortable, even on the hottest days.”
Stay hydrated
Our bodies rely on water to function properly. When it’s hot, we lose fluids faster through sweating, even if we don’t notice it. Dehydration can lead to headaches, dizziness, confusion, and more serious health issues. That’s why it’s vital to stay ahead of thirst during summer.
Practical Tip: Drink small amounts of water regularly throughout the day aiming for at least 6-8 glasses. Avoid drinks that contain caffeine, such as tea, coffee, and cola, as they can dehydrate you. Alcohol should also be avoided, especially on hot days. If plain water feels boring, try adding slices of lemon, cucumber, or mint for extra flavour.
Stay Cool at Home
Keeping your home comfortable during a heatwave can make all the difference. Start by closing curtains or blinds on windows that get direct sunlight to reduce indoor temperatures. Use fans or air conditioning to circulate cool air, and if you don’t have air conditioning, create a cooling effect with a fan and a damp washcloth—place the cloth on your arms, neck, or face for instant relief. Taking a cool or lukewarm shower is another great way to lower your body temperature.
Practical Tip: Create a “cooling station” with a fan, a bowl of ice water, and a damp towel. Sit near the fan with the towel around your neck for an instant cool-down.
What to Eat
Choosing the right foods during summer can help keep you cool and hydrated. Focus on light, refreshing meals that include plenty of fruits and vegetables. Hydrating options like watermelon, cucumbers, and leafy greens are excellent for replacing lost fluids and providing essential nutrients. Avoid heavy, hot, or spicy meals, as they can raise your body temperature and leave you feeling uncomfortable. For an easy summer option, try a cold salad with greens, tomatoes, and chilled chicken or tofu. These simple choices not only help beat the heat but also support your overall health.
Practical Tip: Prep a cold salad with greens, tomatoes, and chilled chicken or tofu for a hydrating, nutritious meal.
Recognising the Warning Signs
It’s important to know when the heat is taking a toll on your body. Common warning signs include dizziness, nausea, light-headedness, dry mouth, or feeling unusually tired. More serious symptoms, such as confusion, difficulty concentrating, rapid breathing, or a lack of sweating despite feeling very hot, could indicate heatstroke. If you notice any of these signs in yourself or someone else, move to a cool place, sip water slowly, and seek medical attention if symptoms don’t improve quickly. Acting early can prevent serious complications.
Enjoy Summer Safely
Avoid going outside during the hottest days, if you need to go out, plan your activities for early morning or late evening. If you have a personal alarm, be sure to always carry it with you and get help early if you feel unwell. By staying hydrated, keeping cool, and planning ahead, you can enjoy the best of what summer offers while keeping yourself safe and healthy.
Practical Tip: Minimise outdoor physical activity and schedule errands, gardening, or walks for before 10 am or after 4 pm. Stick to the shade, consider taking an umbrella, and always carry a hat, sunscreen, and water bottle when stepping outside.
Summer doesn’t have to be a season of discomfort. So, fill up your water bottle, embrace light, breezy clothing, and remember prevention is always better than the cure when it comes to heatwaves.
For more tips on how to stay healthy at home call Bolton Clarke on 1300 22 11 22.
