When Sarita and her family moved from India to Sydney, she loved Australia’s long sunny days. But by her second summer, she realised the heat here isn’t like anywhere else.
One afternoon, the temperature soared above 40°C. Her toddler became flushed, her elderly father struggled to breathe, and even inside their small apartment, the air felt heavy.
This story isn’t uncommon. Every summer, thousands of Australians — especially children, older adults, and new arrivals unfamiliar with the climate — face health risks from extreme heat.
Australia’s summers are beautiful but can also be deadly. The NSW Health “Beat the Heat” program warns hot weather can cause dehydration, heat exhaustion, and even life-threatening heatstroke if people aren’t prepared (NSW Health, 2024).
This article explains what happens to your body in extreme heat, how to recognise early warning signs, and how to protect yourself and loved ones — especially if you’re new to Australia’s sometimes harsh summers.
Why heat safety matters in Australia
Australia experiences some of the highest summer temperatures in the world, often exceeding 40°C in many inland and western suburbs. Even coastal cities like Sydney, Brisbane, and Perth can experience heatwaves lasting several days.
According to NSW Health, long exposure to high temperatures can lead to heat-related illness. These conditions range from mild heat rash and dehydration to severe heatstroke, which can be fatal if untreated (NSW Health – Heat-related Illness).
Heatwaves are Australia’s deadliest natural hazard — causing more deaths than floods, bushfires, or cyclones. Yet many unaware of how quickly heat can affect health, particularly when they don’t have air conditioning or live in western suburbs where housing can trap heat.
Understanding heat-related illness
When the body overheats, it struggles to maintain a safe internal temperature. Sweating helps cool us down, but in very hot or humid conditions, sweat may not evaporate quickly enough.
NSW Health identifies three key stages of heat-related illness:
- Heat cramps: painful muscle spasms, usually caused by dehydration or salt loss through sweating.
- Heat exhaustion: Dizziness, nausea, heavy sweating, pale skin, and weakness. The person may feel faint or confused.
- Heatstroke: A medical emergency. Body temperature rises above 40°C, sweating may stop, and confusion or unconsciousness can occur. Call Triple Zero (000) immediately if you suspect heatstroke (NSW Health – Heat-related Illness).
Peopl who work outdoors — such as in construction, cleaning, agriculture, or delivery services — face higher risks. Employers are in NSW legally required to provide safe working conditions, including breaks, shade, and water.
Who is most at risk during hot weather?
While anyone can suffer in extreme heat, certain groups need special attention.
According to NSW Health, those most vulnerable include:
- Older people, as their bodies don’t regulate temperature as efficiently, Older people in hot weather).
- Babies and young children, who can become dehydrated quickly (Babies and children in hot weather).
- People with chronic health conditions such as heart disease, diabetes, or mental health conditions (People with existing medical conditions).
- Pregnant women and people taking certain medications that affect hydration or sweating.
- People living alone, in new housing without air conditioning, or those with limited English who may not receive weather alerts.
Understanding these risks is vital, especially for new arrivals who may be unfamiliar with Australia’s emergency systems or climate patterns.
How to prepare for extreme heat
Preparation begins before a heatwave starts. The NSW Health “Prepare for Heat” guide outlines essential steps (Prepare for Heat):
- Check the forecast: Follow the Bureau of Meteorology for heatwave warnings.
- Keep your home cool:
- Close windows, blinds, and curtains during the day.
- Use fans or air conditioning if available.
- Spend time in public air-conditioned places such as shopping centres, libraries, or community halls.
- Stay hydrated:
- Drink water regular, even if you’re not thirsty.
- Avoid alcohol, sugary drinks, or caffeine.
- Use the NSW Health Urine Colour Chart to check hydration — pale yellow means well-hydrated (Urine Colour Chart).
- Dress appropriately: Wear light, loose clothing and a wide-brimmed hat outdoors.
- Plan ahead: Refill prescriptions, check fridges and freezers, and know who you can contact if power or water is disrupted.
If you do not have air conditioning, simple actions like soaking a towel in cool water and placing it around the neck, taking cool showers, or visiting local “cooling centres” can make a major difference.
Recognising warning signs early
Heat stress can develop quickly. If you or someone you know feels faint, weak, or disoriented, move to a cool place immediately and sip water slowly.
Seek urgent medical help (000) if you see:
- Confusion or unconsciousness
- Rapid pulse
- No sweating despite heat
- Hot, dry skin
- Vomiting or seizures
As NSW Health explains, heatstroke is life-threatening and requires emergency treatment. Always act early — don’t wait for symptoms to worsen (Health in Hot Weather).
Caring for babies, children and older family members
For families with young children or elderly relatives, extra vigilance is essential.
- Babies should never be left in prams under covers or in parked cars — even for a minute. Car interiors can reach lethal temperatures within minutes.
- Children need frequent drinks of water and lightweight clothing. Encourage them to play indoors or in shaded areas during the hottest parts of the day.
- Older people may not feel thirsty, so regular reminders to sip water are crucial. Check on elderly neighbours or relatives twice daily during heatwaves.
As NSW Health notes, staying connected is part of keeping safe. Make a plan with family or friends to call or visit vulnerable people regularly when extreme heat is forecast (People Most at Risk).
Staying healthy with medical conditions
If you have chronic illnesses, heat may worsen your symptoms or affect how your medications work.
According to NSW Health, some medicines — such as diuretics, blood pressure tablets, or antidepressants — can make it harder for your body to stay cool or hydrated. Speak to your GP or pharmacist about managing your medication in hot weather (People with Existing Conditions).
Keep your medication stored below 25°C and avoid leaving it in hot cars. If you use medical equipment such as oxygen concentrators, plan for potential power outages by having a backup source or knowing where to go for help.
Community responsibility and looking out for each other
In Australia, mateship — helping one another — is more than a value; it’s a survival skill in tough weather.
Neighbours, friends, and local community organisations has a vital role during heatwaves. In NSW, local councils and multicultural services often operate “heat check-in” programs, where volunteers call isolated residents to ensure they’re safe.
As the Life in Australia booklet published by the Department of Home Affairs reminds us, compassion for those in need and mutual respect are central Australian values (Life in Australia, 2020). Staying connected and caring for others during extreme heat is part of living those values.
Government and health resources
For official health advice and emergency updates, visit:
- NSW Health – Beat the Heat
- Bureau of Meteorology – Heatwave Service
- Australian Red Cross – Extreme Heat Tips
- Health Direct – Heat Exhaustion and Heatstroke
Conclusion: Staying safe is everyone’s responsibility
For new commers, Australia’s summer heat can be an adjustment — but it’s one you can prepare for.
Stay informed, stay hydrated, and stay connected. Check on your family and neighbours, follow NSW Health’s “Beat the Heat” advice, and know that protecting one another in times of hardship is part of what makes Australia home.
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