Struggling in the Heat? Simple Ways to Stay Safe with Disability in Hot Weather
Hot weather is part of everyday life in many regional and rural communities. Some days are warm. Other days are extremely hot. During extreme heat, it is important to take extra care of your health and wellbeing.
You can stay safe with good planning, clear communication and the right support. You have the right to feel safe, comfortable and supported, even on the hottest days.
Why extreme heat can be dangerous
Extreme heat can affect your body quickly. Heat kills more Australians than any other natural disaster. It can cause dehydration, heat exhaustion and heatstroke. It can also make existing health conditions worse.
Some people are more affected by heat, including people who:
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Have limited mobility
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Take medications that affect hydration or body temperature
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Have sensory differences
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Have long-term or complex health conditions
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Find it hard to notice or explain early warning signs
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Live alone or have limited support nearby
Living in a regional or rural area can increase risk. Services may be further away, power outages may happen, and cooling options can be limited.
Understanding heat-related illnesses
Hot weather can affect your body in different ways. The three most common heat-related illnesses are dehydration, heat exhaustion and heatstroke. Knowing the signs helps you act early and stay safe.
Dehydration
Dehydration happens when your body does not have enough water.
In hot weather, you lose fluid faster through sweating and breathing. If you do not replace this fluid, dehydration can happen quickly.
Signs of dehydration can include:
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Feeling thirsty
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Dry mouth or lips
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Feeling tired or weak
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Dizziness or light-headedness
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Dark yellow, strong-smelling urine
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Passing urine less often than usual
Dehydration makes it harder for your body to cool itself. If it continues, it can lead to heat exhaustion or heatstroke.
Drinking water often, even before you feel thirsty, helps protect your body. Ask for reminders or help if you need support to drink enough.
Heat exhaustion
Heat exhaustion happens when your body gets too hot and cannot cool down properly. It often develops after dehydration or long exposure to heat.
Signs of heat exhaustion can include:
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Heavy sweating
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Pale, cool or clammy skin
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Headache
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Nausea or vomiting
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Muscle cramps
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Feeling weak, dizzy or faint
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Feeling confused or unusually irritable
Heat exhaustion is serious but treatable if you act early. Without action, it can turn into heatstroke.
Move to a cool place, drink water, rest, and cool your body with a fan, damp cloth or cool shower. Tell someone straight away if you feel unwell.
Heatstroke (a medical emergency)
Heatstroke is the most serious heat-related illness. It happens when the body can no longer control its temperature.
Signs of heatstroke can include:
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Very high body temperature
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Hot, flushed skin (may be dry or sweaty)
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Confusion or unusual behaviour
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Severe headache
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Seizures
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Loss of consciousness
Heatstroke is life-threatening and needs urgent medical care.
Call 000 immediately. While waiting for help, move the person to a cool place and try to cool their body if it is safe to do so.
How to stay safe in extreme heat
Keep cool
You can lower your risk by keeping your body cool:
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Use air conditioning or a fan if you have it.
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Wear light, loose-fitting clothing
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Keep your skin wet with a spray bottle or damp cloth
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Take cool showers or foot baths
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Place a cool, damp towel around your neck
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Close blinds or curtains during the day
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Open windows and doors if it is cooler outside than inside
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Visit an air-conditioned place like a library or shopping centre if you can
Support workers can help set up cooling options that work for you and your home.
Drink water often
Drink water regularly throughout the day, even if you do not feel thirsty.
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Sip water often
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Take a water bottle with you when you go out
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Choose foods with high water content when suitable
If your doctor has asked you to limit fluids, check how much water is safe for you during hot weather.
Plan ahead for hot days
Planning helps you stay in control:
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Cancel or move non-essential activities
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Plan outings for early morning or evening
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Avoid outdoor activities in the hottest part of the day
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Keep food, water and medicines ready at home
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Store food and medicines at safe temperatures
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Check fans and air conditioners before summer
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Prepare for power outages with a torch, charged phone, drinking water and food that does not need refrigeration
You can create a simple heat plan with your Lifely coordinator.
Stay informed and connected
Check weather forecasts and heat warnings regularly. Ask for help to monitor heat alerts if needed.
Let family, friends or neighbours know how you are going. A quick check-in can make a big difference during extreme heat.
For trusted, plain-English advice, you can read the Better Health Victoria guide on how to cope and stay safe in extreme heat:
How to stay safe in extreme heat.
When to get help
Get urgent help if you notice signs of heatstroke.
Call 000 in an emergency.
You can also contact your GP or Nurse-on-Call on 1300 60 60 24 for advice.
You have the right to heat safe support
You have the right to supports that keep you safe in all weather. Support workers also need to stay safe at work. This means that on very hot days, supports may change slightly.
Any changes should be discussed with you. The goal is to keep you safe and supported, not to take support away.
Talk to your coordinator about hot weather supports
If extreme heat is forecast and you are worried about your safety or comfort, contact your Lifely coordinator.
You can ask to:
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Change session times to cooler parts of the day
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Swap outdoor activities for indoor supports
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Reschedule non-essential supports
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Adjust tasks to reduce heat exposure
Planning ahead helps everyone stay safe. You are allowed to ask for changes that protect your health and wellbeing.
With the right conversations and flexible support, you can stay safe, confident and in control, even on the hottest days.
