Staying well this summer starts with being prepared because, while summer sunshine is wonderful, Aussie heat can be dangerous. In fact, over the past decade, extreme heat caused 7,104 injury hospitalisations and 293 deaths across Australia.
In this blog article, we’ll share Australian summer health tips on how to keep cool, prevent dehydration, protect your skin, and recognise danger signs. You’ll learn hot weather safety measures (drink plenty of water, schedule outings for cooler times) and how to notice heat exhaustion symptoms. We’ll also cover common summer skin issues (sunburn, heat rash) and other traps like food and insect risks.
Finally, we explain when to see a doctor, including using a virtual doctor consultation or online GP (24/7 telehealth) if you need help. By planning and following these summer self-care steps, you can enjoy the season while staying healthy and safe.
Hot weather safety: Stay cool and hydrated
The key to staying hydrated in summer is simple: drink lots of water, even before you feel thirsty. Heatwaves strain your body; each year, “hot weather and heatwaves cause illness, hospitalisations and sometimes deaths” in Australia. To prevent heat-related illness, carry a water bottle and sip regularly.
In very hot weather, avoid the midday sun and strenuous outdoor exercise, and reschedule outings for early morning or evening when temperatures are lower
- Use air-conditioning or fans at home. Take cool showers or baths, and apply damp towels or ice packs to pulse points (neck, armpits) to lower body temperature.
- Wear loose, light-coloured clothing and a broad-brimmed hat when outside, which helps keep body heat down.
- Stay in shaded areas when outdoors. If you have no air‑conditioning, seek out cool public places (libraries, shopping centres, cinemas) during peak heat.
- Plan: stock up on water, sunscreen and medications so you’re not forced into the heat unprepared. Monitor weather alerts (BOM’s heatwave warnings) to know when extreme heat is expected.
Watch for dehydration signs. Early symptoms include thirst, dry mouth or lips, feeling lightheaded or unusually tired, and darker-than-normal urine. If someone shows these signs, move them to a cool place and have them drink water (or an electrolyte drink if they are sweating heavily).
Avoid alcohol and excess caffeine in summer – these dehydrate you further. By keeping cool and drinking fluids steadily throughout the day, you can prevent dehydration and heat cramps.
- Use air-conditioning or fans at home. Take cool showers or baths, and apply damp towels or ice packs to pulse points (neck, armpits) to lower body temperature.
Recognise and prevent heat exhaustion
Extreme heat can lead to heat exhaustion, which is the body’s response to losing too much water and salt. Early signs of heat exhaustion include heavy sweating, muscle cramps, headache, dizziness and nausea. You might feel weak, anxious or faint. It’s crucial to act fast: move the person to a cool, shady spot, help them lie down, loosen tight clothing, and have them sip cool water or an oral rehydration solution. If symptoms don’t quickly improve, seek medical advice.
- Heatstroke is a medical emergency. If someone stops sweating, has a very high body temperature (over 39°C), red or hot dry skin, confusion, fainting or seizures, call triple-zero (000) immediately. While waiting for help, cool them rapidly – spray or sponge them with water, place ice packs under their armpits and groin, and fan them constantly. Do not give them aspirin or paracetamol, these won’t help cool them down.
- Know who’s at risk: the elderly, babies, young children, pregnant women and people with heart, lung or kidney conditions are particularly vulnerable to heal. If any at-risk person feels unusually unwell in the heat, treat it seriously and get professional advice.
By learning these heat exhaustion symptoms and responding quickly, you can prevent progression to heatstroke. Remember that even seemingly mild warning signs are your body’s way of saying, “Slow down and cool off.”
Sun protection and summer skin care
Australian summer sun is very strong – protecting your skin is vital. Summer skin conditions like sunburn, heat rash (prickly heat), and even fungal rashes are common. Use a broad-spectrum SPF30+ (preferably SPF50+) sunscreen on exposed skin, and reapply every 2 hours or after swimming. Wear UV-protective clothing, a hat and sunglasses, and seek shade during peak UV hours (10 am–3 pm).
- Sunburn treatment: If you do get sunburnt, cool the skin (cool showers or cold compresses), apply soothing aloe or moisturising gels, and stay out of the sun until it heals. Over-the-counter anti-inflammatory creams can ease pain, but see a doctor if you get large blisters, fever, or feel very sick.
- Heat rash (prickly heat): Appears as small red bumps or blisters in areas of sweat (neck, chest, underarms). Keep skin cool and dry: wear loose cotton clothing, stay in air-conditioned spaces, and cool off with baths or showers. Do not scratch. Most heat rash clears up in a few days; if it worsens or becomes infected, seek medical advice.
By covering up and using sunscreen, you also reduce your risk of skin cancer. Remember to check your skin regularly and see a GP if you notice any new or changing spots.
Prevent summer health traps
Beyond heat and sun, summer brings other health risks. Food safety is one trap: don’t let cold foods sit out. Keep drinks chilled in an esky and refrigerate leftovers within 1–2 hours to avoid food poisoning. Alcohol use can sneakily cause dehydration – if you drink, alternate alcoholic drinks with water or electrolyte drinks, and avoid drinking alcohol during the hottest part of the day.
Hot weather also encourages fungal infections (like athlete’s foot or jock itch) and bugs. Sweating in tight, damp clothes can make fungal rashes worse. Help prevent them by changing out of wet swimwear or sweaty gym gear promptly and keeping feet dry. Podiatrists warn that “hot weather… provides a perfect environment for foot fungus to flourish,” so wash your feet daily and never share shoes or nail clippers.
Insect bites are common, too. Use repellents containing DEET or picaridin, wear loose long sleeves around dawn/dusk, and cover sleeping areas with nets if needed. Stay alert to mozzies or march flies, which can transmit diseases; if a bite becomes very swollen or you develop a fever afterwards, see a doctor.
When to seek medical advice
No matter how careful you are, sometimes medical advice is needed. Call 000 immediately for emergencies like suspected heatstroke, severe heat exhaustion, or anaphylaxis (difficulty breathing, severe allergy). For less urgent issues, an online doctor can help: when to see a doctor includes any unexplained high fever, persistent vomiting, confusion, chest pain or serious breathlessness in the heat. For example, if a rash comes with high fever or stiff neck, get urgent help.
For non-life-threatening concerns (e.g. dehydration not improving, a bad sunburn, or a chronic condition flaring in the heat), consider a telehealth consultation. ClinicALL offers convenient 24/7 telehealth appointments with APHRA-registered GPs across Australia. You can book a virtual doctor consultation by phone or video from home at any time (even on holidays), and the doctor can prescribe medications or advise on care just as in a clinic. This means you get real medical advice quickly without travel.
By acting promptly, whether staying cool yourself or reaching out for help, you protect your health. As Healthdirect reminds us, learning the signs and keeping cool are key to preventing heat-related illness
Final Thoughts
Enjoying summer safely is all about preparation and awareness. Drink plenty of fluids, dress for the heat, protect your skin, and take regular cool-down breaks. If you or your family feel unwell in the heat or notice worrying symptoms, don’t hesitate to seek care. ClinicALL’s virtual GPs are available 24/7 to answer your summer health concerns.
You can book an appointment online anytime and get a prescription or referral if needed, all without leaving home. With these summer health tips, you’ll be well prepared to stay healthy, cool and hydrated all season long.