When the long, sunny days of summer roll in, it’s important to stay mindful of your health. While the season is filled with opportunities for enjoying the warm weather, it’s worth being aware that the heat can present certain risks, particularly for older adults. Read on to discover some practical tips to keep you cool and comfortable during the warmer months, how to recognise the signs of heat-related illnesses, enjoying the outdoors safely and other summer safety tips!
Keeping cool at home on a budget
New Zealand is facing warmer summers – over the next few decades, the heatwave that fuelled our hottest summer on record could become a yearly occurrence. Air conditioning is a good way to cool your home, but it isn’t cheap to run, and not every house has a heat pump. Here are 5 cheaper alternatives:
- Use a fan to help circulate cool air. A good trick is to set it up by an open window, and turn it to face out the window. This will draw the warm, stuffy air from inside your house, and push it outside. Alternatively, hang a wet sheet or set up a bowl of ice in front of the fan to blow cold air around the room.
- Ventilate your house by opening windows or doors, leaving them open if it is safe, or locking them in a semi-open position. Make sure you open windows at two different ends of the house, as this creates a draft that will pull the cooler outdoor air inside.
- Block out direct sunlight by closing your blinds or curtains during the day.
- Keep yourself cool by taking cool showers or hanging a damp cloth over the back of your neck. You could even repurpose your “hot” water bottle – fill it with ice, wrap it in a towel (so it’s not too cold), and pop it in the small of your back while you’re sitting in your chair.
- Wearing lightweight, loose-fitting clothes made from breathable fabrics like cotton will help your body stay cooler.
Protect your skin
Spending time in the sun is necessary for you to get enough vitamin D, but the levels of harmful UV rays are naturally quite high in New Zealand. It’s important to protect your skin from these rays to avoid the increased risk of developing skin cancer.
You have probably already heard all about the Slip, Slop, Slap and Wrap campaign, that encourages us all to be sun smart. Here’s a reminder:
Slip on a shirt or into shade. Wear clothing that covers as much of the skin as possible, and when outside, seek the shelter of a tree or parasol to keep out of direct sunlight. You could also use an umbrella if you’re out and about.
Slop on sunscreen. Around 20 minutes before you go outside, apply broad-spectrum, water-resistant sunscreen with an SPF of at least 30. Reapply every two hours, or after being in water or sweating.
Slap on a hat. Wear a wide-brimmed hat to protect your face, neck, and ears from direct sunlight, as this is the most common area people get sunburnt.
Wrap on sunglasses. Wear sunglasses that block 100% of UV rays (not all sunglasses protect against UV radiation, so be sure to check the label) to protect your eyes from sun damage and reduce glare, which can be especially dangerous when driving.
Heat-related illnesses
Generally, the older you get, the more vulnerable you become to heat-related illnesses. This could be for several reasons, such as pre-existing health conditions like cardiovascular or kidney disease, or taking certain prescription medications for issues like high blood pressure. This means it’s crucial to be able to recognise the signs of heat-related illnesses and protect yourself.
Heat syncope is sudden dizziness that can be brought on by being active in hot weather. This risk is heightened if you take beta blockers (a type of heart medication) or are not acclimated to hot weather. Find somewhere cool to sit with your legs up, and drink plenty of water to get rid of the dizzy feelings.
Heat exhaustion occurs when your body overheats and can’t cool itself down. Your body temperature might feel normal, and your skin might get cold and clammy. You may have a rapid pulse. If you’re sweating heavily, feeling weak, dizzy, nauseous, or have a headache, get to a cool place as soon as you can, drink water, and rest. Be careful, because untreated heat exhaustion can lead to heat stroke.
Heat stroke happens when your body’s temperature rises above 40°C. This is a medical emergency. You might have symptoms such as: confusion; a rapid heartbeat; either a very strong or very weak pulse; not sweating even though it’s hot, or even a loss of consciousness. If you or someone you know is suffering from any of these symptoms, seek medical help straight away. In the meantime, cool down by getting into the shade, having a cold shower or bath, and change into cooler clothes.
Enjoying the outdoors safely
One of the big Kiwi pastimes is enjoying the great outdoors and all the beauty New Zealand has to offer. If you’re going to take part in any outdoor activities over summer, try to avoid the midday sun. Take a walk in the early morning or do your gardening in the late afternoon. If you’re being physically active in the heat, take regular breaks and keep hydrated. Listen to your body – if you’re feeling tired or overheated, have a rest. While it’s pretty normal to head out and about in your bare feet, if you’re walking over sand or concrete, be mindful of how hot the ground can get. Think about carrying a pair of jandals with you to protect your feet from burns.
If you’re heading to a beach, river or lake, it’s important to take steps to stay safe in and around the water. Before jumping in, check if the water quality is good enough for swimming. You can do this by searching for your swim spot here. Know your limits, and only swim in areas that are safe. If you’re in the ocean, it’s worth being aware of tides, currents, and potential hazards such as rips.
Stay Connected and Informed
Summer can sometimes lead to heatwaves or unexpected weather changes. Make sure to stay informed about the weather forecast, especially during extreme heat events.
Check Local News and Alerts: Many regions in New Zealand issue warnings for heatwaves or extreme weather. Keep an eye on your local news or weather apps for alerts and advice.
Stay Connected with Loved Ones: Let family or friends know if you're feeling unwell or if you're planning to be out for extended periods. Having someone check in with you can be reassuring and important in case of an emergency.
Updated: 15 Jan 2025