Extreme heat and older people: how to stay cool, safe and well during Riverina heat

When the temperature climbs above 40 degrees, as it often does in the Riverina, extreme heat isn’t just uncomfortable – it can be dangerous, particularly for older people living at home.

As we age, our bodies become less efficient at regulating temperature. We may not feel thirsty even when dehydrated, and existing health conditions can worsen quickly in hot weather. That’s why planning ahead – and knowing what to watch for – is essential during heatwaves.

Here are practical ways to help the older people stay cool, safe and well during extreme heat.

Keep cool indoors

During heatwaves, staying out of the heat as much as possible is critical.

  • Close curtains, blinds or shutters during the hottest parts of the day to block direct sun.

  • Spend time in the coolest room in the house.

  • Use air conditioning where available. If not, electric fans can help move air but should be used alongside other cooling strategies.

  • Avoid using ovens and stovetops, which can quickly raise indoor temperatures.

  • When the temperature drops in the evening, open windows and doors to let warm air out and cooler air in.

Stay hydrated – even if you don’t feel thirsty

Dehydration is one of the biggest risks during hot weather, and older people may not notice early warning signs.

  • Encourage regular sips of water throughout the day.

  • Keep water bottles or jugs within easy reach in frequently used rooms.

  • Offer foods with high water content, such as fruit, salads and yoghurt.

  • Carry water when leaving the house, even for short trips.

If fluid intake is medically restricted, it’s important to speak with a GP about safe hydration levels during heatwaves.

Cool the body directly

Simple cooling techniques can provide fast relief when temperatures rise:

  • Take cool showers or sit with feet in cool water.

  • Wet skin with cool water or apply a cool, damp cloth to the neck.

  • Place cool packs or crushed ice in a damp towel loosely around the neck and shoulders.

  • Wear light, loose-fitting clothing made from breathable fabrics.

Limit activity and plan the day around the heat

Heat places extra strain on the heart and other organs.

  • Avoid going outside during the hottest part of the day.

  • Schedule essential tasks and outdoor activities for early morning or evening.

  • Keep physical activity light and brief.

  • Rest often and avoid overexertion.

Know the warning signs of heat-related illness

Heat exhaustion and heat stroke can develop quickly and require urgent attention.

Signs of heat exhaustion include:

  • dizziness, weakness or fainting

  • headache or nausea

  • heavy sweating

  • confusion or irritability

  • reduced urine output.

If symptoms don’t improve after cooling down and drinking water, medical advice should be sought.

Heat stroke is a medical emergency. Signs include very high body temperature, confusion, loss of consciousness, slurred speech or seizures. Call triple zero (000) immediately and begin active cooling while waiting for help.

Check in and stay connected

Social isolation increases risk during heatwaves.

  • Check in regularly with older relatives, neighbours or friends.

  • Make a simple contact plan so someone knows to check in during extreme heat.

  • Ensure important phone numbers – GP, pharmacist, Healthdirect – are easily accessible.

When extra support makes a difference

If hot weather is making daily tasks harder – such as cleaning, meal preparation, personal care or staying socially connected – additional support can help reduce risk and stress. At-home care services can provide practical assistance and regular check-ins, helping older people stay safe and comfortable in their own homes during extreme heat and beyond.

Contact Forrest Home Care for more information: call 02 6932 3009.

Peita Vincent