Exercise Sleeping, Drinking Water And Food Safety During Heatwaves

Exercising in Hot Weather

Staying healthy in hot weather may mean you have to change your exercise routine to reduce your risk of heat-related illness.

When the weather is hot, it is important to:

  • Use common sense – exercise moderately and, if you start to feel ill, slow down and stop.
  • Light coloured, loose-fitting clothes made from natural fibres like cotton will let sweat evaporate more easily, helping to keep you cool.
  • Keep cool by modifying your routine - eg swap a run for a swim or work out in an air-conditioned room or gym.
  • Drink plenty of water before and during exercise.
  • If you like to exercise outside, do it early in the day or late in the evening when the temperature is cooler and try to stay in the shade.
  • During daylight hours, wear a hat and sunglasses, and make sure you apply SPF30+ sunscreen at least 20 minutes before you go outdoors.

More information

Sleeping in Hot Weather

It can be more difficult to get the sleep you need when the weather is very hot or in extreme heat.

Try these tips to help you get a better night sleep:

  • If you have an air conditioner, put it on before you go to bed to let the room cool down.
  • Keep curtains, blinds and windows closed during the day to keep your home cool.
  • Give your body time too cool down before bed by avoiding exercise or strenuous activities at night; plan these earlier in the day rather than later.
  • Having a cool shower or bath just before going to bed will help bring your body temperature down, making it easier to get to sleep.
  • Sleep in the coolest room in your home – it might not be a bedroom.
  • Limit daytime naps to early afternoon and make sure they are short.
  • If you use a fan in the bedroom, keep the door open to improve airflow.
  • Cotton clothing is best to sleep in because natural fibres breathe.
  • Cool down with a wet towel or water spray bottle.

More information

Food Safety

Keeping your food safe is important at all times but it is especially important in hot weather and extreme heat.

Bacteria grows much more quickly on food when conditions are hot, increasing the risk of food poisoning.

  • Make sure your fridge is clean, uncluttered and set at 5°C or less.
  • Prepare food near to the time it is going to be served.
  • Defrost foods in the fridge or the microwave, not on the kitchen bench.
  • Put leftovers in the fridge as soon as they stop steaming.
  • Never leave food in a hot car.
  • Take insulated cooler bags to the shops to carry home chilled and frozen foods.
  • Immediately pack chilled and frozen foods in the fridge and freezer when you get home.
  • Don't leave food out for too long (never more than 2 hours out of the fridge).
  • Keep leftovers in fridge and eat within 2-3 days.

For more information about food safety and how you can prevent food poisoning, visit www.sahealth.sa.gov.au/foodsafety

Are you Drinking Enough Water?

Drink plenty of fluids - water is best.

Adult women need about 8 cups (around 2L) and adult men need about 10 cups (around 2.5L) of fluid a day. But how much you need will depend upon how much exercise you are doing, your weight, if you are taking certain medications and if you are breast feeding.

In hotter parts of Australia and during hot weather and extreme heat, you may need to drink much more water to prevent the body becoming dehydrated.

Have a refillable bottle of water handy in your bag, backpack, at work and in the car and remember to avoid caffeine and alcohol, especially during hot weather and extreme heat.

Are you drinking enough water?

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