Surviving Extreme Heat & Heatwaves

Heat is the deadliest weather-related killer in many parts of the world — more deadly than floods, storms, and hurricanes combined in some regions. During the 2003 European heatwave, over 70,000 people died in just two weeks. In 2022, heat-related deaths across Europe exceeded 60,000 in a single summer. Heat kills silently and without drama, which is precisely why it is so dangerous — people often do not recognise how serious their condition has become until they are already in crisis.

Understanding heat illness, staying hydrated, and protecting vulnerable people are the core survival skills for extreme heat events.

Understanding Heat Illness

Heat illness exists on a spectrum from mild to life-threatening:

Condition	Symptoms	Severity	Action
Heat cramps	Muscle cramping in legs/abdomen	Mild	Rest, hydrate, move to cool area
Heat exhaustion	Heavy sweating, weakness, cold/pale/clammy skin, nausea, headache, fast/weak pulse	Moderate	Move to cool location, hydrate, wet skin, seek medical care if no improvement in 1 hour
Heat stroke	High body temperature (40°C / 104°F+), hot/red/dry OR damp skin, rapid strong pulse, confusion, possible unconsciousness	Life-threatening	CALL EMERGENCY SERVICES IMMEDIATELY — cool the person by any means possible

⚠️ Heat stroke is a medical emergency. The body has lost the ability to regulate its own temperature. Without immediate cooling, brain damage and organ failure occur within minutes. Call emergency services and begin cooling instantly — do not wait.

Before a Heatwave

Prepare Your Home

1. Install reflective window film or hang light-coloured curtains — this blocks up to 70% of solar heat gain.
2. Close blinds, shutters, and curtains on sun-facing windows during the day.
3. Identify the coolest room in your home — interior rooms, north-facing rooms, or below-ground spaces are typically coolest.
4. Identify a public cooling centre (library, shopping centre, community hall) in case your home becomes dangerously hot.
5. Check that any fans and air conditioning are working before the heat arrives.
6. Stock extra water containers and fill them.

Prepare Your Body

1. Begin increasing water intake before the heatwave arrives — pre-hydration is protective.
2. Acclimatise gradually if possible — limit outdoor exertion to the coolest part of the day.
3. Review any medications you take — diuretics, antihistamines, antipsychotics, and some blood pressure medications reduce heat tolerance significantly.

During a Heatwave

Hydration

Rule	Detail
Drink before you are thirsty	Thirst means you are already mildly dehydrated
Quantity	At least 2–3 litres (68–100 oz) of water per day in extreme heat, more if active
Avoid alcohol	Alcohol increases urine output and dehydrates rapidly
Avoid excessive caffeine	Mild diuretic effect — limit coffee and energy drinks
Watch urine colour	Pale yellow = well hydrated. Dark yellow = drink more. Dark brown = serious dehydration, seek medical care
Electrolytes matter	If sweating heavily for hours, use oral rehydration salts or sports drinks — plain water can cause hyponatraemia (dangerously low sodium)

Staying Cool Without Air Conditioning

1. Cooling zones: Spend the hottest hours (10:00–17:00) in a cool building — library, supermarket, community centre, underground car park.
2. Wet towels: Apply a wet, cool cloth to the neck, wrists, armpits, and groin — these are high blood-flow areas that cool core temperature rapidly.
3. Cool showers or baths: Lower body temperature directly. Do not use cold water if the person is already showing signs of heat exhaustion — use cool (not cold) water.
4. Fans: Effective up to about 35°C (95°F) air temperature. Above this, fans circulate hot air and can increase heat stress. Mist fans (fan + water spray) remain effective at higher temperatures.
5. Basements and ground floors: Air temperature is typically 3–5°C (5–9°F) cooler underground.
6. Keep cool at night: Open windows after sunset to flush hot air out. Use a damp sheet instead of a duvet.
7. Freeze water bottles: Place them in front of a fan, or use as a cool body contact pack.

Outdoor Safety

• Avoid direct sun exposure between 10:00 and 17:00.
• Wear light-coloured, loose, breathable clothing (cotton or linen).
• Wear a wide-brimmed hat and apply broad-spectrum sunscreen SPF 30+ if outdoors.
• Never leave children, elderly, or pets in a parked vehicle — even a few minutes in direct sun can raise interior temperature to fatal levels.

Vulnerable Groups — Extra Care Required

Group	Risk Factor	Action
Elderly (65+)	Reduced thirst sensation, poorer heat regulation, often alone	Check on elderly neighbours twice daily during heatwave
Infants and young children	High surface area to body weight ratio, cannot self-regulate	Keep out of direct sun, ensure constant hydration
Outdoor workers	Extended exertion in heat	Mandatory rest breaks in shade, hydration schedule
People with chronic illness	Heart disease, diabetes, kidney disease increase risk	Review medications with doctor, ensure cooling access
People taking certain medications	Diuretics, antipsychotics, antihistamines impair heat response	Extra vigilance, seek medical advice
Athletes and those exercising	Voluntary exertion accelerates heat load	Train only in early morning or late evening; monitor for symptoms

⚠️ Check on elderly neighbours and family members every day during a heatwave. Social isolation is a major risk factor in heat deaths — most heat fatalities are people who were alone and had no one to notice their deterioration.

Treating Heat Stroke — Emergency First Aid

If someone has a high body temperature (40°C / 104°F or above), confusion, or has lost consciousness:

1. Call emergency services immediately.
2. Move the person to the coolest available location.
3. Remove excess clothing.
4. Cool by any available means: ice packs on neck/armpits/groin, cool wet towels on entire body, fan with water mist, cool water bath if available.
5. Do NOT give fluids to an unconscious person — risk of choking.
6. If conscious and able to swallow, offer cool water or sports drink in small sips.
7. Monitor breathing and stay with the person until emergency services arrive.

Power Outage During a Heatwave

If air conditioning fails during extreme heat:

1. Identify the coolest room in your home — close all other rooms.
2. Go to a public cooling centre if home temperature exceeds 32°C (90°F) for a sustained period.
3. Check on and assist neighbours, especially elderly people who may not have transportation.
4. Keep refrigerator and freezer closed as much as possible — food safety deteriorates quickly.
5. Use battery-powered or hand-crank fans with water spray.

Quick Reference — Heat Survival

Situation	Action
Heatwave forecast	Fill water containers, locate coolest room, check cooling centres
Heavy sweating, weakness, headache	Move to cool area, drink water, apply cool wet towels
Confusion, high body temp, not sweating	Heat stroke — call emergency services, cool immediately
No power, home overheating	Go to public cooling centre, wet towels on body, open at night
Elderly neighbour not seen today	Check on them — heat deaths often involve isolated people
Dark yellow or brown urine	Drink water immediately — seek care if brown

---

This guide is for general preparedness education. In a medical emergency, call local emergency services immediately. The information here is not a substitute for professional medical advice.