Beat the Heat this Summer

Looking for ways to beat the heat? Check out these cool spots around Parramatta:

• Parramatta Aquatic Centre
• PHIVE in Parramatta Square
• Wentworth Point Community Centre & Library
• Lake Parramatta
• Local shopping centres like North Rocks, Carlingford Court, and Westfield
• Council water play parks: James Ruse Reserve, Harris Park, Philip Ruddock Playground (Dundas Valley), Ollie Webb Reserve, and Inclusive Playground

If you're heading outdoors, avoid the hottest part of the day (11am–5pm). Stick to shaded areas in local parks to stay cool and safe.

Note: Please check opening hours before visiting.

Our key tips for keeping cool focus on avoiding heat when you can and cooling your body if you’re hot. Cooling your body is faster and more effective than trying to cool a room in your home with air conditioning. To keep cool, use these tips:

• Plan for high heat days by moving appointments to the early morning
• Drink plenty of water. Avoid sugary drinks, tea, coffee and alcohol as they can increase your risk of dehydration
• Avoid strenuous exercise, especially during the hottest parts of the day
• Wear light-coloured loose clothing when outside
• Have a cool shower or go for a swim at your local pool or at Lake Parramatta
• Put wet towels or cool packs on your arms or neck
• Put your feet into cool water
• Eat cool foods, like salads or fruit.

By keeping an eye on weather forecasts, you can take some small steps to prevent your home from heating up on hot days. Follow these tips to keep comfortable at home this summer:

• Close windows, doors, and blinds in the morning.
• In the evening when temperatures begin to drop, open up windows and doors to allow the cooler air into your home.
• If you have air conditioning, don’t wait until your home is hot to turn it on, but rather aim to keep it at a cool and comfortable temperature. This will help you use less energy.
• Have a designated cool room instead of trying to keep your entire home cool. This could be your bedroom or living room.
• Start to plan for future summers. Plant and maintain vegetation that provides dense canopy shade. If you only have a small space, consider climbing plants in pots with trellises placed near your windows.
• When building or renovating, use light coloured surfaces for your roofing, external walls and paved areas.

For more ideas for how to change your environment, we recommend visiting this site.

Just like us, our pets can suffer during hot weather and heatwaves. To keep them safe on hot days:

• Make sure they have plenty of water and shade available. Have multiple water bowls in case one is knocked over
• Bring pets inside if you can
• Avoid walking dogs or playing outside with them during the hottest part of the day
• Watch out for symptoms of heat stress. If you think your pet is suffering from heat stroke, call an RSPCA veterinary hospital or your local veterinarian immediately
• Spray your pet bird with a pump spray bottle (if they like it), or install a bird bath, ensuring they are always supervised
• Freeze half a bowl of water overnight and add half a bowl of cool water before giving it to your pet
• For small pets, put a ceramic tile or oven pan in the fridge or freezer for them to lie down on.

Visit this site to learn more about keeping pets safe during a heatwave.

Heat stroke can be life threatening. If you believe someone is suffering from heat stroke, immediately call triple zero (000).

Some people are at greater risk of heat-related illness than others and need to take more precautions on hot days. These people include:

• Babies and children
• Older people
• Pregnant people
• People with existing illnesses

Heat stroke is the most severe heat-related illness and requires urgent medical care. Symptoms include:

• Confusion
• Slurred speech
• Fainting
• Profuse sweating or hot, dry skin
• Muscle twitching or seizures
• Rapid breathing
• A quick and strong pulse
• Very high body temperature

Seek medical advice before taking aspirin, ibuprofen or paracetamol to treat heat stroke symptoms as they may be harmful.

Heat exhaustion is your body’s response to a loss of water and salt during hot weather through excessive sweating. Symptoms include:

• Pale skin
• Headache
• Nausea and vomiting
• Dizziness and fainting
• Weakness
• Thirst
• Heavy sweating
• Muscle cramps
• Decreased urine output
• Heat exhaustion must be treated quickly as it can develop into severe illness.
• First-aid for heat-related illness
• Get out of the heat and move to a cooler area indoors or under shade
• Lay down and elevate feet
• Loosen or remove clothing
• Cool down any way you can: spray the person with cool water, apply a cool, damp sponge or cloth, wet clothes and skin, have a cool shower or bath, apply ice packs or crushed ice in a damp towel on the neck, groin and armpits
• Drink small sips of water if able

Please note:

If you are unwell, contact your doctor or the Medicare Urgent Care Centre.

Urgent Care Triage Line: 1800 371 372

For more information about heat-related illness and first aid, you can visit the following sites:

• Signs, symptoms, and first-aid for heat-related illness
• Who is at greater risk of heat-related health problems