Sydney heatwave safety guide 2026, including cooling centres, health risks, and what to do during extreme heat, from checking on vulnerable
Lifestyle Desk is a contributing writer covering weather and public affairs for The Sydney Times.
A heatwave is a period of abnormally hot weather that lasts for three or more days. In Sydney, a heatwave is defined as three or more consecutive days with temperatures above 35 degrees Celsius. Heatwaves are dangerous because they can cause heat-related illness, including heat exhaustion and heat stroke. Heatwaves are most common in Sydney during the summer months of January and February, but they can occur at any time of year.
Heatwaves can cause a range of health problems, from mild to life-threatening. The most common heat-related illnesses are:
Heat rash. Heat rash is a skin irritation caused by blocked sweat ducts. Heat rash appears as red bumps on the skin and is most common in hot, humid weather. Heat rash is not serious and can be treated by cooling the skin and keeping it dry.
Heat cramps. Heat cramps are muscle cramps caused by loss of salt and fluids through sweating. Heat cramps usually affect the legs, arms, and abdomen. Heat cramps can be treated by resting in a cool place, drinking water, and stretching the affected muscles.
Heat exhaustion. Heat exhaustion is a more serious condition caused by dehydration and loss of salt. Symptoms of heat exhaustion include heavy sweating, weakness, dizziness, nausea, and headache. Heat exhaustion can be treated by resting in a cool place, drinking water, and cooling the body with a cool bath or shower. If left untreated, heat exhaustion can progress to heat stroke.
Heat stroke. Heat stroke is a life-threatening condition caused by the body's inability to regulate its temperature. Symptoms of heat stroke include high body temperature, confusion, seizures, and loss of consciousness. Heat stroke requires immediate medical attention. Call 000 and cool the person with a cool bath or shower while waiting for the ambulance.
Some people are at higher risk of heat-related illness than others. The following groups are at higher risk:
Older people. Older people are at higher risk because their bodies are less able to regulate temperature. Older people are also more likely to have chronic medical conditions, such as heart disease and diabetes, that increase the risk of heat-related illness.
Young children. Young children are at higher risk because their bodies are less able to regulate temperature. Young children are also more likely to be left in cars, which can heat up quickly and cause heat stroke.
People with chronic medical conditions. People with chronic medical conditions, such as heart disease, diabetes, and respiratory disease, are at higher risk because their conditions can be worsened by heat.
People who are socially isolated. People who are socially isolated are at higher risk because they may not have anyone to check on them during a heatwave.
Outdoor workers. Outdoor workers are at higher risk because they are exposed to the sun and heat for long periods of time.
The NSW Government and local councils provide cooling centres during heatwaves. Cooling centres are air-conditioned public spaces where people can go to escape the heat. The following cooling centres are available in Sydney:
Libraries. Libraries are air-conditioned and are open during normal business hours. Libraries are a good option for people who want to escape the heat during the day.
Shopping centres. Shopping centres are air-conditioned and are open during normal business hours. Shopping centres are a good option for people who want to escape the heat during the day.
Community centres. Community centres are air-conditioned and are open during normal business hours. Community centres are a good option for people who want to escape the heat during the day.
Public swimming pools. Public swimming pools are a good option for cooling down during a heatwave. Many public swimming pools have extended hours during heatwaves.
The NSW Government publishes a list of cooling centres on its website during heatwaves. The list is available at Service NSW Cooling Centres.
The following tips can help you stay cool during a heatwave:
Stay indoors. Stay indoors during the hottest part of the day, usually between 11am and 4pm. If you need to go outside, stay in the shade and wear a hat, sunglasses, and sunscreen.
Drink water. Drink plenty of water throughout the day, even if you are not thirsty. Avoid alcohol, coffee, and sugary drinks, as they can cause dehydration.
Wear light clothing. Wear lightweight, light-coloured, loose-fitting clothing. Avoid dark colours, as they absorb heat.
Use air conditioning. Use air conditioning to cool your home. If you do not have air conditioning, use fans and open windows at night to let cool air in.
Check on vulnerable people. Check on older people, young children, and people with chronic medical conditions during a heatwave. Make sure they have access to cool water and a cool place to stay.
Never leave children or pets in a car. Never leave children or pets in a car, even for a few minutes. The temperature inside a car can rise to dangerous levels in minutes.
Avoid strenuous activity. Avoid strenuous activity during the hottest part of the day. If you need to exercise, do it early in the morning or late in the evening.
If you or someone you know is experiencing heat-related illness, take the following action:
Heat rash. Cool the skin with a cool bath or shower and keep it dry. Apply a soothing lotion, such as calamine lotion.
Heat cramps. Rest in a cool place, drink water, and stretch the affected muscles. Massage the affected muscles to relieve the cramps.
Heat exhaustion. Rest in a cool place, drink water, and cool the body with a cool bath or shower. If the symptoms do not improve within 30 minutes, seek medical advice.
Heat stroke. Call 000 immediately. Cool the person with a cool bath or shower while waiting for the ambulance. Do not give the person anything to drink.
More information about heatwave safety is available at NSW Health Heatwave and Bureau of Meteorology Heatwave.
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