Summer Weather Survival Guide — Beat the Heat

Understanding Summer Heat

Summer temperatures regularly exceed 30°C across much of the world. Combined with humidity, this can feel like 40°C or more. Understanding heat risks is the first step to enjoying summer safely.

Hydration Rules

Drink 2-3 litres per day minimum; more if active or outdoors
Do not wait until you are thirsty — thirst means you are already dehydrated
Water is best; add electrolytes for prolonged activity
Avoid excessive alcohol — it increases dehydration
Eat water-rich foods: watermelon, cucumber, oranges

Sun Protection

Time	UV Risk	Action
6-9 am	Low-Moderate	Great for outdoor activity
10 am-2 pm	High-Extreme	Minimise exposure, seek shade
2-5 pm	Moderate-High	Still need protection
After 5 pm	Low	Safe for outdoor plans

Apply SPF 30+ sunscreen every 2 hours. Wear a hat and UV-blocking sunglasses.

Cooling Strategies

Open windows at night, close them and draw curtains during the day
Use fans strategically — position them to create cross-ventilation
Take cool showers when overheated
Wet a towel and drape it over your neck
Spend the hottest hours in air-conditioned spaces

Exercise in Summer

Shift workouts to early morning (before 8am) or evening (after 6pm)
Reduce intensity by 20-30% on hot days
Wear light, moisture-wicking clothing
Always carry water
Stop immediately if you feel dizzy, nauseous, or confused

Heat Danger Signs

Symptom	Likely Condition	Action
Heavy sweating, weakness	Heat exhaustion	Cool down, hydrate, rest
Stopped sweating, confusion	Heat stroke	Call emergency services
Muscle cramps	Heat cramps	Rest, stretch, electrolytes

Monitor heat conditions on Weather Tomorrow.