There are many alternative ways to mark Australia Day. But, for those who celebrate in traditional style, January 26 is often marked with barbecues, beach outings, and a backyard cricket matches with family and friends. Usually a combination of all three! However, with high temperatures often being a hallmark of Australia Day celebrations, dehydration and heat-induced illness are common risks. Brendan Maher, CEO of St John Ambulance Australia, is urging Australians to take extra precautions to stay safe, hydrated, and healthy. Here are his top six Australia Day First Aid tips to help ensure you’re prepared for a fun and safe day in the sun.
1. Drink plenty of water
The most important thing you can do to stay safe this Australia Day is to drink plenty of water. Dehydration can quickly take hold on a hot day, especially if you’re spending time outdoors, drinking alcohol, or engaging in physical activities like swimming or playing sports.
“One of the simplest and most important things that we can do to stay healthy and safe is to drink plenty of water and other hydrating fluids,” says Brendan Maher. Water is by far the best option, but if you’re looking for some variety, consider hydrating drinks like coconut water or electrolyte-rich beverages.
Avoid excessive alcohol or caffeinated drinks like coffee or soda, as they can contribute to dehydration. Alcohol, in particular, can make you feel thirsty, while simultaneously causing your body to lose more fluids. If you plan on having a few drinks, always make sure to balance it out with water in between.
2. Protect yourself from the sun
While it’s tempting to soak up the sun during your Australia Day festivities, the risk of heat-related illnesses increases significantly under direct sunlight. If you’re planning on spending time outdoors, take proactive steps to protect your skin and body from the sun’s harmful effects.
Wear a broad-spectrum sunscreen with a high SPF (at least 30) and reapply it every two hours, especially if you’re swimming or sweating. Make sure to cover all exposed areas of your skin, including the back of your neck, ears, and feet. Additionally, seek shade whenever possible, and consider wearing a wide-brimmed hat and UV-protective sunglasses.
A light, breathable outfit made of cotton or linen will also help keep your body cool. Dark colours tend to absorb heat, so opt for lighter hues when you’re outside for long periods.
3. Watch out for signs of dehydration and heat stress
Even if you take precautions, heat stress can still occur. It’s crucial to recognise the early signs of dehydration and heat-induced illness in both yourself and others, particularly children and the elderly, who are at higher risk.
Here are some common signs of dehydration and heat stress to watch for:
- Hot, red, or sweaty skin
- Dry, hot skin that no longer sweats
- Weakness, feeling faint, or dizzy
- Confusion or disorientation
- Rapid or weak pulse
- Muscle weakness or difficulty with coordination
- Nausea or vomiting
- Extreme thirst
- Loss of consciousness
If you notice any of these symptoms in yourself or others, it’s important to act quickly.
4. How to help
If you or someone you’re with shows signs of dehydration or heat stress, take immediate action to prevent the situation from worsening. The quicker you respond, the better.
- Move to a cooler place. Seek out shade, a cool room, or air-conditioned space to cool down.
- Remove excess clothing. Strip off any unnecessary clothing to help the body cool down.
- Hydrate. Start drinking water immediately. Avoid sugary drinks or alcohol. Drink slowly at first to allow your body to absorb the fluids. An electrolyte-packed ice block, like the ones from Hydralyte, can also help.
- Apply cold water. Use a wet towel, or pour cool water on the body to lower the body temperature. If possible, direct a fan on the person to enhance cooling.
If the person is feeling lightheaded or disoriented, lie them down with their legs elevated to help with circulation.
5. In case of emergency
Heat stress and dehydration can escalate quickly, and in some cases, they can lead to life-threatening conditions like heat stroke. If symptoms don’t improve within a few minutes or if the person loses consciousness, it’s critical to seek medical assistance immediately.
Call 000 for emergency help and explain the situation. Emergency services are equipped to manage severe cases of dehydration and heat illness, so don’t hesitate to reach out if things take a turn for the worse.
6. Look out for each other
Finally, it’s essential to look out for each other on Australia Day. While many people may feel fine initially, the heat can creep up on you, and it’s easy to overlook signs of dehydration in others. If you’re attending a social event, keep an eye on your friends and family, especially those who may be more vulnerable to heat stress. Always offer water and encourage breaks from the sun.
Australia Day should be a time for celebrating everything we love about our country, and by staying hydrated, protecting ourselves from the sun, and being aware of the risks of heat illness, we can ensure everyone has a safe and enjoyable day.
So, enjoy the day, stay hydrated, and look out for one another—Australia Day 2025 can be both fun and safe if you take these simple precautions to heart.
