Beating the summer heat at home comes down to blocking out the sun, improving airflow during cooler hours, and optimizing your indoor appliances. By combining natural cooling methods with a few clever tricks, you can keep your living space comfortable without driving up your energy bills.1. Block the Heat (Daytime)Close Your Blinds: Keep your blinds, curtains, and shades fully closed during the hottest parts of the day. Blackout or thermal curtains are highly effective at preventing solar heat from warming up your rooms.Seal Your Space: Check for drafts around windows and doors that let hot air in. Use draught-proofing strips or magnetic insulated letterbox flaps if needed.Minimize Appliance Use: Avoid using the stove, oven, or tumble dryer during the day, as these radiate significant heat. Opt for cold meals or use air fryers and microwaves instead.2. Maximize Airflow (Nighttime)Night Venting: Once the sun goes down and the outside air drops below your indoor temperature, open windows on opposite sides of the house to create a cross-breeze and push trapped heat out.Exhaust Hot Air: Turn on kitchen and bathroom extractor fans during hot hours to pull rising hot air out of your home before it builds up.Optimize Ceiling Fans: Make sure your ceiling fans are rotating counterclockwise to push cool air straight down onto your skin. This creates a wind-chill effect that makes the room feel several degrees cooler.3. Enhance Your FansThe Ice Hack: Place a shallow bowl of ice or an ice pack directly in front of a portable fan. As the ice melts, the fan will circulate a cool, misty breeze throughout the room.Use Box Fans Strategically: In the evenings, you can point a box fan outwards from an open window to actively push the hot, stagnant air out of the room.4. Cool Your Body DirectlySometimes it is easier to cool your personal temperature than the whole house.Target Pulse Points: Run cool water over your wrists, or place a damp, cool cloth on your neck.Chilled Linens: Put your pillowcases in the freezer for a few minutes before bed, or use a frozen, damp gym towel wrapped loosely around your neck in the afternoon.Stay Hydrated: Sip water constantly and eat water-rich foods like watermelon, cucumbers, and citrus fruits to naturally regulate your core temperature.

Beat the heat: 6 ways to keep your home cool and save on power this summer
Summer is upon us and that means things are about to get hot and humid. It might be tempting to crank up the air-con over the summer months, but there are plenty of other ways to keep your home nice and cool without racking up your power bill.

Freshen up your home this summer with these energy-friendly home cooling tips.

1. Swap out your bed sheets
Steamy summer nights got you tossing and turning? Your choice of bed sheets could be to blame.

Flannel and fleece might be your best buds when you want to hibernate the winter away, but they have no place on your bed in summer. The same goes for silk - even though it feels light and luxurious, silk actually traps heat.

Instead, you want to look for light, natural fabrics. Cotton is a decent option, but if you really want to beat the heat look for linen, bamboo or percale sheets. Linen breathes remarkably well and has excellent moisture-wicking properties, while percale somehow always manages to feel crisp and cool to the touch.

2. Draw your curtains to block out the sun
Drawing your curtains doesn't just keep your home warm in winter - it can keep your place cool in summer, too!

The strategy is simple: just keep your curtains or blinds closed from early afternoon through to the early evening when the temperature starts to drop, paying special attention to the side of the house where the sun comes in. Blockout curtains are specifically designed to block out sunlight, and are worth considering if you're planning on renovating in the near future.

3. Turn off the gadgets
Every appliance and device in your home generates some level of heat, which can contribute to the overall temperature of your indoor living spaces. Some electronics (like your cellphone) generate an almost imperceptible amount of heat, while others (like your oven, refrigerator, vacuum cleaner and desktop computer) - are major heat producers.

Keep your home cool by switching off your heat-producing appliances if you're not using them. Remember that appliances still drain energy when they're in standby mode, so keep gadgets switched off at the wall to save even more on your power bill over summer. And if you're still using incandescent light bulbs, now's the time to make the switch - about 90 percent of the energy that goes into those bulbs is released as heat rather than light.

4. Insulate your home
You've probably heard all about how insulating your home can help reduce heat loss in winter, but you might be surprised to learn that insulation is equally important for keeping your home cool over summer. Insulation acts as a thermal barrier, preventing cool indoor air from escaping and stopping warm outdoor air from getting inside.

Most heat transfer takes place in your roof, which means it's the most important area to insulate, followed by the floors and then the walls. Retrofitting insulation isn't easy or particularly cheap, but it really can make a huge difference to the temperature of your home and will also allow your heating or cooling systems to work much more efficiently.

5. Keep your doors closed
In summer, you're going to feel tempted to throw open your doors and windows in the morning to let in some fresh air. Resist that urge.

Why? Well, by about mid-morning, there's a good chance that the temperature outdoors is going to be higher than the temperature indoors. By opening up your doors and windows, all you're really doing is inviting a whole lot of hot, stuffy air into your home.

Your best bet is to open your windows at night to let the cool air in and close them in the morning to trap the cool air. On the other hand, it can also be a good idea to create some natural ventilation by opening up windows at opposite sides of your home and creating a cross draft. We'll leave this one up to you.

6. Move dinner outdoors
Slaving away over a hot oven is a sweaty ordeal at the best of times, but in summer it's enough to turn the whole house into a veritable sauna.

Hit pause on the Sunday roast over the summer months and move dinner outdoors. Firing up the barbie will help keep your house cool and reduce your power bill, while dining al fresco will allow you to make the most of that sweet, sweet summer breeze.

10 Cool Tips for Summer Heat
While a sunny summer is nice, too much of something is never a good thing. Excessive heat can cause dangerous conditions, such as dehydration, heat cramps, heat exhaustion and heat stroke. Here are some ways to beat the summer heat.


1. Wear natural fabrics, such as a loose-fitting, white cotton or linen shirt. Dark fabrics absorb light more than lighter ones.
2. Replace the salt lost from excessive sweating with lemon water. One squeezed lemon provides 21% of a person's daily required dose of vitamin C. The acid in lemons can damage your teeth so don't forget to use a straw.
3. Remember that foods rich in fat and protein take longer for your body to digest and therefore require additional metabolic heat. Go for salads to help you feel light and hydrated.

4. Use frozen water bottles to cool down your pulse points including behind your ear, at the bottom of your throat, on your wrist, inside your elbow and behind your knee.
5. Apply a moisturizer that contains aloe vera on sunburned skin. Sunburns slow the skin's ability to cool itself off.
6. Invest in room-darkening curtains to help keep the light and heat out more efficiently.

7. Avoid heat-producing appliances, such as the dryer. Air-dry your clothes instead.
8. Avoid using the oven, try outdoor grilling or use a slow cooker to help keep the heat out.
9. Ditch your incandescent lights and make the switch to LED bulbs. LEDs give off cooler lighting, which also means your air conditioner won't have to run as high during summer.

10. Stay indoors or in an air-conditioned area as much as possible. Spending only two hours in an air-conditioned space can help reduce your risk of heat stroke.
For Active Lives - How to Stay Hydrated
With temperatures sky-high this summer, staying hydrated is important whether you're just sitting in the sun, exercising for recreation or playing sports. If dehydration sets in, you may start to feel tired and dizzy, have muscle cramps or lose consciousness, entirely. Here are some tips to stay ahead of your hydration needs, especially for those who have an active lifestyle:

Before exercise: Drink 17 to 20 ounces of water within 2 to 3 hours
During warm-up: Drink 8 ounces of water within 20 to 30 minutes
During exercise: Drink 7 to 10 ounces of water every 10 to 20 minutes
After exercise: Drink 8 ounces of water within 30 minutes
Staying cool as a cucumber this summer can be easier than it seems. But if you or someone you know is suffering from heat stroke or dehydration, go to the nearest hospital or call 911. Please do not delay care. We are here for you.

How to cope and stay safe in extreme heat
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Summary
Read the full fact sheet
Keep cool: use air conditioning or a fan, wear light and loose-fitting clothing, and keep skin wet, using a spray bottle or damp sponge and by taking cool showers.
Stay hydrated: during days of extreme heat, keep drinking water before you feel thirsty, especially if outdoors or performing physical activity.
Plan ahead: Cancel or reschedule activities for the coolest part of the day and avoid exercising and being outdoors in the heat.
Check in with others. Let family, friends and neighbours know you are OK or check in with those at increased risk or who may need your support during days of extreme heat.
Monitor the weather forecast and the Bureau of Meteorology Heatwave warnings online or via the Bureau’s app. Subscribe to receive Department of Health heat health warnings.
On this page
Heat-related health problems
Staying safe in extreme heat
Older people and extreme heat
Children and extreme heat
People working or exercising outdoors in extreme heat
How you can help others
Managing events or workplaces
Where to get help
In your language
Heat-related health problems
During extreme heat it is easy to become dehydrated or for your body to overheat.

Heat can cause serious and potentially fatal health problems such as heat exhaustion and heatstroke, trigger sudden events like heart attack or stroke, or worsen existing medical conditions like kidney or lung disease.

Extreme heat can affect anybody. Those more at-risk include people over the age of 65, babies and young children, pregnant women, people with acute or chronic health problems and people who are socially isolated.

Staying safe in extreme heat
Prevent heat-related health problems by keeping cool and staying hydrated during hot weather. Plan ahead and check in with others.

Keep cool:
Use air conditioning if available. The cost of air-conditioning can be reduced by using a fan at the same time, and increasing the thermostat temperature on your AC unit to 26-27˚C.
Electric fans can help cool the body when the indoor temperature is below 39-40˚C.
Keep your skin wet using a spray bottle or damp sponge.
Soak a towel in cool tap water and wrap it loosely around your head.
Take cool showers or foot baths with cool tap water.
Wrap ice cubes in a damp towel and drape around your neck.
Wear light and loose-fitting clothing.
Consider visiting an air-conditioned building such as a shopping centre or public library.
Use blinds or curtains to block sun from shining directly through windows.
Open windows and doors if you think it is hotter indoors than outdoors.
Stay hydrated:
During days when you are exposed to extreme heat, keep drinking water before you feel thirsty, especially if outdoors and performing physical activity. If your doctor has asked that you limit your fluid intake, ask them how much water you should drink during hot weather.
Whenever you leave home, always take a water bottle with you.
Watch for signs of dehydration like feeling thirsty, lightheaded, having a dry mouth, tiredness, having dark-coloured, strong-smelling urine or passing less urine than usual.
Plan ahead:
During extreme heat, cancel or reschedule non-essential outings.
Plan essential activities for the coolest part of the day. If you do have to go outside, take a water bottle with you, seek shade, and wear a hat and sunscreen for skin protection.
Keep up to date with weather forecasts and warnings – via TV or radio, check the Bureau of Meteorology heatwave forecast online or via their app, and subscribe to receive Heat health warnings from the Department of Health.
Stock up on food, water and medicines so you don’t have to go out in the heat.
Make sure that food and medicines are stored at appropriate temperatures.
See your doctor to check if changes are needed to your medicines during extreme heat.
Check that your fan or air-conditioner works well. Have your air-conditioner serviced if necessary.
Power failures can happen during times of extreme heat – ensure you have a torch, battery-operated radio, fully charged mobile phone or battery back-up, food items that don’t require refrigeration, medications, plenty of drinking water and other essential items. Have a cool-box available to store ice or cool packs with medications.
Look at the things you can do to make your home cooler such as installing reflecting coatings, insulation, glazing, external window awnings, shade cloths or external blinds, and planting trees to provide shade around the house.
Check in with others
A quick call can make a big difference. Let family, friends and neighbours know you are OK or check in with those at increased risk or who may need your support during days of extreme heat.
Older people and extreme heat
People over 65 years are more susceptible to heat-related health problems because their bodies are less able to adjust to changes in temperature. They are also more likely to have underlying medical conditions and be taking medication that may interfere with the body’s ability to regulate temperature.

Older people with medical conditions should review their care plan with their doctor to ensure that these conditions are well-controlled before the weather gets hot. Ask your doctor if you are at increased risk of heat-related health problems in hot weather. The doctor may advise that you adjust your fluid intake, avoid certain medications or adjust the dosage during periods of extreme heat.

Children and extreme heat
Babies and young children need special care during hot weather because they are less able to cope with changes in temperature:

Never leave babies or young children in cars.
Offer additional breast- or bottle-feeding to babies during hot weather and encourage children to drink regularly. The Australian Breastfeeding Association has more information about breastfeeding and hot weather.
During hot weather, dress babies and children in light, loose-fitting clothing.
Babies in strollers can be kept cool by covering the stroller with a moist muslin/cotton cloth, preferably with a battery-operated clip-on fan if available. Keep the covering wet with a spray bottle.
People working or exercising outdoors in extreme heat
Working and exercising in the heat elevates the risk of heat related-health problems. For people outdoors during hot weather:

Where possible, cancel outdoor work or heavy exercise or reschedule for a cooler day.
Plan essential activities for the coolest part of the day.
Rest breaks should be taken more often and for longer when possible. Shade and any natural air movement should be provided where possible.
Outdoor misting fans, if available, can reduce air temperature and help cool the body.
Stay hydrated – generally, drink at least half a litre of fluids in the 2 hours before exercising. During your exercise, aim to drink about 200 ml every 20 minutes or so.
How you can help others
Help relatives and friends more at-risk of heat-related health problems by:

Checking in with them regularly to see how they’re coping, especially if they are living alone. Call them at least once on any extreme heat day. Ask them to call you if they have any concerns or just to check in.
Seeking medical care immediately if they are showing any signs of heat-related health problems.
Encouraging them to keep cool and stay hydrated.
Offering to help by doing shopping or other errands so they can avoid the heat, if it’s safe for you to do so.
If it’s safe to do so, taking them somewhere cool for the day (e.g., a shopping centre, a cinema, a library) or having them stay the night if they are unable to stay cool in their home.

To beat the summer heat in Lagos, focus on hydration and environmental control. Stay hydrated by drinking plenty of water, dress in loose, lightweight natural fabrics, and keep your home cool by blocking direct sunlight during the day. Seek shade or air-conditioned spaces during peak afternoon hours.Hydration & DietDrink consistently: Drink water regularly throughout the day, even before you feel thirsty.Replenish electrolytes: If sweating heavily, use rehydration drinks, or make your own with a pinch of salt and a squeeze of lemon to replace lost minerals.Limit dehydrating drinks: Avoid excessive alcohol, caffeine, and sugary beverages, which contribute to dehydration.Eat cooling foods: Focus on fruits and veggies with high water content like watermelon, cucumber, and salads, which require less metabolic energy to digest.Keeping Your Home CoolBlock the sun: Close your curtains, blinds, and shutters on sun-facing windows during the hottest parts of the day.Cross-ventilate at night: Once outdoor temperatures drop in the evening, open windows on opposite sides of your living space to flush out stored heat.Limit heat-producing activities: Avoid using your oven or running appliances like washing machines and dryers during the hottest parts of the day.Optimize fans: Place a bowl of ice directly in front of an electric fan to create a DIY air conditioning effect.Personal Cooling HacksCool your pulse points: Apply cold rags, ice packs, or frozen water bottles to your neck, wrists, inner elbows, and behind your knees for quick relief.Tepid, not freezing, showers: Take shorter, lukewarm or tepid showers. Extremely cold water can actually cause your blood vessels to constrict and trap heat inside your body.Dress appropriately: Wear loose-fitting, light-colored clothing made from breathable fabrics like cotton or linen.Avoid peak sun: Limit outdoor physical activity to the early mornings or evenings when it is much cooler.

Beating the summer heat across the U.S. requires a mix of smart home management and safe outdoor practices. Stay cool by drinking plenty of water, wearing loose, light-colored, breathable clothing, utilizing air conditioning, keeping curtains drawn during peak sun hours, and avoiding strenuous activity in the afternoon.Home Cooling StrategiesOptimize your windows: Keep blinds, shades, and curtains closed during the day to block direct sunlight. Open windows at night or early in the morning when the air is cooler to create a natural breeze.Manage airflow: Use ceiling fans (rotating counter-clockwise to create a wind-chill effect) and cross-ventilation. You can place a fan facing outward in a window to blow hot air out, and a fan on the opposite side of the room to pull cool air in.Limit appliance use: Stoves and ovens generate significant ambient heat. Opt for cold meals, outdoor grilling, or use a microwave or air fryer instead.Electronics: Turn off non-essential electronics, TVs, and appliances that radiate heat when plugged in.Outdoor & Activity TipsTiming is everything: Schedule outdoor activities, exercising, or errands for the early morning or late evening to avoid peak sun hours (typically 10 a.m. to 4 p.m.).Dress appropriately: Wear lightweight, moisture-wicking, and light-colored clothing. Top it off with a wide-brimmed hat and UV-blocking sunglasses.Hydration: Drink water consistently throughout the day, even if you do not feel thirsty. If you are sweating heavily, supplement with electrolyte-rich drinks. Limit or avoid caffeine and alcohol as they cause dehydration.Sunscreen: Apply a broad-spectrum sunscreen of SPF 30 or higher about 15 minutes before going outside and reapply every two hours.For a quick visual breakdown of the best ways to dres

Beat the Heat on the GoPortable cooling: Keep items like handheld misters, neck fans, and cooling towels handy. You can also make DIY ice packs wrapped in cloth and place them on your neck or armpits to lower your body temperature quickly.Utilize community spaces: If you do not have adequate air conditioning at home, check for municipal cooling centers, local libraries, malls, and public pools or splash pads. Many cities open cooling centers during extreme heat waves.Car safety: Never leave children or pets in a parked vehicle, even for a few minutes, as temperatures inside can skyrocket to deadly levels almost immediately.

Essential Guide to Beating the Summer Heat
Understanding the Risks of Extreme Heat
Extreme heat is more than just an inconvenience; it can pose serious health risks if not managed properly. As temperatures soar, your body works harder to maintain its core temperature, which can lead to various heat-related illnesses.

One of the primary risks associated with extreme heat is dehydration. When your body loses more fluids than it takes in, it can lead to a range of symptoms from mild thirst to severe complications. Heat exhaustion and heatstroke are other serious conditions that can occur when your body overheats. These can be particularly dangerous for vulnerable groups such as the elderly, young children, and those with pre-existing health conditions.

It’s also important to note that extreme heat can exacerbate certain health conditions. For instance, individuals with respiratory issues may find their symptoms worsen in hot weather. Similarly, those with cardiovascular conditions may experience increased strain on their heart as the body works harder to cool itself.

Heat Risk Factors Table

Risk Factor	Description	Preventive Measures
Age	Elderly and young children are more susceptible	Extra monitoring and care
Health Conditions	Certain illnesses increase vulnerability	Consult with healthcare provider for specific advice
Medication	Some medications can affect heat tolerance	Review medications with your doctor
Lack of Air Conditioning	Increases exposure to heat	Use alternative cooling methods (discussed later)
Isolation	Reduces access to help if needed	Regular check-ins with friends or family
Clever Ways to Keep Cool Without Air Conditioning
While air conditioning is an effective way to beat the heat, it’s not always available or economically feasible. Fortunately, there are numerous clever strategies you can employ to keep cool without relying on AC.

Optimise your windows: During the day, keep your curtains or blinds closed to block out the sun’s heat. In the evening, when the temperature drops, open your windows to let in cooler air. Consider installing reflective window film to further reduce heat gain.

Create a cross-breeze: Position fans strategically to create air circulation throughout your home. Place one fan facing out of a window to push hot air out, and another fan on the opposite side of the room to draw cooler air in.

Use the night to your advantage: Open windows and use fans to bring in cooler night air. In the morning, close windows and draw curtains to trap the cool air inside.

Minimise heat-generating activities: Avoid using the oven or stove during the hottest parts of the day. Opt for cool meals or use outdoor cooking methods like grilling.

DIY cooling solutions: Create your own cooling mist by filling a spray bottle with water and a few drops of peppermint essential oil. Spritz yourself for an instant cooling effect.

Remember, these methods can be combined for maximum effect. Experiment with different techniques to find what works best for your living space and personal comfort.

Staying Hydrated: The Cornerstone of Heat Management
Proper hydration is crucial when combating summer heat. Your body relies on water to regulate its temperature, and in hot weather, you lose more fluids through sweat. Replenishing these lost fluids is essential for maintaining your health and comfort.

The general recommendation is to drink at least 8 glasses of water a day, but during hot weather, you may need to increase this amount. Listen to your body and drink water regularly, even if you don’t feel thirsty. Thirst is often a late indicator of dehydration.

While water is the best choice for hydration, you can also incorporate other beverages and foods into your hydration strategy:

Herbal teas (served iced)
Fresh fruit juices (without added sugars)
Coconut water
Fruits with high water content (watermelon, strawberries, oranges)
Vegetables with high water content (cucumber, lettuce, celery)
Hydration Tips

Keep a reusable water bottle with you at all times.
Set reminders on your phone to drink water regularly.
Flavour your water with slices of lemon, lime, or cucumber for variety.
Eat water-rich foods as part of your meals and snacks.
Avoid excessive alcohol and caffeine, as these can contribute to dehydration.
Outdoor Activities: Enjoying Summer Safely
Summer is a wonderful time to enjoy outdoor activities, but it’s important to do so safely when temperatures are high. With some planning and precautions, you can still make the most of the season without putting yourself at risk.

Firstly, timing is key. Plan your outdoor activities for the cooler parts of the day, typically early morning or late evening. The sun’s rays are strongest between 10 am and 4 pm, so try to limit your exposure during these hours.

When you do venture out, protect your skin from the sun’s harmful UV rays. Apply a broad-spectrum sunscreen with an SPF of at least 30, and reapply every two hours or after swimming or sweating. Don’t forget often-missed areas like the tops of your feet, your ears, and the back of your neck.

Dressing appropriately can also help you stay cool outdoors. Opt for loose-fitting, coloured clothing made from breathable fabrics like cotton or linen. Don’t forget to wear a wide-brimmed hat to protect your face and neck, and sunglasses to shield your eyes.

Safe Summer Activities
Water-based fun: Swimming, paddling, or even just splashing in a shallow pool can help you stay cool.
Indoor-outdoor hybrid activities: Visit air-conditioned museums or galleries, then enjoy their outdoor spaces during cooler hours.
Evening picnics: Pack a cool meal and enjoy dinner in a local park as the day cools down.
Early morning nature walks: Explore local trails or parks before the heat of the day sets in.
Community events: Look for summer evening concerts or outdoor film screenings in your area.
Remember to always carry water with you and take regular breaks in the shade when engaging in outdoor activities.

Recognising and Responding to Heat-Related Illnesses
Being able to recognise the signs of heat-related illnesses is crucial for your safety and the well-being of those around you. Heat-related illnesses can range from mild heat cramps to severe heatstroke, which can be life-threatening if not treated promptly.

Common Heat-Related Illnesses and Their Symptoms
Heat Cramps

Muscle pains or spasms
Usually in the abdomen, arms, or legs
Heat Exhaustion

Heavy sweating
Cold, pale, and clammy skin
Fast, weak pulse
Nausea or vomiting
Muscle cramps
Tiredness or weakness
Dizziness
Headache
Fainting
Heatstroke

High body temperature (103°F or higher)
Hot, red, dry, or damp skin
Fast, strong pulse
Headache
Dizziness
Nausea
Confusion
Losing consciousness
If you or someone around you is experiencing symptoms of heat exhaustion, it’s important to act quickly:

Move to a cool place
Loosen clothing
Apply cool, wet cloths to the body or take a cool bath
Sip water
For heatstroke, call emergency services immediately. While waiting for help:

Move the person to a cooler place
Lower the person’s temperature with cool cloths or a cool bath
Do not give the person anything to drink
By being aware of these symptoms and knowing how to respond, you can potentially save a life.

Embracing a Comfortable Summer with Falcon Housing Association
As we’ve explored in this guide, beating the summer heat is about more than just staying cool—it’s about maintaining your health, safety, and overall well-being. At Falcon Housing Association, we’re committed to ensuring that you have all the information and support you need to enjoy a comfortable summer.

From understanding the risks of extreme heat to implementing clever cooling strategies, staying hydrated, enjoying outdoor activities safely, and recognising heat-related illnesses, you’re now equipped with a comprehensive toolkit for summer heat management.

Remember, these strategies are most effective when used in combination and tailored to your specific needs and living situation. Don’t hesitate to experiment with different methods to find what works best for you.