Summer health traps to avoid (and how to stay safe in the heat)

Hot days, long nights and endless outdoor plans – summer in Australia is one of a kind. But while you’re busy soaking it all in, it’s worth remembering how heat, sun and humidity can affect your health. Here are a few ways to look after yourself and keep the good times rolling. 

1. Sunburn and skin damage 

Improved mood and vitamin D are just some of the many benefits associated with time in the sun. But too much sun exposure can cause lasting damage. Even mild sunburn can increase your risk of skin cancer and cause early skin ageing.  

“UV damage happens quickly, even on cloudy days or when you’re out of routine,” says Monique Vincent, skin health nurse and nib Clinical Advisor. “Make sunscreen part of your everyday routine - not just something you use at the beach.” 

Use broad-spectrum SPF50+ sunscreen at least 20 minutes before heading outdoors and reapply every two hours or more often if you’re swimming or sweating. Pair it with a hat, protective clothing, sunglasses and shade during peak UV hours (10am–3pm) for the best protection. 

If you do get burnt, cooling gels or moisturisers can be a quick way to get rid of sunburn redness overnight. And if you’re unsure how to check your skin for signs of damage, you can use nib’s free online skin check or speak with a healthcare professional.  

2. Dehydration 

When it’s hot, you lose more water through sweat – and kids can be especially at risk. Along with water, sweat also drains important electrolytes like sodium and potassium, which help keep your body in balance. 

Keep a water bottle handy for the whole family and remind everyone to drink regularly, even if they don’t feel thirsty. During longer periods of activity or extreme heat, try an electrolyte drink which can help replace what’s lost. 

3. Overdoing the alcohol 

Summer celebrations often involve a drink or two. But keep in mind, alcohol dehydrates you and can affect your sleep, judgment and how well you handle the heat. 

Try alternating alcoholic drinks with a glass of water or non-alcoholic options and try avoiding drinking alcohol during the hottest part of the day. Pacing yourself helps you enjoy the celebration without overdoing it. 

4. Heat exhaustion and heatstroke 

Extreme heat can creep up on you and cause heatstroke if you’re not careful. 

“Hot weather isn’t just uncomfortable – it can be dangerous,” says Monique. “Pay attention to how your body feels and if you start to feel dizzy or stop sweating despite the heat, these could be signs of heatstroke, which needs urgent medical attention.” 

“Staying hydrated, taking regular breaks in the shade and dressing in light, breathable clothing can make all the difference on hot days.” 

Watch for early signs of heat exhaustion like heavy sweating, muscle cramps and weakness. If left untreated, it can progress to heatstroke – which requires medical attention. 

5. Food safety slips  

Outdoor meals and picnics are a big part of the Australian summer, but food left out in the heat can spoil quickly, increasing the risk of food poisoning. Keep cold food in the esky until you’re ready to eat and pop leftovers away within two hours (one hour if it’s really hot weather).  

6. Swimming safety

Nothing beats cooling off in the water – whether it’s a pool, river or the beach. But it’s important to stay aware of your surroundings and swim safely. 

• Always swim between the red and yellow flags at patrolled beaches. 

• Never swim alone or under the influence of alcohol. 

• Watch out for strong currents and rips – if you’re caught in one, stay calm and float until you can signal for help. 

• Keep an eye on kids around water at all times, even in shallow areas. 

If you’re planning a beach day, check local conditions before heading out and remember: shade, sunscreen and plenty of water are your best beach essentials.  

7. Mosquito bites (and prevention) 

Balmy evenings often bring a familiar buzz – mosquitoes. While most bites are harmless, mozzies can carry diseases like Ross River, Dengue fever or Barmah Forest virus, so prevention is your best protection.  To keep them at bay: 

• Use insect repellent that contains DEET or picaridin 

• Wear loose, long-sleeved clothing when outdoors, especially at dusk and dawn 

• Keep screens closed and use mosquito coils or citronella candles when relaxing outside.  

If you do get bitten, resist the urge to scratch – an ice pack or soothing antihistamine cream can help calm irritation. And if swelling, pain or flu-like symptoms appear, it’s worth checking in with your GP for peace of mind.  

8. March fly bites 

Anyone who’s spent time near water in summer knows the sting of a March fly bite. These insects are drawn to movement, heat and dark clothing, so a few simple habits can help you avoid the pain. 

Try these tips to protect yourself: 

• Avoid wearing dark colours like black or navy near water or bushland 

• Apply insect repellent, even during the day 

• If bitten, wash the area with soap and water and use a cold compress to reduce pain and swelling. 

Most bites heal on their own, but if you experience an allergic reaction or ongoing pain, speak with a healthcare professional.  

Stay on top of your summer health 

From skin checks to visiting a physio after an active day out, nib Extras cover can help you stay on top of your health all summer long.

Find an Extras cover that fits you and your family so you can enjoy the sunshine with confidence and additional peace of mind.