Protect Yourself from Summer Heat: Essential Tips for Seniors

Picnics, parades and pool days mean summer is here — and so is the heat. However you spend your extended sunlight season, remember that rising temperatures and high humidity pose real health risks if you’re over 65.

To beat the heat and its havoc (dehydration can sneak up faster than you think!), a little preparation goes a long way. Here’s what to know before heading outside — and what to do if the heat gets the better of you.

Why heat hits harder as we age

Not all that long ago, you might have spent hours at the beach or park under the hot sun with little more than a carbonated beverage to quench your thirst. But as you get older, it’s harder for your body to handle all that heat.

Health issues like heart, lung and kidney disease can make older adults more susceptible to the risks of high temperatures. Natural changes to our skin also limit our ability to regulate heat. At the same time, we often feel less hungry and thirsty than we used to, which means dehydration can set in before we ever feel the urge to drink. Certain medications can speed up the overheating or dehydration process too.

4 tips for summer safety

If your calendar is full of trips to the zoo or the shore this summer, hooray! It’s great to stay engaged and take advantage of time outside with family and friends. Just keep these tips in mind to keep out of the danger zone.

Lower your body temperature

When it comes to staying cool, some simple adjustments can make all the difference. Avoid being outside during the hottest part of the day, typically between 11 a.m. to 3 p.m., and always give yourself permission to rest. You’ll enjoy the day more for it.

If your plans include a midday event, such as a 4th of July parade or family reunion, scout out shady spots in advance or bring a canopy for shade. Wearing lightweight, light-colored, loose-fitting clothing and a wide-brimmed hat also helps your body stay cooler. To prevent sunburns, don’t forget the sunscreen.

Keep the fluids coming

The first sign of mild dehydration is often thirst, so it’s important to keep sipping water or your favorite beverage throughout the day, especially if you plan on spending it outside. Older adults often need more liquids than they realize, so be intentional about it. Bring along a water bottle of your own and limit alcohol and caffeine, which can speed up dehydration.

For men ages 51 and up, the National Academy of Medicine recommends about 13 cups of fluid a day and about 9 cups for women. That includes all liquids, including water, juice and fluids from food.

With that said, your doctor knows your situation best. Some medications and health conditions can impact how much fluid your body needs. Ask your doctor what’s right for you.

Know the signs of heat emergency

If you are overheating or dehydrated, your body will let you know: watch out for symptoms like dizziness, muscle cramps, swelling in your ankles and feet, nausea, weakness and a rapid pulse, says the National Institute on Aging.

Heat exhaustion and heat stroke are medical emergencies. Symptoms include heavy sweating, nausea, a rapid heartbeat and, in some cases, loss of consciousness. If you or somebody you know is showing signs of heat stroke, call 911 immediately.

Cool off at ArchWell Health

At ArchWell Health, we can help you stay cool this summer — whether you need a place to sit and relax or a little extra medical support. All our centers feature an activity room where we host weekly events, and members are always welcome to enjoy snacks and drinks in the lobby.

If you’re a member and find yourself feeling a bit dehydrated, call us first before heading to the ER. Most of the time, our care team can schedule a same-day sick appointment and provide an IV if needed.

So, as you prepare your famous berry cobbler for the Labor Day potluck or put on your gloves for a day in the garden, stay cool out there. And know this: At ArchWell Health, we are always here if you need us.