Beat the Heat of Summer

Summer brings longer days, sunshine, and opportunities to enjoy outdoor activities. However, rising temperatures can also pose significant health risks, especially for older adults. As we age, our bodies become less efficient at regulating temperature, making seniors more vulnerable to heat-related illnesses such as heat exhaustion and heat stroke.

Fortunately, with a few simple precautions, seniors can stay safe, comfortable, and healthy throughout the hottest months of the year.

Why Seniors Are More Susceptible to Heat

Aging naturally affects the body's ability to cool itself. Older adults may sweat less, have slower circulation, or take medications that interfere with temperature regulation. Chronic health conditions such as heart disease, diabetes, and respiratory illnesses can further increase sensitivity to heat.

Recognizing these risks is the first step toward staying safe.

Stay Hydrated

One of the most important ways to prevent heat-related illness is to drink plenty of fluids.

• Drink water regularly throughout the day, even if you don't feel thirsty.

• Limit caffeinated and alcoholic beverages, which can contribute to dehydration.

• Eat water-rich foods such as watermelon, cucumbers, oranges, and strawberries.

Keep a reusable water bottle nearby as a reminder to sip frequently.

Keep Your Home Cool

When temperatures soar, your home should provide a comfortable refuge.

• Use air conditioning whenever possible.

• Close blinds and curtains during the hottest part of the day.

• Use fans to improve air circulation.

• Avoid using ovens or appliances that generate excess heat.

If your home does not have air conditioning, consider spending time at a local library, community center, shopping mall, or cooling center.

Dress for the Weather

What you wear can make a big difference in how comfortable you feel.

• Choose lightweight, loose-fitting clothing.

• Wear light-colored fabrics that reflect sunlight.

• Use a wide-brimmed hat and sunglasses when outdoors.

• Apply sunscreen with an appropriate SPF to protect your skin.

Comfortable summer attire helps your body stay cooler and reduces the risk of overheating.

Plan Outdoor Activities Wisely

Fresh air and exercise are beneficial, but timing matters.

• Schedule walks, gardening, or errands during the early morning or evening hours.

• Avoid strenuous activities during peak heat, typically between 10 a.m. and 4 p.m.

• Take frequent breaks in shaded or air-conditioned areas.

Listen to your body and slow down when needed.

Know the Warning Signs of Heat-Related Illness

Understanding the symptoms of heat exhaustion and heat stroke can save lives.

Signs of Heat Exhaustion

• Heavy sweating

• Dizziness or weakness

• Nausea

• Headache

• Cool, clammy skin

Signs of Heat Stroke

• Body temperature above 103°F

• Hot, dry skin

• Confusion or disorientation

• Rapid pulse

• Loss of consciousness

Heat stroke is a medical emergency. Seek immediate medical attention if these symptoms occur.

Check In with Family and Friends

Social connections can play a vital role during extreme heat events.

Family members, neighbors, and caregivers should check in regularly with seniors, especially those living alone. A quick phone call or visit can help identify potential problems before they become serious.

Review Medications

Some medications can increase sensitivity to heat or contribute to dehydration. Seniors should speak with their healthcare provider or pharmacist about any special precautions needed during hot weather.

Never stop taking prescribed medication without medical guidance.

Enjoy Summer Safely

Summer should be a season of enjoyment, not discomfort or danger. By staying hydrated, keeping cool, dressing appropriately, and recognizing the signs of heat-related illness, seniors can safely embrace everything the season has to offer.

A little preparation goes a long way toward making summer healthy, active, and enjoyable for older adults.