As record-setting heat was described as “melting” national records across Europe recently, it’s a good time for all of us to evaluate plans to beat the summer heat. For older adults, staying cool in the summer months isn’t just about comfort — it’s about protecting your health.
As we age, our bodies become less efficient in responding to high temperatures. Older adults are more vulnerable to heat-related illnesses and death due to a variety of factors including heart disease, diabetes, kidney disease, or lung disease; medications such as diuretics, beta blockers, antihistamines, and some antidepressants; dehydration; limited mobility or difficulty accessing air conditioning; and living alone without regular check-ins during heat waves.
Here are some summer safety tips for older adults:
Stay hydrated. Drinking water regularly throughout the day, even if you don’t feel thirsty is important because some older adults may not experience thirst as strongly as younger people. Aim for small amounts of water consistently. Limit alcohol and excessive caffeine, which can contribute to dehydration.
If you know you need to be outdoors the next day, start hydrating the day or two before to build up your body’s reserves. Be sure to consume sports drinks containing electrolytes so that you absorb the fluids and make them work for you.
And if your doctor has recommended fluid restrictions, ask how to safely manage hydration during hot weather.
Avoid high temperature exposure. Limit outdoor activities including exercise to the early morning and late evening hours when possible. This can include errands that could put you in a hot vehicle.
Remain in air-conditioned spaces when possible during the heat of the day. If you do not have air-conditioning in your home, go to the local senior center, library, or cooling center. Shopping malls and movie theaters are also great places to get a reprieve from the heat.
Keep blinds and curtains closed to block out heat and sun during the heat of the day. Take cool showers and use cool, damp cloths on your wrists and neck to help stay cool.
Know your medications. Some medications can affect how your body handles heat or fluids. If you take prescription medications, ask your healthcare provider or pharmacist whether you should take any additional precautions during hot weather.
Understand signs of heat-related illness. If you feel or observe a loved one with the following symptoms, move them to a cool place, loosen their clothing, and encourage sips of cool water. Symptoms: heavy sweating, cool, pale, or clammy skin, muscle cramps, weakness or fatigue, dizziness or lightheadedness, headache, nausea or vomiting, fast, weak pulse, or fainting.
Trust yourself and call 911 if you feel emergency intervention is needed.
Prepare ahead. Monitor local weather forecasts to be sure you know what the day ahead has in store. If leaving the house, pack water and cool packs.
Perform regular maintenance on your air-conditioning system to prevent big (and expensive) problems. If you experience an outage or power interruption, have a plan for where to go and where your nearest colling center is located.
And be sure to have extra water on hand in your home.
Summer offers many opportunities to stay active, spend time outdoors, and connect with family and friends. By taking a few extra precautions and recognizing the early warning signs of heat-related illness, older adults can reduce their risk and enjoy the season safely.
If you or a loved one experience symptoms of heat illness, don’t wait. Early action can prevent a minor problem from becoming a serious emergency. Staying cool, staying hydrated, and checking in on one another can make all the difference.
Katie Riley serves as Vice President of Communications for the Alliance.
