Heat Safety Tips: Staying Cool and Hydrated in the Summer Months

For many, the last few months have been tough because of the sweltering summer heat. But for seniors, dealing with the heat could be more difficult – even more dangerous. As we age, adjusting to the heat becomes more challenging due to the changes in our body as well as possible complications brought by chronic diseases and medications. Seniors want to enjoy their summers too! So, how can they stay cool and hydrated this season without staying inside the whole time? Keep reading to learn more.

Understanding Heat Vulnerability in Older Adults

Aging affects the way the body responds and tolerates heat. Spending a significant amount of time in harsh heat can lead to adverse effects such as deterioration of the muscles, kidney failure, and decreased mental function [5].

Our bodies are wired to control a healthy internal body temperature through a process called thermoregulation. This involves vasodilation (widening of blood vessels) and sweating to bring the heat closer to the surface and evaporate it away. This process becomes less efficient as we get older.

Furthermore, the presence of health problems such as heart disease, lung disease, kidney disease, diabetes and other metabolic diseases increase the risk for heat-related illness or injury. Some medications like diuretics (aka. Water pill), sedatives, mental health, allergy, heart and blood pressure medications may impact the way the body cools itself, increase the risk of dehydration, and cause electrolyte imbalances. Some medications can cause increased sensitivity to sunlight. The heat can also increase the risk for side effects, toxicity and medication damage [24].

Additionally, changes to the body like thinner, less elastic skin, being over or under weight and diminished thirst can also increase the risks for heat related illness.

Other risk factors include being on several prescription medications, drinking alcohol, dehydration, and location.

Essential Heat Safety Preparations:

Keep it Cool

Air conditioning – consider installing an air conditioning system before the temperature gets too hot. Fans and natural ventilation may help keep the space cooler but may not be enough when the temperatures are very high. If you don’t have an air conditioner at home, spend time in public spaces like a mall, library or senior center that has one.
Creating Cool Home Environments Without Breaking the Budget – Keeping your home nice and cool without running up the electricity bill and blasting the air conditioning may be easier than you think. To help keep out the warm air and sun’s rays throughout the day and night, close your blinds or tilt them to reflect the hot rays outward [11]. Maximize the cool air in your home by utilizing fans. Place box fans in windows and create “cooling areas” by placing a fan directly in front of a bucket of ice [12]. Avoid using the oven. Open windows at night (if you don’t have an air-conditioner)
Take cool showers or baths. Apply a cold damp cloth to your neck, wrists and armpits.
Dress for the occasion. We recommend light colored, lightweight, loose fitting clothes made from natural fabrics such as cotton. Use a wide-brimmed hat to protect yourself from the sun. Don’t forget your sunscreen!
Cooling products: Products like cooling towels, cold pillows, and neck fans may help cool you down on even the hottest days [13]. Ensure that you follow the directions for all products and apply them properly. For example, you’ll need to soak the cooling towels and ring them out before applying.
Sleep comfortably: use natural cotton bedding and sheets that don’t trap in heat, place a fan by your bedside, and keep ice water on your nightstand so you can easily hydrate [14].
Stay indoors. Avoid exercising and spending time outside when it’s very hot. Don’t wait for public transport outdoors when traveling to a cooler area.
Know your resources – ask a friend or relative for help. Some religious groups, senior centers, and government programs can help you get ready for the heat or bring you to air-conditioned shelters in your area.

Stay Hydrated: Optimal Hydration Strategies for Seniors During Hot Weather

The feeling of thirst decreases as we age, meaning that by the time seniors start to feel thirsty, it often means they are already dehydrated [8]. In addition, seniors have less water in their bodies than younger individuals, which makes it easier for them to become dehydrated. This is why it’s pertinent that seniors make a conscious effort to remember to hydrate throughout the day. It keeps them healthy, cool, and feeling good!

Water intake: According to the National Academy of Medicine, adult men aged 51 and older should drink about 13 cups of fluids a day, and women aged 51 and older should drink about 9 cups of fluids a day [6]. However, the exact amount of fluids you should drink depends largely on your height/weight/age, medications, health status, and conditions. Speak with your doctor for a personalized recommendation.
Electrolyte Beverages: Plain water is always the best fluid to drink to hydrate daily, but electrolyte drinks can be replenishing after exercise, extreme heat, or when you’re sick—basically, any time you’re losing a lot of fluid at once. Electrolyte beverages consist of water, sodium, potassium, and chloride, which can help you recover quicker from dehydration [9]. However, these beverages are not safe for everyone, especially those with pre-existing conditions like diabetes, kidney or heart disease. Consult your provider if electrolyte beverages are safe for you.
Hydrating food: incorporating fruits and vegetables that have high water content in your diet may help you keep hydrated and refreshed. Examples of these are cucumber, tomato, celery, and watermelon.
Avoid caffeinated beverages like coffee, tea, and soda, and alcohol. These have a diuretic effect, which means that they make you urinate more [8] and can dehydrate you.
If your provider advised you to limit your fluids, ask your provider what you should do when it is hot.

Pro-tip: Make sure you’re adequately hydrated. Track your intake or use a dedicated bottle. Set an alarm to ensure that you’re drinking regularly. If you have trouble drinking water because of physical limitations or disabilities, there are plenty of drinking aids out there to help keep you hydrated. Check out this page of adaptive cups and drinking aids made especially for those who struggle with this!

Heat-Safe Activity Planning and Scheduling

Just because you’re prone to overheating doesn’t mean you can’t have fun in the sun. As a senior, you must take extra precautions with outdoor activities, but these tips and considerations will help you stay cool and reduce your chance of experiencing heat stroke:

Assess the timing of outdoor activities: Plan your outdoor activities for the morning or twilight/dusk (when the sun sets), as these parts of the day are much cooler than midday.
Consider exercising indoors: Exercising outside can be especially dangerous because you’ll have to deal with the hot temperatures while experiencing increased internal temperature due to exercise. Instead, opt for indoor exercise, like walking on a treadmill, yoga, or Zumba in an air-conditioned setting.
Practice precautions: When spending time outdoors during intense heat is unavoidable, practice precautions like bringing a neck fan, drinking plenty of cold water, and wearing breathable clothing.
Recovery protocols: After exposure to heat, recover by taking a cold shower, hydrating, and resting.
Plan with your Provider: Discuss your health and medications with your provider and know how these will affect your risks for heat related illness and injury. Come up with a heat plan with your provider. Carry a list of your medications and allergies at all times.

Recognizing Heat-Related Illness: Early Warning Signs

Dehydration happens when the body does not have enough fluids. Mild to moderate dehydration signs include thirst, dry / sticky mouth, darker urine, reduced urine, dry skin, headache and muscle cramps [25].

Heat exhaustion occurs when your body fails to cool itself down through sweating. Left untreated, heat exhaustion can lead to heat stroke, which is when your body temperature rises to dangerously high levels and can lead to serious symptoms, or even death [15]. It doesn’t take extreme temperatures to put an older adult at risk for heat related-illness or injuries. Seek medical attention immediately if you notice an intense headache, confusion, disorientation or changes in behavior, dizziness or fainting, nausea or vomiting, rapid pulse, difficulty breathing, heavy sweating or lack of sweating with hot, dry skin, muscle cramps or weakness, vision changes, movement changes, heat rashes.

If you think you may be experiencing a heat emergency but aren’t sure if you should try to take care of it yourself or call for help, it’s always best to call for help. Call 911 if you experience confusion, slurred speech, unconsciousness, or any other alarming symptoms [18].

Special Considerations for High-Risk Seniors

Seniors who suffer from certain conditions are at higher risk of heat-related complications. Those with cardiovascular conditions are at higher risk for a variety of reasons. First, heat can worsen air pollution, increasing the risk of cardiovascular emergencies like heart attacks and strokes [19]. Second, heat stress can increase the work the cardiovascular system has to do, leading to dehydration, blood clots, and electrolyte imbalances [19]. Finally, many medications that treat cardiovascular conditions can make those taking them more vulnerable to the heat [20].

People with diabetes are unfortunately in a similar boat. Extreme heat can change how your body uses insulin, meaning you may need to check your blood sugar levels more often in high temperatures [21]. Likewise, people with diabetes get dehydrated more easily, which means they have to be extra careful about drinking enough water during high temperatures [22].

Respiratory conditions, like asthma, can also be exacerbated in the heat. The heat and humidity in the air are an unhealthy combination for asthmatics and can lead to irritated airways [23].

Community-Based Heat Safety Support Systems

Empathetic and knowledgeable support systems can help you stay safe and healthy during the hotter months. By setting up buddy systems and checking in on your senior friends during this time, you can build a community of friends who care for one another’s health. Talk to your loved ones and caregivers about heat safety protocols and express your needs with them. Don’t hesitate to utilize community resources available during extreme heat—they’re there for you to use!

Did you know that you can request wellness checks for seniors from local authorities? If you’d like to request a check-in during a heat wave, contact your city’s non-emergency police phone line. If you are unsure of the phone number, search “[city] non-emergency phone number.” Remember, if you think you or your loved one may be in danger, call 911 immediately.

Creating Your Personalized Heat Safety Plan

As fun and relaxing as Summer can be, there are important heat-related protocols all seniors must take to ensure they are safe and healthy during this season. By understanding why seniors are at higher risk for heat-related illnesses, staying hydrated, taking the proper steps to protect yourself from the heat, and reaching out to loved ones and your community for support, you can avoid a potentially dangerous heat emergency. For more information and support on heat safety education for seniors, contact Greater Good Health today.

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