By: Katherine Hanna, FNP-BC
Summer is a wonderful time to enjoy the outdoors, stay active, and take care of your health. As we get older, our bodies are more sensitive to heat and sun, so a few simple steps can help you stay safe and feel your best all season long.
Stay Cool and Beat the Heat
- On hot days, spend the warmest hours of the day (typically 10am to 4pm) indoors in air-conditioned spaces.
- If your home does not have air conditioning, visit a library, shopping center, or community cooling center during the hottest part of the day.
- Wear loose-fitting, light-colored clothing to help your body stay cool.
- Take cool showers or use a damp towel on your neck and wrists to cool down.
- Fans can help, but they may not be enough when temperatures rise above 99°F – seek air conditioning instead.
Drink Plenty of Fluids
- Drink water throughout the day, even if you do not feel thirsty. As we age, our sense of thirst decreases, so it’s important to drink water regularly.
- Aim for at least 6 to 8 glasses of water per day, and more on hot days and when you are active.
- Keep a water bottle with you when you leave the house.
- Sip small amounts often rather than drinking large amounts all at once.
- Limit alcohol and sugary drinks which can contribute to dehydration.
Protect Yourself from the Sun
- Apply broad-spectrum sunscreen (SPF 30 or higher) to exposed skin before going outside and reapply every two hours.
- When outdoors, wear a wide brimmed hat and sunglasses.
- Seek shade whenever possible, especially during midday hours.
- Sunburn is more than just uncomfortable – it can impair your skin’s ability to cool itself for up to a week.
Get Outside and Stay Active at the Right Time
Summer is a great time to enjoy the outdoors and stay physically active. Walking, gardening, and gentle exercise are excellent for your health, mood, and balance. Here are some tips on how to do it safely:
- The best time to be outside is either early morning (before 10am) or evening (after 6pm) when temperatures are cooler and the sun is less intense.
- Avoid strenuous activity during the peak heat of the day (10am to 4pm).
- Take frequent breaks in the shade or indoors.
- Bring water with you and drink before, during, and after activity.
- If it is an especially hot or humid day, consider exercising indoors instead.
Know the Warning Signs of Heat-Related Illness
Move to a cool place, drink water, and call your provider or 911 if you experience:
- Heavy sweating that suddenly stops
- Dizziness, confusion, or fainting
- Nausea or vomiting
- Rapid heartbeat
- Headache
- Hot, red, dry skin
These can be signs of heat exhaustion or heat stroke which are medical emergencies.
Schedule Your Preventive Care Visit This Summer
Summer is often a quieter time at Greater Good Health which means shorter wait times and more flexibility to schedule your appointment. It’s the perfect time to come in for:
- Your annual wellness visit
- A medication review – some medications can increase your sensitivity to heat, and your doctor can help you stay safe
- Vaccinations you may be due for such as shingles, pneumonia, flu, or RSV
- Screenings for blood pressure, cholesterol, bone health, and more
- A check-in on your overall health, balance, and fall prevention
Call Greater Good Health today to schedule your summer wellness visit. Because taking care of your health now helps you enjoy the rest of the year feeling your best.