Beating the Summer Heat

While spring is only just upon us, it’s never too late to plan ahead. With spring comes longer days, warmer temperatures, and a change from indoor activities to outdoor activities, which will only continue on into summer. For older adults, who are more sensitive to heat for a number of reasons, the increased temperatures in the later spring months and throughout summer can be dangerous. But with forethought and planning, anyone can enjoy a summer free from stress and medical emergencies.

Of critical importance for any outdoor activities taking place in the warmer months, and this is true of anyone, not just seniors, is the necessity to stay hydrated. As we age, we become more susceptible to dehydration, especially when the mercury in the thermometer rises. Older adults tend to experience less sensations of thirst, and many common medications can diminish that sensation further. Make sure to drink water often while outdoors, especially when the temperature is high and you’re perspiring a lot. The signs of dehydration include dry mouth, sleepiness, headaches, and dizziness. Consume about 6 to 8 cups of water a day to avoid dehydration, and with extended outdoor activity, drink 1 cup every 20-30 minutes.

Another idea is to consider enjoying the summer from the comfort of your own home. The summer heat and sunlight can be especially taxing when the sun is highest and the heat is strongest, generally around 3pm. While the morning and evenings might be great times to have summer fun, perhaps a good idea for the hotter afternoons is to stay inside and crack open a good book while enjoying a fan or air conditioner.

When you do have to go outside during a hot, sunny summer day, be prepared. Studies have found that the skin of older adults, which tends to be thinner and less elastic than younger skin, has a higher risk of developing skin cancer. So take adequate precautions before going outside, and be sure to wear protective clothing like long sleeves and pants, a wide brimmed hat, and sunglasses that block both UVA and UVB rays. And for any portion of skin you can’t cover with clothing, reach for a bottle of sunscreen. Doctors recommend sunscreen with an SPF of at least 30 on all exposed areas, and be sure to reapply it every two hours, and every hour if you’re sweating or enjoying the pool.

Some medications can cause an increased sensitivity to the sun, or hamper your body’s absorption of water. Be sure to consult your doctor or pharmacist about the medications you’re taking to be forewarned of any of these effects. If you do have a medication that causes this, be sure to ask what extra steps you can take to make sure it doesn’t hinder your enjoyment of the summer.

Older adults are more susceptible to heat stroke. Know the signs, such as headache, elevated body temperature, hot and dry flushed skin, dizziness and disorientation. To avoid heat stroke, maintain adequate hydration by drinking plenty of water, and stay indoors or in the shade as much as possible when it’s hot and sunny out.