Beat the Summer Heat with These Four Tips for Seniors
Although technically, the “dog days of summer” don’t arrive until later in July, the entire month can certainly feel like the hottest time of year. With average high temperatures in the 90s, the heat and humidity can leave many ready for a change of seasons. Spending time outdoors is necessary and even desirable for many older adults. Between running errands, maintaining outdoor spaces, and participating in outdoor recreation, the hot summer season cannot always be avoided.
According to the Centers for Disease Control and Prevention, adults over 65 have an increased risk for heat-related illnesses. Advanced age can cause a person to lose the ability to regulate their body temperature effectively. Certain prescription medications and/or chronic medical conditions can also interfere with body temperature regulation or inhibit sweat production. As summer heats up, here are four tips to help seniors beat the heat, get outdoors, and safely navigate the dog days of summer.
Increase Hydration
When the heat index is high, seniors must increase their hydration to mitigate their risk for dehydration. Seniors are already at risk for dehydration as their thirst response diminishes with age. Dehydration can lead to an assortment of health problems, including heatstroke. Try to drink more water throughout the summer season. Aim to drink between six to eight glasses of water, even if you don’t feel thirsty. Eat fruits and vegetables high in water content, such as watermelon, peppers, pineapples, and broccoli, to help you stay hydrated. If you’re active, plan to drink even more water to help replenish fluids lost through excessive sweat.
Slow Down
When the weather heats up, seniors need to slow down. Take breaks when you’re active outdoors. Slow down your pace to give your body time to regulate its temperature. A much as possible, plan your day around the peak hours of the day. Engage in outdoor activities before the day heats up. Plan to spend time indoors in the late morning through the afternoon. Use the summer season to try low-impact exercises, such as yoga, swimming, or walking. Permit yourself to rest on days when the heat index is too high.
Become a Smarter Meal Planner
Using the stove and oven frequently during the summer season can add unwanted heat to your already warm home. Reduce unnecessary added heat to your home by becoming a more competent meal planner. Plan meals that require little to no use of the stovetop or oven. Grill out or use a crockpot for cooking. Batch recipes that require the stove or oven so that you’re not overheating your home consistently throughout the day. Plan a cooking day on the coolest day of the week. Purchase baked goods from a local grocer or farmer’s market instead of baking them yourself. Eat more salads and sandwiches, which require no heating, to help you stay cool in the summer.
Dress Appropriately
Proper clothing can prevent sunburn and protect older adults from the risk of heatstroke when outdoors. Choose loose clothing made from lightweight, breathable materials. Moisture-wicking material can help older adults regulate their body temperature and reduce their risk for heatstroke. For longer stints in the sun, look for clothing specifically designed to offer UV protection. Always apply sunscreen before heading outside. Top your look off with a wide-brimmed hat and UV-blocking sunglasses.
By following a few simple precautions, older adults can have a safe and enjoyable summer. One more precaution to consider is to enroll in the home care services provided by Visiting Angels of Santa Clarita. We are here for you during the dog days of summer and beyond. If you need assistance to beat the heat this summer, we can help. We provide older adults with friendly companionship, personal care, assistance with errands, and more. We can check in on you while your family is away and help you meal plan so that you’re set for the week. Let us help you stay safe this summer. To learn more, please get in touch with us today by calling 661-263-2273.