For many people, the summer months are filled with cookouts, pool parties and other fun activities. Although it’s good to get outside, extreme heat and excess sun exposure can cause serious problems, especially in seniors who have chronic illnesses or take medications known to cause increased sensitivity to sunlight. Follow these summer health tips for seniors to stay safe in high temperatures.
Essential Summer Tips for Seniors
During the summer, it’s important to drink plenty of water, protect your skin from sun damage and take steps to prevent heat exhaustion, heatstroke and other serious problems. Implementing just a few summer tips for seniors can help you avoid complications related to too much exposure to sunlight and high temperatures. Overall, you need to wear sunscreen, dress appropriately and understand how to avoid heat-related illnesses. It’s also helpful to eat summer-friendly foods and get regular medical checkups.
Why Hydration Matters for Seniors
As you get older, your body composition changes, making it more important than ever to drink plenty of water. Many older adults also take diuretics or other medications known to cause fluid loss. Water aids digestion, improves brain performance, prevents kidney stones and helps your heart work normally, among many other functions. Water also helps regulate your body temperature, making it an ideal drink for the summer months.
To stay hydrated, aim to drink one-third of your body weight in ounces each day. For example, if you weigh 120 pounds, you should drink 40 ounces of fluids per day unless a health care professional has instructed you to limit your fluid intake. If you need a break from plain water, try adding fruit or mint leaves for a little flavor.
If you struggle to drink enough each day, consume foods with high water content. Watermelon, fresh berries, cucumbers and celery are all packed with water, so they can help you stay hydrated. If you have to venture outdoors and away from air conditioning, bring a bottle of cold water with you.
Protecting Your Skin From the Sun
The sun produces harmful UV rays, so it’s important to protect yourself when enjoying outdoor activities. Not only do UV rays cause sunburn, but they also cause premature aging and an increased risk of skin cancer. Fortunately, there are a few ways to reduce your risk of sun damage:
- Put on water-resistant sunscreen with a sun protection factor (SPF) of 30 or higher.
- If possible, spend time in the shade. Sitting in a shady area can also prevent your body temperature from getting too high.
- Wear a wide-brimmed hat, lightweight clothes and shoes that cover your feet rather than sandals or flip-flops.
Dressing Smart for Summer
Cotton and linen are some of the best fabrics for the summer months, as they’re cool and breathable. Temperatures change quickly, so dress in easy-to-remove layers if you plan to leave the house for several hours.
Maintaining Summer Health
Regular checkups are crucial for older adults with high blood pressure, kidney disease, heart disease and other chronic conditions, especially during the summer. If you’re concerned about your ability to spend time outdoors without getting sick, schedule an appointment right away.
Staying Active in the Heat
Exercise keeps the heart healthy and strengthens the joints and muscles, making it important all year long. Older adults may also benefit from doing exercises to improve their balance and coordination. If possible, swim laps or do other pool-based exercises to stay cool while you burn calories. Otherwise, wear lightweight clothes, drink plenty of water and take breaks between exercise sets to reduce your risk of developing health issues in the heat.
Top Senior Health Tips for Summer
In addition to using sunscreen and drinking plenty of water, you also need to eat nutritious foods and manage your medications properly.
Nutrition and Diet for Hot Weather
During the summer, it’s wise to stick with light foods that help you stay cool. Enhance your daily menu with watermelon, fresh berries, corn on the cob and other summer favorites. Avoid processed snacks, fatty foods and sugary foods, as they contribute to health issues and may leave you feeling bloated.
Managing Medications in Summer
Some medications cause increased sun sensitivity or other heat-related side effects. To avoid complications, read your prescription bottles carefully. If you’re not sure how a medicine is likely to affect you during the summer, talk to your pharmacist or another health care professional. It’s also important to store your medications in a cool, dry place.
Hot Weather Safety Tips for Seniors
Follow these hot weather tips for seniors to reduce your risk of heatstroke, heat exhaustion and other heat-related health problems.
Maintaining Mental Health
If you have trouble tolerating high temperatures and tend to remain indoors during the summer, it may be difficult to stay connected with others. Socialization is important to avoid isolation and loneliness. If you can’t leave your home, invite friends over to enjoy the air conditioning and some light refreshments. You can even have a pool party — just make sure you have sunscreen, cold beverages and plenty of shady spots available.
Keeping Your Home Safe and Cool
If you don’t have air conditioning, install a few window fans or keep your ceiling fans running at all times. During a heat wave, you may need to take additional precautions to keep your living space cool, such as covering the windows with shades, reflective insulation or film. Riddle Village offers luxury retirement living for seniors aged 62 and up, ensuring you’re comfortable all year long.
Recognizing and Responding to Heat-Related Illnesses
Heatstroke and heat exhaustion are two of the most common heat-related illnesses. Heat exhaustion occurs when you lose an excessive amount of fluid and salt due to sweating. It causes nausea, vomiting, dizziness, headache and other symptoms.
Heatstroke causes confusion, skin discoloration, throbbing headache and weak pulse. People with heatstroke also stop sweating because the body loses its ability to release heat. Both conditions can lead to serious complications, so call 911 immediately if you feel faint or have other symptoms.
Travel Tips for Seniors During Summer
If you love to travel, it’s important to be prepared for hot weather. You can’t take full bottles of water through airport security, but you can buy water after the security checkpoint and carry it with you on the plane. If you’re driving, pack a cooler with bottled water, ice packs, watermelon chunks and other foods and beverages to keep yourself cool. Consider installing reflective film on the inside of your car windows to prevent overheating while you’re traveling America’s scenic byways.
Balancing Hydration and Exercise
It’s important to stay active, but you also need to use caution when exercising during the summer. If possible, exercise outside the sun’s peak hours of 10 a.m. to 4 p.m. Drink plenty of water before, during and after each exercise session. If you get dehydrated easily, ask your doctor if it’s safe to consume sports drinks while you’re exercising.
Wrapping Up: Key Takeaways for a Healthy Summer
Summer is the ideal season for enjoying outdoor activities. If you’re sensitive to high temperatures, however, it’s important to take extra precautions. Stay hydrated, eat nutritious foods and adjust your living space as needed to increase your comfort. Implementing these tips can help you have a safe and enjoyable summer.
If you’re looking for an independent living community in PA with luxury amenities, Riddle Village fits the bill. We also offer personal care and skilled nursing care, ensuring you have what you need to thrive at every stage of life. Call (610) 891-3700 to schedule a visit.