How to Stay Cool and Beat the Heat

In many states, during the summer months, one of the leading causes of hospital visits is dehydration, especially in people over 60. When left untreated, dehydration at any age can turn into heat stroke, a life-threatening condition. In the summer, seniors should take extra precautions to ensure they stay cool and hydrated to avoid a serious illness.

Signs and Symptoms of Heat-Related Illnesses

When it comes to dehydration, the first symptom is usually thirst. Feeling thirsty is the body’s way of letting you know it’s time to take a drink, and more extreme thirst and dry mouth can indicate that your body is dehydrated. In seniors, infrequent urination is another common dehydration symptom, which can indicate that the kidneys are negatively affected by dehydration. That said, staying hydrated and drinking plenty of water daily is important for those with existing kidney conditions, whether the weather is hot or not.

Other symptoms of dehydration in seniors include tiredness, muscle weakness, and a feeling of light-headedness. An increased rate of breathing is another sign that senior caregivers can notice, and sometimes confusion may occur in older adults who are dehydrated too.

Heat stroke often results from extreme dehydration, and it is more likely to occur in those who have overexerted themselves with physical activity or who have spent long periods of time in hot conditions. Additional symptoms of heat stroke include headache, dizziness, rapid heart rate and even seizures. Seniors should also monitor themselves for a body temperature over 104 degrees Fahrenheit (40 degrees Celsius).

How to Avoid Heat-Related Illnesses

Drink Plenty of Water

Drinking enough water is vital to avoiding dehydration. Depending on their body weight, seniors are advised to drink at least six to eight cups of water daily. Remember that one cup equals eight ounces of water, and one typical bottle of water holds about 16 ounces.

While water is the best fluid for hydration, it can be difficult for some people to drink only water each day. However, adding fruit or vegetable slices to your water is a great way to add flavor without adding sugar. This is important since sugary drinks like soda can actually dehydrate your body further by limiting your intake of water. Caffeine, including coffee, and alcohol should also be avoided by seniors, as these substances can cause the body to lose water.

Avoid Sun Exposure

On hot summer days, the hours between 10:00 am and 5:00 pm are typically the hottest and sunniest. During those times, seniors should remain indoors, preferably in an air-conditioned environment, to keep their bodies cool.

Any outdoor time should be spent in the shade, since prolonged exposure to the sun can cause the body to quickly dehydrate. It’s also a good idea to wear sunscreen with an SPF of 30 or higher to prevent sunburn, which also dehydrates the skin and causes the body to overheat.

Check on Loved Ones

For seniors with dementia or other cognitive impairments, staying well hydrated is difficult because they may not remember to drink water every day. For loved ones who have a cognitive impairment, offer sips of water regularly every hour and encourage them to stay indoors when it is hot outside. You may also assist the individual in applying sunscreen and wearing hats and protective clothing to ensure they are protected from sun exposure.

If you or your loved one would like to join a senior living community with plenty of ways to beat the heat, check out Crane’s Mill at West Caldwell. Here, you’ll find a variety of indoor activities to enjoy during the hottest times of the day, as well as a community pool for staying cool and safely exercising during all seasons.