Hot out? Keep this in mind.

Older people are more vulnerable to extreme heat. Here’s what you need to keep in mind to stay healthy when it’s hot out.

1. Drink more water than you think you need. Then drink some more.

People in their 60s and older already face a higher risk of dehydration in general, and hot weather can make it even worse. Not having enough water in your system can lead to feeling faint and nauseous, which can lead to dizziness and falls.

Seniors may not even know how they’re being affected by the heat. So their loved ones, in-home caregivers and neighbors need to not only remind them to drink water but actually bring it to them during heat waves.

2. Make – or find – a cool place for yourself or your loved one

Good old-fashioned practices like running air conditioning and fans, closing curtains and blinds and staying out of the sun during the heat of the day, can really help older adults stay safe and cool. So can cool showers or baths, running cool water over parts of the body or keeping cool, wet cloths handy.

It’s a good idea to check in on older adults in your family, in your neighbourhood, in your apartment building. Call your local 211 or 311 lines to find local cooling centres that offer safe public  spaces to keep cool if needed.

3. Skip outdoor activities – or do them early

The garden may need your attention, the dog may need to get exercise, or your regular walking partners may want to keep up their routine.

But ultra-hot weather is not the time to stick to routines. Give yourself – or your loved ones – permission to skip the weeding, the walking or the workout for a few days. Hire a neighbor to walk the pet or mow the lawn.

It is also probably a good idea to skip alcohol and caffeine, or at least cut back on them, during a heat wave. They can also affect your response to heat and ability to recognize problems.

4. Don’t feel well? Act fast

By the time older adults start feeling the worst effects of high heat, they may require emergency treatment. But hospital emergency rooms are not the place anyone wants to spend a hot summer day, and they can hold special risks for older adults.

Seek help for any physical symptoms you might be feeling, by calling your doctor’s office or clinic, before they become an emergency.  They can give advice over the phone, and also help steer you to resources in your area.

Besides feeling faint or dizzy, other symptoms to watch out for include nausea, headache, feeling overly tired, having a rapid pulse, or feeling muscle cramps. If someone’s behavior changes – for instance if they are confused or combative, or delirious – that is a very serious sign.

If you take medications for blood pressure, heart problems or other conditions, they can reduce the amount you sweat and affect circulation, which helps the body cool down. If you have diabetes, it can affect your blood vessels and sweat glands, and heat can also change your body’s ability to use insulin.

Talk to your pharmacist or doctor’s office to find out any special heat-related factors you need to think about given your health conditions.

5. Get together with others – or check on older adults in your life

For other people who live alone, or who are the sole caregiver for a loved one with special health needs, heat waves can bring special risks.

If this describes you, now is the time to reach out and take people up on their offer to come visit or go on an outing to a cool location.

If you know an older person who lives alone, whether they live next door or across the country, this is the time to stop by, call or connect electronically. If you are near enough, offer to drive an older person to an air-conditioned place, or just take a ride in a cooled-down car.

Since heat-related illness can sneak up on people and bring a risk of fainting, checking in is never a bad idea.

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Source: University of Michigan Medicine