When Summer Turns Up the Heat, Here’s How to Stay Cool

There’s no doubt about it—summer months can get extremely hot, sometimes to the point where stepping outside is unbearable and dangerous. When the temperatures start to rise, people are more at risk for heat exhaustion, heat stroke and other heat-related illnesses.

Heat stress occurs when the body becomes dehydrated and is unable to cool itself and return to a healthy temperature. If left untreated, this can lead to more serious problems like heat stroke or heat exhaustion.

People over 65 years old, pregnant mothers, young children and people with existing medical conditions are most at risk for heat-related illnesses. However, heat exhaustion and heat stroke can happen to anyone who doesn’t follow preventative measures.

What exactly causes heat stress? A number of factors; including dehydration, lack of airflow, sun exposure and hot and crowded conditions. Our body typically stays at a healthy temperature of around 98.6 degrees (37°C). To maintain this level, our body cools itself by sweating. When someone becomes dehydrated, they don’t sweat as much, leading to higher body temperatures. Strenuous exercise, diarrhea or vomiting, drinking alcohol and not drinking enough water are just a few things that can lead to dehydration.

The environment can also contribute to heat stress. Direct sun exposure, especially on hot days between 11 a.m. and 3 p.m., can be dangerous. Crowded events like sporting events or concerts can also lead to heat-related problems, as well as indoor spaces with poor ventilation.

So, let’s take a look at a few preventative measures so you can be prepared for the summer heat.

 

Stay cool

First comes first: clothing. If you’re going outside, make sure you wear lightweight, light-colored and loose-fitting clothes. Darker colors attract more sunlight, and thick materials will trap heat among your body. If you have to schedule an outdoor activity, try to do so during the cooler hours of the day, like morning and evening.

Staying inside is the best option when the temperature reaches dangerous levels, though. It’s important to remain in an air-conditioned building as much as possible. At Sun Health communities, you won’t have to worry about going outside to do any yard work or maintenance—that is taken care of. You can enjoy the comfort of your cool living space.

When it comes to exercise, it’s typically best to cut down your routine in the summer heat. If you usually walk or exercise outside, it can still be difficult adjusting to a hot environment. It’s important to start slowly and pick up the pace gradually if you choose to continue outdoor exercise in the summer. Luckily, there are indoor, air-conditioned options as well. Indoor shopping malls are a great place to get some steps in and do some window shopping in the process. You can also join a local gym or health club to take advantage of their indoor equipment and facilities. Taking a healthy living class, like tai chi or strength training through Sun Health Wellness, makes it easy to get fit without breaking too much of a sweat.

If you’re spending time outside, don’t forget the sunscreen. Sunburn affects your body’s ability to cool down, and it can dehydrate you. Apply an SPF 15 or higher 30 minutes before you go out and continue reapplying according to the package directions. For extra protection, wear sunglasses and a wide-brimmed hat.

 

Stay hydrated

No matter how old you are or your current activity level, it is important to drink plenty of fluids. If you are on water pills or your doctor limits the amount of liquid you drink, be sure to ask about how much you should drink when the temperatures rise. You should also avoid sugary or alcoholic drinks which can cause you to lose body fluid.

Exact amounts of recommended water intake can vary based on your gender, height, weight and physical activity level. But don’t wait until you’re thirsty to drink! If you’re thirsty, that’s an indicator that you’re already dehydrated. Room temperature water, between 50 and 60 degrees, is usually the best option to drink. Despite popular belief, cold or iced drinks can actually have negative effects.

“No one wants to drink a hot beverage if you’re dehydrated but drinking very cold ice water may not be a good idea,” says Dr. Sinha, with Centers for Disease Control and Prevention. “When cold water goes into the stomach, it can constrict the capillaries, cause stomach cramps and decrease the absorption rate.”

Sweating from the heat can remove natural salt and minerals from your body. Sports drinks, like Gatorade or Powerade, can replace them and help your body maintain a healthy balance. If you have diabetes, high blood pressure or another condition, it’s important to check with your doctor to make sure sports drinks are okay for you to consume.

Stay informed

During the summer, it is beneficial to stay tuned into local news for extreme heat alerts and safety tips. If you’re going outside, consider using the buddy system. Your daily walks might be more enjoyable with a friend anyway! People over 65 years old are at higher risk for heat-related illnesses. If you know someone in this age frame, it’s important to have someone check in on them twice a day during a heat wave.

It’s important to watch closely for signs of heat exhaustion and heat stroke. Here is a list of symptoms, according to Centers for Disease Control and Prevention:

Heat stroke

• High body temperature (103°F or higher)
• Hot, red, dry or damp skin
• Fast, strong pulse
• Headache
• Dizziness
• Nausea
• Confusion
• Fainting

What to do: Call 911 immediately, move the person to a cooler place, use cool cloths or a cool bath, and don’t give them anything to drink.

Heat exhaustion

• Heavy sweating
• Cold, pale and clammy skin
• Fast, weak pulse
• Nausea or vomiting
• Muscle cramps
• Tiredness or weakness
• Dizziness
• Headache
• Fainting

What to do: Move to a cool place, loosen your clothes and sip water. Put cool, wet cloths on your body or take a cool bath. If you’re throwing up or your symptoms get worse, get medical help right away.

Stay safe

By now, we hope the tips In this article help you you better understand the causes, signs and preventative measures for heat-related illnesses. When the temperatures start to rise this summer, you’ll be prepared to stay cool and safe.

If you’re planning on aging in place, the tips in this article can help you stay safe in the home you love, no matter the temperature. However, there’s much more to consider. From home maintenance such as air conditioning equipment checkups, to transportation to and from doctor’s appointments and assistance with meal prep during the summer months, Sun Health At Home provides comprehensive support for its members. With a personal Wellness Coordinator available 24/7, members can maintain vibrant health and independence throughout their retirement. Contact our friendly membership coordinators to learn more about Sun Health At Home.