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6/23/2010 - Summer Survival for Seniors
Summer Survival for Seniors
Summer is a time for fun in the sun, but rising temperatures can also provide extra strain for older Americans. As you get older, normal body changes make it harder to tell when you’re overheating, as the threshold for sweating, thirst and heat-related discomfort is raised. Without proper precautions, higher temperatures increase the risk of dangerous conditions ranging from cramps, nausea, weakness and headaches to exhaustion, heart failure and strokes. Luckily, these issues are easily avoided if you simply follow few basic tips that will keep you out of the hospital and in the hammock:
- Chill out. Air condition is your friend. A fan won’t do the job when temperatures rise above 90 degrees. If you don’t have air conditioning, venture outside to a local library, mall or movie theater where you can keep cool. Avoid strenuous physical activity and stay indoors between noon and 4 p.m., when temperatures are at their highest.
- Dress down. Clothes make the person in hot weather. Put on loose, lightweight, light-colored clothing, plus a hat or umbrella to protect yourself from the sun. Make sure to layer clothing when going in and out of doors so you can adjust your clothes to changing temperatures.
- Drink it up. Dehydration is a major threat, particularly when taking medicines that interfere with your thirst awareness. Drink between four and eight glasses of water each day, even if you’re not thirsty. Skip alcoholic and caffeinated drinks, which can cause your body to lose water.
- “Eat” the heat. Eat light, small, low-salt meals. Avoid high-protein foods that raise your internal temperature as they’re digested. Enjoy fruits, vegetables and soups that are high in water content: fruits, salads and soups. If your diet allows, treat yourself to a cool treat like an ice cream, frozen yogurt, sorbet or sugar-free popsicle.
- Take a soak. Let the water do the work for you. Cool baths or showers will pull heat away from your body. Ice bags and wet towels also help.
- Outsmart the sun. When going outdoors, use at least SPF 15 sun block, even on cloudy or hazy days. For longer outdoor activities, seek out places with plenty of shade.
- Know your meds. Some medications stop seniors from recognizing the signs of heat strain and dehydration. Talk to your doctor or pharmacist about the side effects of your prescriptions.
- Listen to your body. Most importantly, don’t ignore how you feel. If you experience dizziness, rapid heartbeat, diarrhea, nausea, headache, chest pain, mental changes or breathing problems, call 911 or visit a local hospital.
