Cruel Summer: What Seniors Need to Know About Heat-Related Illnesses

Well, we’re definitely in the thick of summer. While I’m a dedicated autumn/winter lover who dreads the heat, I will admit that there are good things about this time of year, especially this year, since the warmer weather means we can finally get out and about with friends and family at BBQs, picnics, and the beach. You might also be excited to get out there, but remember, whatever your feelings are about the soaring temperatures, excessive heat can be dangerous, especially for older adults. As you age, your body doesn’t react to the heat in the same way, and you’re more at risk of heat-related illnesses like heat exhaustion and heat stroke. That means it’s important to know how to protect yourself when the mercury rises!

Why the Heat Hits Seniors Harder

Excessive heat is no doubt uncomfortable, but it can also be deadly, especially for older adults. In fact, from 1999-2009, almost 40% of all heat-related deaths in the U.S. – nearly 3,000 – were adults over 65. But why is hot weather so much harder on seniors? There are a few reasons for this: 

older womans hand with a finger pointing at her hand
Skin becomes thinner with age, making it lose fat and insulation to regulate body temperature.
  • Adults over 65 actually don’t sweat as much as younger adults do! Sweating is our body’s natural AC, cooling you off both at the surface of your skin and internally, so when this cooling mechanism becomes less efficient, you become more prone to overheating.
  • Sensitivity to both heat and cold decrease as you age, but the decreased sensitivity to heat is more intense.
  • Changes in the skin, which becomes thinner with age, and the loss of the layer of fat below your skin, which helps provide insulation in younger people, can also contribute to changes in the way your body regulates its temperature. 

When you add these natural changes in your body to a variety of health and lifestyle factors, you end up with a recipe for heat-related illnesses. The factors that increase the likelihood of falling victim to heat exhaustion and heat stroke include: 

  • DehydrationFor some reason, many older adults feel less thirsty than their younger counterparts, and might skip out on getting enough fluid throughout the day. It’s important to note, though, that when you feel thirsty (which usually means you’re just 2% dehydrated) your ability to regulate heat begins to decline, so be sure to sip something cool or eat high-water content fruits and veggies throughout the day!
  • Chronic illnesses – This includes heart and kidney diseases, and especially any conditions that affect blood circulation.
  • Prescription medications – Check with your doctor to see if your medications might reduce sweating or have a diuretic effect. 
  • Salt-restricted diets
  • Overdressing – Again, you might be less sensitive to the heat as you age, but you still need to dress for the weather!
  • Lack of airflow or access to air conditioning

Signs of Heat-Related Illnesses

Because older adults are so much more likely to experience heat-related illnesses like heat exhaustion and heat stroke, it’s vital that you know the signs and symptoms of them, as well as what to do if you experience these symptoms.

swollen ankles
Swollen ankles are a sign of heat exhaustion.
  • Heat exhaustion – As you begin to overheat, heat exhaustion can set in. Early symptoms include: 
    • Tiredness
    • Weakness
    • Cramps in your abdomen, arms or legs
    • Swelling in your ankles
    • Muscle spasms

As heat exhaustion progresses, symptoms could worsen and include:

  • Nausea
  • Vomiting
  • Feeling faint/fainting

If you experience any of these symptoms:

  • Get to a cool place
  • Loosen tight clothing
  • Put on cool, damp clothing
  • Drink water
  • Get medical help if you are nauseous, vomiting, or have fainted

 

  • Heat stroke – Heat exhaustion can progress to a more serious condition known as heat stroke, which is caused when your internal body temperature rises much faster than it’s lowered naturally. Heat exhaustion can become heat stroke alarmingly quickly, sometimes within 15 minutes, so know the signs! Call 911 if you or someone you’re with experiences the following symptoms:
    • High body temperature (usually around 104)
    • The absence of sweating
    • Confusion
    • Seizure
    • Loss of consciousness
    • Changes in behavior
    • Strong, rapid pulse OR slow, weak pulse
    • Dry skin or flushed skin
    • Coma

Avoid Heat-Related Illnesses!

There are steps you can take to reduce your risk of overheating and ending up in a heat-related emergency! When the temperatures out there start to sizzle or the heat and humidity combined start to make you feel like you’re in a steam room, remember to:

  • Dress appropriately in clothing that is lightweight, loose-fitting, light-colored, and made of natural fibers like cotton.
  • showerhead

    Take cool showers or baths to refresh yourself.

  • Schedule outdoor physical activities or exercise during early morning hours or late evening hours when temperatures are relatively cooler. On very hot days, only exercise indoors in the AC. 
  • Limit the time you spend exerting yourself if the weather is particularly humid, as you’ll be even less able to cool your body by sweating in these conditions.
  • Check the weather report, and stay in if it’s going to be especially hot and humid.
  • If you are staying in, find ways to cool off your environment: turn on the AC, or use fans and open windows that are across from each other to create a cross-breeze. Close curtains and blinds to keep out excess sunlight. If you don’t have AC and are in the middle of an intense heatwave, you should get yourself to an air-conditioned environment if at all possible – you can contact your local health department to find out locations of air-conditioned shelters if you have nowhere else to go.
  • Don’t turn on your stove or oven to cook – a super hot day is the perfect time to treat yourself to take-out!
  • Drink plenty of hydrating fluids, like water and juices, while avoiding those that can dehydrate you, like alcohol and caffeinated drinks. You can also eat fruits like watermelon, cantaloupe, strawberries, peaches and cucumbers.

We’ve still got a lot of summer ahead of us, so enjoy it! Just remember that too much of a good thing – even summer (well, if that’s the kind of thing that you’re into) – can be dangerous if you don’t know the risks and take steps to protect yourself. So stay safe – and cool – out there!

Enjoying The Sun? Know The Signs Of Dehydration & Heat Exhaustion

It is that time of year again, the sun is out, the birds are singing, and the days are longer. With the sun and summer months, also comes the heat. If you are not hydrated throughout the day, especially if you are outside, the higher your chances of heat stroke. This is especially serious for older adults.

Heat stroke happens when the body overheats to 104 °F or higher. It can be hazardous for older adults, and if not treated, it can permanently damage the brain, heart, kidneys, and possibly lead to death. Older adults do not adjust

Blue sky with couple of white clouds and bright sun.
The sun is out and it is getting hot. Be aware of dehydration and heat exhaustion! Seniors are at a higher risk

as well as young people to sudden temperature changes. Other factors such as health conditions, and medications are reasons why the elderly are more vulnerable.

Why Seniors Are At A Higher Risk

As we age, our bodies lose strength with adjusting to temperature. Because seniors sweat less than younger adults, their body temperature remains higher. Add the summer heat to their already warm bodies, and it becomes a deadly combination. This is why seniors suffer from heat stroke more often than younger people. Other contributing high-risk factors are dehydration, prescription medications, and chronic illnesses such as heart and kidney disease, and blood circulation conditions.

Warning Signs

Early warning signs are excessive sweating, tiredness, weakness, muscle cramps, rapid breathing, flushed skin, confusion, slurred speech, irritability, and headaches. These are all direct signs that your body is dehydrated and needs water. If you ignore immediate treatment, then the results may be nausea, fainting, and vomiting.

Prevention Is Key

In order to prevent heat exhaustion or a stroke occurrence, hydration is key Here are a few tips to stay cool this

Clear glass being filled with water by a pitcher.
In order to prevent heat exhaustion or stroke, you must stay hydrated! Drink more water than you normally would throughout the day.

summer:

    • Drink plenty of water. Instead of drinking water all at once, drink a cup at every meal, and take sips throughout the day. Drink more water than normal.
    • Stay indoors during the mid-day. Between the hours of 12pm-4pm is the hottest time period
    • Wear cooler clothing. Wearing loose, lightweight clothing will reduce excess body heat.
    • Take cool showers or baths to help your body maintain temperature.
    • Relax. Do not do any strenuous activity, especially outside when it’s hot.
    • Stay in air-conditioned areas. If your home does not have air conditioning, then go to the library, grocery store, a friend’s house or other places that are when outside temperatures climb Make sure to get an air conditioner in your house during summer when the heat waves occur. Fans are just not good enough when it is smoldering outside. They trick the body into thinking it is cooler than it actually is.
  • Know the warning signs so you can take action.

What If You Are Experiencing Heat Exhaustion/Stroke?

If you are experiencing some warning signs or just feel off, then remove restrictive clothing immediately. Rest in a cool, shady area, or get to an air-conditioned room. Drink water and take a cool shower or bath. Monitor your body heat with a thermometer and increase your water intake. If you are alone, call your neighbor, family, or 911 for help.

Heat exhaustion and heat stroke can be life-threatening, especially as you age. Heat stroke deaths are on the rise from the dangerously hot summers that have been occurring in recent years. Once your body temperature rises above 104, changes in brain function occur, with the possibility of permanent damage. Between 2015 and 2016, extreme heat deaths more than doubled from 45 to 94. Last year in 2018, 54 people died during a heat wave in Quebec, many of them over 65. Know the signs, stay cool and hydrated. Summer only comes once a year, so enjoy it as much as you can, responsibly!