Finally, it’s summertime! The perfect opportunity to get outdoors and enjoy some of our favorite activities under the sun. It is essential, however, to be prepared and take extra precautions when dealing with the summer heat. The National Oceanic and Atmospheric Administration reported that 2023 was the warmest year on record, dating back to 1850. A 2024 study, published in the Journal of the American Medical Association, reported that from 1999-2023 in the United States, there were more than 20,000 heat-related deaths, an average of 853 annually.
For older adults, especially, it is essential to practice outdoor heat safety. Here are the top 10 tips to stay safe and protect your health this summer.
Staying hydrated is a necessity year-round, especially in the summer heat, when our bodies tend to lose more water through increased sweating. According to the Mayo Clinic, drinking eight glasses of water a day is a good goal, but your ideal fluid intake depends on your physical condition, activity level, and environment. For example, a diabetic person who jogs outside on a hot summer day at Denver’s high altitude will need to drink plenty of water to stay healthy.
Other than water, you can also supplement hydration by eating produce that is rich in water, such as cucumbers, watermelons, strawberries, and much more. It is also best to avoid alcohol and caffeine as they contribute to dehydration.
Summer-appropriate clothing is essential for the season. Wear lightweight clothing, such as short-sleeved shirts, shorts, and similar items, to stay cool. Look for clothing that “wicks” moisture from the skin. This means the fabric moves moisture to the surface of the garment, where it dries rapidly. In this way, the body can regulate internal temperature more efficiently, and the clothing doesn’t feel uncomfortably clingy. Surprisingly, cotton, a summer favorite, is not a wicking fabric; instead, it holds moisture.
If you expect to spend extended time in direct sun, opt for lightweight long-sleeve tops, long pants, and a wide-brimmed hat to protect your skin from ultraviolet rays. Some clothing lines promote an UPF (Ultraviolet Protection Factor) rating for their products. This indicates the amount of UV light the fabric lets through, ranging from UPF 15 (1/15th of UV radiation allowed through) to UPF 15+ (Less than 1/50th of UV radiation allowed through).
Your eyes also need protection in warm, sunny weather. Ultraviolet rays damage both the skin and eyes. Prolonged sun exposure to the skin causes sunburn, inflammation, premature wrinkles, and pigment changes. The skin on the eyelids is especially at risk, as it is among the thinnest in the body and is often not covered by sunscreen.
Unprotected eyes can also be at risk for “Surfer’s eye” (pterygium), which affects the cornea, and eye sunburn (photokeratitis), which affects the cornea and the inside of the eyelids. Additionally, excessive UV exposure can contribute to serious eye conditions such as cataracts and macular degeneration.
When shopping for sunglasses, make sure they are rated for 95%–100% UV protection or have a “UV 400” sticker. (UV 400 means the lenses block light at wavelengths up to 400 nanometers, which covers the relevant range of light.) This will ensure that the least amount of UV light enters your eyes.
Sunscreen is your best friend during the summertime. Invest in a sunscreen lotion with SPF 30 or higher. Apply the lotion to all areas exposed to the sun and reapply every one or two hours. It will help protect your skin from harmful UV rays and burning.
Avoid being outside when the sun is at its worst. If you are an early riser, get out and about before the heat ramps up at mid-morning. Then, plan to head back out in the early evening. If you must be out during the day, plan on going to stores, movie theaters, libraries, or other air-conditioned indoor spaces.
If you can’t avoid being outside during the day, limit your sun exposure by not staying out too long, especially when the heat forecast is high. Drink lots of water and take frequent breaks to cool off indoors. If you plan to drive regularly in hot weather, have your car’s air conditioning serviced before the warm season to reduce the risk of overheating while on the road.
If you’re going to retreat indoors, your home needs to be summer-ready, too. Have your air conditioning inspected to ensure it is running properly. Do this well before warm weather begins. If it breaks down during a heat wave, chances are there will be a long, uncomfortable wait until an A/C technician is available to repair it. If you don’t have air conditioning, make sure you have plenty of fans to keep the air moving throughout the living spaces.
If you have outdoor maintenance chores, consider outsourcing those tasks during hot weather to reputable tradespeople or a neighborhood teen who wants to earn some money.
Even with air conditioning and fans, summer heat can affect you indoors. Think about paring down your normal slate of indoor chores until cooler weather arrives. If you have a task that can’t wait, consider asking a younger relative or friend to give you a hand.
The relaxation of a hot shower feels wonderful most of the year, but during a hot spell, nothing spells relief like a cool rinse. In fact, experts say that in cases of heat exhaustion, a cooling shower is an important first aid step. Hopefully, you’ll never suffer from such extreme heat illness, but a cool shower is a great remedy even if you feel slightly ill from the heat. If a shower is not practical, you can also take a towel, dampen it with cold water, and use it on your neck, ankles, wrists, and armpits whenever you need to cool down in the heat.
Many medications can make individuals sensitive to the sun and heat. If you are taking any prescription medications, check for heat-related side effects. This will help you determine if you need to take extra precautions during the summer. If you have concerns about using your medications in hot weather, consult your medical professional for advice.
It’s essential to recognize the symptoms of heat-induced illness in yourself or others. The two most serious such conditions are heat exhaustion and heat stroke. Heat exhaustion occurs when the body loses too much water and salt, usually through heavy sweating. Symptoms include:
Heat stroke is even more serious because the body can no longer protect itself from heat. Sweating ceases, and internal temperature reaches around 106 degrees. For both heat exhaustion and heatstroke, immediate medical attention is needed. After calling 911, first aid includes:
Those fifty and older should be especially vigilant for any of these symptoms. Don’t hesitate to seek a cool space and drink water if any of these signs appear. Tell others around you how you are feeling so they can summon help in a worst-case scenario. If you observe any of these symptoms in others, ask them to share honestly how they feel so that measures can be taken to prevent the condition from worsening.
Summers are meant to be filled with enjoyable activities. Given the elevated health risks in hot weather, learn about heat-related illnesses so you can detect the signs early and know what to do in an emergency. Prevention is always better than a trip to the emergency room, and if the heat-induced illness starts to ramp up, you’ll know what to do to stay healthy and have a wonderful summer.
Hot weather can bring changing needs, from home cooling repairs to wellness purchases and summer travel. A Money Market Account helps your savings earn while keeping funds accessible when seasonal expenses come up.