Q. As my husband and I get older, we’ve noticed that we can’t seem to spend as much time out in the hot summer weather as we previously enjoyed. We’re approaching our eighties and have tried our best to maintain an active lifestyle. I enjoy gardening, and my husband enjoys playing golf. We both like to swim in our neighborhood pool and have always enjoyed power walking in the mornings. However, last summer, my husband nearly suffered a heat stroke after our usual morning walk. Since then, we’ve exercised caution when out in the sun. After a year of feeling trapped due to the COVID pandemic, we are antsy to resume our usual summer activities. Do you have any advice on how we can stay safe in the sun this summer?
A. You sound like very active seniors, and I applaud you for your efforts to stay active. You were wise to exercise caution after a heat-stroke scare.
Older adults are more at risk for heat-related health problems, such as heat stroke or heat exhaustion, for many reasons. Older adults do not adjust as well to sudden temperature changes due to advancing age. They are more likely to have chronic medical conditions that change their body’s response to heat. They are also more likely to take prescription medicates that affect their ability to regulate body temperature and/or sweat.
That said, seniors can still enjoy time out in the sun as long as they take certain precautions. Here are my top sun safety tips for older adults.
First, stay hydrated. The thirst response diminishes as we age. This, combined with the loss of body fluids due to sweating in the heat of the summer, puts older adults at risk for dehydration. Stay on top of your hydration throughout the summer season. Aim to drink between six and eight glasses of water each day. Since you have such an active lifestyle, you may need to drink more water.
Next, include applying sunscreen in your daily routine. It’s just as important for older adults to apply sunscreen before heading outdoors as it is for young kids. Choose a broad-spectrum sunscreen with an SPF of at least 30. Apply your sunscreen 15-30 minutes before going outside. Reapply every two hours if you’re outside for prolonged periods. Also, reapply if you’re headed outside again after spending time indoors.
Take it easy when you are outside. Being active in hotter weather puts extra stress on your body. The heat and humidity alone can cause your core body temperature to rise, even without additional exertion. When you plan to be active outdoors, please don’t give it your all. Exert no more than 65 percent of your usual effort. Take breaks frequently, stay in the shade as much as possible, and drink plenty of water.
Finally, avoid the outdoors during the peak hours of the day, usually between 10 a.m. and 4 p.m. The sun’s rays are the strongest during these hours, making you more susceptible to sunburn and other heat-related illnesses. Plan your day around the sun. Go for a walk or swim before or after the peak hours of the day. Stay inside when it’s hottest outdoors.
Have a question for our angel correspondent? You can send our angel an email to apetersen@visitingangels.com or send your question via mail to Ask An Angel, 65 Woodbury St., South Elgin, IL 60177.
