Q. I’m a recently retired man, in my late sixties, who has always lived an active life. I enjoy outdoor recreation, such as tennis, biking, and an occasional run. After having to wake up early for my career, I’m enjoying the slower pace of retirement. I prefer to sleep in, have a cup of coffee, read the newspaper, etc., without having to rush out of the door. That said, I’m finding it more and more challenging to pursue outdoor recreation in the heat of summer. I’m seeking recommendations on how to maintain my active lifestyle, despite the hotter weather.
A. The summer months pose a challenge to older adults. Older adults are more susceptible to heat-related illnesses, such as heat exhaustion or heat stroke. Age is partly to blame, as older adults do not adjust to the sudden changes in temperature. Other factors include chronic medical conditions and prescription medications. Certain health conditions can alter the way the body responds to heat. Prescription medications can affect the body’s ability to regulate body temptation and/or sweat.
Even if you’re currently healthy and not taking any prescription medications, your older age alone puts you at risk for heat-related illnesses. It would be best if you took precautions during the summer months. Here are a few tips to help you stay safe in the heat of summer.
Stay hydrated. Older adults are at risk for dehydration. Drink water often and throughout the day. Stay hydrated while you exercise. Keep a water bottle with you as you bike, play tennis, or go for a walk or run outside. If you forget to drink water, stay on track by setting reminders on your smartphone or keeping a written hydration log.
Take it easy on the hotter days. Pay attention to the weather and avoid strenuous exercises when the heat index is high. Permit yourself to rest. An active lifestyle includes your mind and spirit. On hot days, consider low-impact exercises, such as yoga or tai chi. Use the hot days to rest your body. Instead, engage your mind through mindful meditation or journaling.
Wear appropriate clothing for the hotter weather. Look for clothes that wick away sweat to help you regulate your body temperature. Choose loose-fitting clothes made from breathable fabric. Avoid darker colors. Don’t forget to put on sunscreen, wear a wide-brimmed hat for extra shade, and protect your eyes with sunglasses.
You mentioned not wanting to rush through your morning. However, mornings are usually the best time to pursue outdoor recreation in the summer. Temperatures are often cooler, and the sun has yet to reach its peak. Consider rearranging your morning routine, just for the last few weeks of summer. Perhaps you can enjoy a newspaper and a cold brew inside after your outdoor workout. Avoiding the outdoors during the peak hours of the day reduces your risk of experiencing a heat-related illness.
Most importantly, talk with your doctor about your specific risk for heat-related illnesses. Learn the signs of heat-stroke or heat exhaustion. Common signs include nausea, vomiting, headaches, fatigue, dizziness, rapid heartbeat, and profound sweating. Always carry a cell phone with you when you’re exercising outdoors. If you experience any symptoms of heat-related illnesses, stop and seek medical care immediately.
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