Did you know that heat-related illnesses are the most risky and dangerous for older adults? This becomes true with the presence of age-producing conditions and medications that can increase susceptibility to heat. Extreme heat has continued to become more common in the U.S. With higher outdoor temperatures, more heat-related illnesses, such as heatstroke, are found annually. According to Consumer Reports (CR), ON HEALTH/July 2022, now is the time to learn tips from public health professionals to protect yourselves from dangerous temperature conditions. Here then are 7 steps to “help you keep cool and hydrated all summer.”
1. SAFEGUARD YOUR SKIN: Increasing your chance of skin cancer and heat-related illnesses is sunburn. According to CR, sunburn “impairs your ability to sweat and interferes with skin blood flow, which are key mechanisms for regulating body temperature and keeping you cool.” Even on cloudy days, it is, therefore, recommended that sunscreen be used on exposed skin. The American Academy of Dermatology recommends choosing a sunscreen with at least 30 SPF. SPF is the measure of how much solar energy, “U-V radiation,” is required to produce sunburn on unprotected skin. Due to findings (in some labs) of sunscreens failing to use the SPF described on their labels, using creams or oils with 50+ or even 60+ are even more preferred. Make sure that you apply the product every 15 minutes before going outdoors and reapply it every 2 hours.
2. DRESS FOR HEAT: A wide-brimmed hat and sunglasses are musts for high temperature and high humidity days! But don’t forget to wear light, less heavy fabrics and loose-fitting clothing in lighter colors to accompany this dynamic duo!
3. DRINK TO STAY HYDRATED: Consumer Reports recommends filling up a pitcher of water or a large bottle of water at the onset of a warm day with the intention of finishing the liquid by the end of a 12-hour period. To make the liquid more tasty, the publication suggests adding melon or citrus slices or juice. Because fruits and veggies are great sources of water, these food items are also highly recommended to prevent dehydration.
4. CHILL OUT WHEN IT’S HOTTEST: Stay in an air-conditioned room (or, if necessary, auto) during the warmest parts of the day, usually from 10 a.m. until 4 p.m.
5. BE SMART WHEN USING FANS: Do you have limited air-conditioning access? Ceiling and electric standing fans can greatly help to cool you down by increasing the speed with which sweat evaporates from your skin when temps reach the upper 90s. Nevertheless, have other options in place, as well, to stay cool.
6. KEEP YOUR A/C WORKING RIGHT: With Window Units: Clean filters regularly and make sure the units are securely installed with the weather stripping in good shape. Also make sure that the part of the unit that’s outside the window is not clogged with dirt and other debris. For Central A/C: Remove dust from the building’s inside heat/cooling registers and have a licensed professional inspect the entire system yearly. It is also wise to annually trim vegetation from 18 inches to 2 feet away from the outdoor condenser in helping this part of the unit “to breathe.”
7. KNOW THE SIGNS OF HEAT ILLNESS: Heat stroke is a medical emergency which may be fatal in more than half of the cases discovered in older adults. It is characterized by a body temperature of over 104 degrees F. Here are early signs to look for in detecting its presence: Dizziness, weakness, confusion, slurred speech, agitation, nausea, vomiting, and the inability to sweat. If you or acquaintances seem to be showing these signs, CR recommends that you “call 911, and quickly get yourself or them into an air-conditioned room or a cool shower or both.”
