How to Protect Seniors From Heat and Dehydration

When the temperature outside starts to rise, protecting yourself from dehydration and heat-related problems becomes increasingly important. For seniors aged 65 years and older, the risks from heat and dehydration are even higher. The Centers for Disease Control (CDC) reports that 36% of heat-related deaths each year are in this age group. 1

If you or a loved one have a chronic medical condition such as heart disease, diabetes, or are overweight, heat-related illness can also have a more serious impact. To reduce your risk of problems from heat and dehydration, there are some steps you can take. We’ll take a closer look at what kinds of problems seniors can experience in hot temperatures, and how to keep yourself hydrated and safe while still enjoying the beautiful summer weather.

What problems can seniors experience in hot weather?

In hot summer weather, seniors are especially at risk for heat-related problems when spending time outdoors, but this can even happen in some indoor situations. These problems include:

Dehydration
Heat exhaustion
Heat stroke

Risk factors for heat-related problems in seniors

There are several risk factors to be aware of when thinking about seniors and the impact of heat. If you or a loved one have any of these risk factors, it’s especially important to take extra steps to prevent heat injury. You should also know what symptoms to watch for. The risk factors include:

Physical changes due to aging– seniors cannot regulate their body temperature as effectively as younger adults can.

Chronic medical conditions- problems such as kidney disease can affect hydration levels, and heart or lung-related health conditions reduce endurance. Any chronic medical condition can mean stress from heat can be hard for the body to manage.

Taking multiple medications- some medications can affect a person’s ability to stay hydrated or to regulate body temperature.

Self-care limitations- seniors who experience cognitive challenges due to Alzheimer’s disease, or those with conditions such as Parkinson’s disease, may have difficulty protecting themselves from the effects of high temperatures.

Living alone- for seniors who live by themselves, social isolation can sometimes mean that heat-related issues go unnoticed. If the person begins having symptoms and ignores them, or is embarrassed to ask for help, they may suffer a heat-related injury.

Let’s look more closely at the problems that can happen related to heat exposure.

Dehydration

In hot conditions, the body loses fluid more quickly due to sweating. When a person loses more fluid than they are taking in, dehydration happens. The factors discussed above can cause you to be under-hydrated to begin with. When this happens, heat will lead to dehydration even faster. Symptoms of dehydration include:

Dizziness
Dry mouth
Extreme thirst (older people may not feel thirsty as quickly as younger people do)
Headache
Reduced urination and/or darker colored urine
Fatigue
Confusion
Low blood pressure

Heat exhaustion

When your body overheats and is not able to cool itself properly, it is called heat exhaustion. Dehydration and hot temperatures can lead to heat exhaustion. Common symptoms include:

Increased body temperature over 100°F 2
Nausea and/or vomiting
Excessive sweating
Muscle cramps
Dizziness and/or fainting
Fatigue
Swelling in your feet, ankles, or hands (called heat edema)

Heat stroke

Untreated, heat exhaustion can lead to heat stroke. This is a medical emergency, where the body temperature rises out of control, up to 106°F within 10-15 minutes. 3 If heat stroke is not treated, it can lead to death. Symptoms to watch for are:

Hot, dry skin (the person is unable to sweat)
Severe, throbbing headache
Increased body temperature over 103°F 4
Dizziness
Fast breathing and high heart rate
Confusion
Seizures
Unconsciousness

Steps to prevent heat-related illness and dehydration

Now that you are aware of the problems that heat and dehydration can cause, how can you prevent them from happening in the first place? There are some important steps you can take:

Drink enough water to stay hydrated- if you have a chronic medical condition or take certain medications, your doctor may have specific recommendations for you. Always ask your doctor about safe amounts of water intake for your needs. The standard recommendation for a healthy young person is 2.2-3 liters a day (8 glasses of water), and 6-12 oz of water every 10-15 minutes during strenuous outdoor activity. 5

Stay indoors- during the hottest days of the summer, or at a minimum the hottest part of the day (usually midday), stay indoors where there are fans or air conditioning. Close blinds and curtains to decrease indoor temperatures. If you are having trouble paying your home cooling bill, you can reach out to the National Energy Assistance Referral service, or talk to your Area Agency on Aging.

Wear light-colored, loose-fitting clothing- especially when made from breathable natural fabrics, dressing for the weather can help air circulate against your skin better so your body can stay cooler.

Limit caffeine and alcohol- beverages containing caffeine and alcohol can have a diuretic effect (make you urinate more).

Watch the color of your urine- if you are well hydrated, your urine should be clear to pale yellow. If you notice darker urine, it can be a sign of dehydration.

Get in the water- even a cool shower and then sitting in front of a fan can help to keep you from overheating.

Avoid using the stove if you don’t have air conditioning- opt for cold meals like sandwiches instead.

Seek out a cooler location- if you do not have air conditioning, somewhere like a library or a mall can offer a break from hot temperatures. You can also reach out to your local city or county for information on any available cooling centers- sites set up for the public to access a cool indoor space if they do not have one.

Discuss your medications with your doctor- it’s important to know if any of the medications you are taking could affect your ability to stay hydrated or cool. Your doctor may have recommendations to help with any medication side effects.

If you have elderly friends or relatives, check on them- during extremely hot weather, an elderly loved one may need additional help in their home if they live alone. It’s important to check in regularly to make sure they are staying hydrated, and not experiencing any heat-related problems.

First aid for heat-related illness

If you or a loved one experiences heat-related illness despite your best efforts to avoid it, what should you do? Here are some first aid tips:

When in doubt, call 911- remember, heat stroke is an emergency. If someone is experiencing heat-related problems, you can take measures to try to cool them down. But if you’re not sure it’s an emergency, it’s best to seek help first.

Move to a cooler place- get out of the heat and the sun, and move to the shade or indoors where the temperature is lower.

Loosen tight clothing- get as much air circulating against the skin as possible. Remove any clothing that is wrapped against the skin or loosen it.

Drink fluids- rehydrating and resting can help. If you are helping someone with symptoms, do not give them fluids if they are unresponsive, confused, or cannot safely swallow.

Use water to cool off- moistening clothing or even getting in a cool bathtub (if the person is alert) can help lower body temperature.

Grab some ice packs- you can place these against a person’s neck, armpits, or groin to cool off faster.

Paying attention to heat and hydration is the best protection

As you can see, there are many reasons to pay extra attention to heat and staying hydrated as a senior. With proper attention to avoiding extreme temperatures and drinking the right amount of fluids recommended by your doctor, you can avoid heat-related illness during the hot summer months.

If you or a loved one could benefit from additional help with activities of daily living in the home, considering a professional in-home caregiver can reduce the risk of injuries including heat-related illnesses that might otherwise go unaddressed. This is especially true for older adults with dementia or similar health challenges. If you’re looking for expert caregivers and aren’t sure where to start, you can read about Caresify’s in-home services and caregivers here, or call 888-799-5007.

Providing personalized in-home care to seniors