As we get older, our bodies change and we can no longer tolerate the heat as well as we did when we were younger. Our skin becomes thinner and less elastic, which means that it no longer retains moisture and sweat as well. We also find it harder to regulate our body temperature. This can lead to serious health problems if we are not careful. This guide is about how older people can protect themselves in the heat.
The feeling of thirst decreases with age.
It is therefore important that you drink fluids even if you don't feel thirsty. Drink small amounts often rather than large amounts all at once. Water is the best choice, but fruit juice or sports drinks can also help. Avoid caffeine and alcohol as they dehydrate you.
Nutrition in the heat.
As we get older, our metabolism slows down and we no longer process food as efficiently. This can lead to problems such as dehydration and heat exhaustion. It is important to eat small, frequent meals rather than large ones. Avoid fatty foods as these can make you feel sluggish. Go for fish and fruit instead, especially water-rich vegetables such as tomatoes or cucumbers, but fruit such as watermelon is also a better choice.
How do I avoid heat build-up in the home?
If you live in an apartment, the heat can be unbearable. Draw the curtains during the day to keep the sun out. If possible, open the windows at night to let the cooler air in. Use fans to circulate the air and keep cool. Use ice packs or cold showers/baths to cool down. Many hardware stores and discount stores offer air conditioners at an affordable price during the warmer months. Make sure to route the exhaust air from these devices to the outside; depending on the manufacturer, there are already simple solutions for windows.
Dealing with the heat outdoors
If you have to go outside, stay in the shade as often as possible. Wear loose-fitting, light-colored clothing. A wide-brimmed hat protects your face and neck from the sun. Wear sunscreen with a sun protection factor of at least 15, even if the sky is cloudy. Take frequent breaks, avoid strenuous activity, especially during the hottest part of the day. If possible, plan your outdoor activities for cooler times of the day, e.g. early morning or evening.
Clothing for the heat
Wear loose, light-colored clothing made of breathable fabrics such as cotton. Avoid dark colors as they absorb heat. Wear a hat or scarf to protect your head and face from the sun. Wear sunglasses to protect your eyes from the sun's harmful rays.
Signs of heat-related illnesses
It is important to know the signs of heat-related illnesses such as sunstroke and heat stroke. Signs of heat stroke include high body temperature, hot, red, dry skin, rapid pulse, headache and dizziness. Signs of heat exhaustion include heavy sweating, muscle cramps, fatigue, weakness, headache, nausea or vomiting. If you notice any of these symptoms, consult a doctor immediately.
These few simple precautions will keep you safe and cool in the heat. Drink plenty of fluids, eat small meals frequently, stay out of the sun and heat, and dress appropriately for the weather. Watch for signs of heat-related illness so you can seek medical attention if necessary. By following these tips, you can enjoy the summer months without worrying about the heat.
