8 Heat Safety Tips for Active Older Adults

You pride yourself on staying active and living independently as you age. And well you should! But when it comes to high summer heat, everyone—young and old—needs to exercise a little more caution. And that’s become ever truer in recent years. According to the U.S. Department of Health and Human Services, heat-related deaths in the U.S. increased by about 44% between 2021 and 2023. 

Understanding the Risks

“Okay,” you say. “But why are you talking specifically to older adults like me?” Well, let’s look at a few factors that put older adults—even active, healthy ones—at higher risk of heat-related illnesses like dehydration, heat exhaustion, and heat stroke.

Natural bodily changes: As we age, our primary defenses against heat take a hit. Our skin doesn’t sweat as efficiently to cool our bodies. Our circulatory system, which also helps us shed extra heat by widening the blood vessels in the skin, drops in efficiency too.

Chronic health issues: Most of us start to experience chronic health issues as we age. We may have trouble with our kidneys, heart, lungs, blood sugar, and so on. All these issues make our bodies more vulnerable to added stimuli—such as excess heat .

Medications: If you deal with chronic health issues, then you’re probably on medication. Although invaluable, many medications produce side effects that make us more vulnerable to excess heat. For example, they can make us lose hydration more quickly, reduce our thirst sensation (vital to staying hydrated), or further impair our ability to sweat and cool ourselves.

Preventive Measures

Given these factors, what can you do to minimize the risks when the heat index rises? Here are eight tried-and-true heat safety tips for active older adults.

1. Stay hydrated: Your body needs water to function properly. Lose too much through sweating, and you’ll experience a cascading series of symptoms, starting with decreased urination and dry skin and proceeding to rapid breathing and heartrate, listlessness, and mental confusion. Make sure to replenish your body through beverages and hydrating foods. Even if you don’t feel thirsty in the heat, make sure to get your recommended intake of water. Pro tip: Avoid alcohol and caffeine, which can dehydrate.
2. Stick to cool living spaces: Air-conditioning is your obvious solution here, but there are more ways to keep your main living spaces cool. Use carefully placed fans to maximize air circulation in the rooms you spend time in, and block sunlight from entering these spaces directly. If you’re still uncomfortable, sip cool water and use damp cloths on your neck to create evaporative cooling. To prep before heat hits, make sure your home is well-insulated and your HVAC is in working order.
3. Dress appropriately: When you’re dressing for heat, keep the three L’s in mind—lightweight, loose-fitting, and light-colored. For best results, find clothes made from naturally breathable fibers like cotton, linen, viscose, and rayon. Somewhat counterintuitively, loose clothing that covers more can be better than baring more skin. Long sleeves may in fact be your friend when the sun is super intense. Protective accessories like a wide-brimmed hat and sunglasses are advisable.
4. Limit outdoor activity: Thinking of doing yardwork? Think again. Or at least shift your plans to early morning to beat the heat. Evening may work as well, although in extreme heat events, even the late hours may not be cool enough. If you must go outdoors, avoid peak sun hours (10 a.m. to 4 p.m.) and stay in the shade as much as possible.

Bonus tip: If you have a beloved furry pal, remember that cats and dogs can experience heat-related illnesses as well. Don’t leave them out for long in extreme heat. And if you do take them out, make sure shade and plentiful clean water are available.

5. Consult with your doc: Don’t neglect to ask your doctors if they have any special heat safety tips based on their knowledge of your health. Make sure to discuss any potential interactions between your medications and hot weather.
6. Know signs of heat-related distress: Be aware of what heat-related sicknesses look like. You can look up the symptoms of dehydration, heat exhaustion, and heatstroke, which include dizziness, fatigue, rapid pulse, and confusion.
7. Create a heat safety plan: Prepare for the expected and the unexpected during hot weather. Pay attention to National Weather Service heat alerts. But also understand things can go pear-shaped easily. What if your HVAC suddenly goes out, or you’re caught out in the heat away from home? Develop a plan with emergency contacts and information about cooling centers in your area.
8. Stay connected: Finally, one of your best defenses against succumbing to heat illnesses is to keep in touch with family and neighbors. If you’re experiencing heat-related distress or another unexpected health issue, their awareness that you’re not visible or in contact may help you when you can’t help yourself.

Whether you’re living alone or in a community, these heat safety tips can help you sail through extreme heat events with ease. So stay alert, stay hydrated, stay cool, and stay safe this summer!