Keep your cool, avoid heat-related illnesses

Jul 29, 2009 4:06 PM

As temperatures and humidity rise, seniors are at a heightened risk for heat-related illnesses, collectively known as hyperthermia. Hundreds of people die each year from the effects of extreme heat, which includes heat stroke, heat fatigue, heat syncope (sudden dizziness after exercising in the heat), heat cramps, and heat exhaustion.

According to the National Institute on Aging, older people (65 and older) are at a greater risk for heat-related illnesses because of age-related changes to the skin such as poor blood circulation and inefficient sweat glands. People with heart, lung, or kidney disease, and high blood pressure are vulnerable as well. Other risk factors include:

Being dehydrated
Drinking alcoholic beverages
Being substantially overweight or underweight
The inability to perspire brought on by medications such as diuretics, sedatives, tranquilizers, and certain heart and blood pressure drugs.
Taking several drugs for various conditions. Note: be sure to talk to your doctor about any medications you’re taking and how they might affect you during extremely hot days.

Health conditions and prescription drugs are not the only factors that can increase your risk of hyperthermia, your lifestyle can contribute, too. An extremely hot living environment, lack of transportation, overdressing, and visiting overcrowded places can all put you at risk.

Heat stroke is the most serious heat-related illness and occurs when the body becomes unable to control its temperature. Body temperatures can rise to 106 degrees F or higher within 10 to 15 minutes of being exposed to extremely hot temperatures. Heat stroke can cause disability or death so it’s important to recognize the signs:

An extremely high body temperature (above 103 degrees F)
Red, hot, and dry skin with no sweating
Rapid, strong pulse
Throbbing headache
Dizziness
Nausea

Heat exhaustion is a milder form of hyperthermia that can develop after several days of exposure to high temperatures. The warning signs are heavy sweating, paleness, muscle cramps, tiredness, weakness, fainting, dizziness, headache, and nausea or vomiting.

To help you keep your cool and prevent heat-related stress, follow these tips:

Check the weather. Before planning your daily activities during the summer months, be sure to check the weather forecast.

Stay indoors. On especially hot, humid days, particularly if you’re at risk for hyperthermia, stay indoors in the air-conditioning. If you don’t have an AC at home, go to a senior center, shopping mall, or movie theater.

Dress for the weather. Natural fabrics like cotton can be cooler than synthetics like polyester. And light colors reflect the sun and heat better than darker clothing.

Get your fluids. Drink plenty of liquids on hot, humid days—mostly water or fruit and vegetable juices. Avoid drinks with caffeine or alcohol, which can make you lose fluids and lead to dehydration.

Skip the exercise. A daily run or walk can be a great workout, but on hot days, avoid exercise and strenuous activities that can contribute to exhaustion.

Take a cool shower. If you don’t have air-conditioning and you don’t have access to transportation to get to a place that has AC, an electric fan can be a good alternative. But on 90-plus degree days, fans will not prevent heat-related illnesses. Instead of relying on a fan, take a cool bath or shower.

If you have elderly or neighbors, try and visit them at least twice a day and watch for signs of heat exhaustion or heat stroke, particularly on sweltering summer days. Take them to air-conditioned places such as museums, libraries, movie theaters, and shopping malls. If you see signs of severe heat stress, try and get the person cool right away—either by giving them a cool bath or shower or sponging or spraying them with cool water—and seek immediate medical assistance.

—Ginger Skinner

Take our summer safety quiz, see our new sunscreen Ratings (subscribers only), and beat the heat and get in shape with a water workout. And for more health research and news for seniors, sign up for our free Healthy After 60 e-mail updates.