Beating the Texas Heat

Triple-digit temperatures have become an unwelcome part of summer across Texas. While the heat is uncomfortable for everyone, it poses particular risks for older adults, who are more vulnerable to dehydration, heat exhaustion and heat stroke.

“Summer in Texas isn’t something we take lightly,” said Rachel O’Brien, Community Liaison for Cambridge Caregivers’ Fort Worth office. “A little planning goes a long way toward helping older adults stay safe while continuing to enjoy life.”

That means that caregivers – whether family members or professionals – must help older adults stay hydrated, avoid dangerous situations and adapt their routines so they can remain active without unnecessary risk.

Why Older Adults Are More Vulnerable

As people age, their bodies become less efficient at regulating temperature. Age-related changes may include a reduced ability to sweat, which makes it harder for the body to cool itself; a diminished sense of thirst; and changes in kidney function that can affect fluid balance.

Certain medications can also increase the risk of dehydration or heat illness. Diuretics, some blood pressure medications, antihistamines and certain medications for depression or Parkinson’s disease may affect hydration, sweating or the body’s ability to regulate temperature.

Ask your loved one’s physician or pharmacist whether any prescribed medications require extra precautions during hot weather.

Older adults living with brain change may not recognize that they’re becoming overheated or dehydrated. They may forget to drink water, dress inappropriately for the weather or be unable to communicate that they feel ill.

Recognizing the Warning Signs

Early symptoms of heat exhaustion may include:

• Heavy sweating
• Fatigue or weakness
• Dizziness or lightheadedness
• Nausea or vomiting
• Headache
• Muscle cramps
• Cool, pale or clammy skin

Heat stroke is a medical emergency. Call 911 immediately if an older adult becomes confused, loses consciousness, has a very high body temperature or develops hot, red skin, which may be dry or damp. Other warning signs may include a rapid, strong pulse, severe headache, dizziness, nausea or seizures.

Helping Older Adults Stay Hydrated

Older adults may not feel thirsty until they’re already becoming dehydrated. Rather than waiting for thirst, encourage fluids throughout the day.

“We encourage our caregivers to try to build hydration into the day’s routine by offering drinks regularly, keeping water within easy reach and paying attention to subtle signs that someone may need more fluids,” Rachel said.

Other strategies include:

• Offer small amounts of water frequently instead of expecting someone to drink a large glass at once.
• Add foods with high water content, such as watermelon, berries, oranges, cucumbers and soups, to summer meals.
• Keep a favorite water bottle or insulated cup nearby.
• Add lemon, lime or fruit slices if plain water seems unappealing.
• Limit alcohol, which can contribute to dehydration.
• Ask a physician whether sports drinks or electrolyte beverages may be helpful.

Planning Safe Outdoor Activities

Fresh air and exercise can help keep older adults active, healthy and better able to sleep at night. Outdoor activities can still be part of the routine during summer, but they require some precautions.

Whenever possible:

• Schedule walks or errands during the early morning or evening.
• Avoid strenuous activity during the hottest part of the day, generally between 10 a.m. and 4 p.m.
• Choose shaded routes whenever available.
• Dress in lightweight, light-colored, loose-fitting clothing.
• Wear a wide-brimmed hat and sunscreen.
• Carry water and take frequent breaks in air-conditioned locations.
• Never leave an older adult alone in a parked vehicle, even for a few minutes.

Pay attention to how your loved one is feeling. If they become unusually tired, dizzy, confused or short of breath, move indoors immediately and encourage fluids.

Staying Active Indoors

When outdoor temperatures become dangerous, it’s perfectly reasonable to move exercise inside.

Many older adults enjoy walking laps at an indoor shopping mall, where climate-controlled surroundings make exercise comfortable and social. Senior centers, YMCAs and community recreation centers also may offer exercise classes designed for older adults, including chair yoga, tai chi, stretching, balance classes and low-impact aerobics.

At home, simple activities such as stretching, light resistance training with bands or seated exercise routines can help maintain strength and flexibility.

With a little planning — and plenty of fluids — you can help your older loved one stay active and healthy throughout the hot Texas summer.