Try these tips to stay safe and cool during summer heat waves.
Summer brings sunshine, longer days, and plenty of reasons to spend time outdoors with the people you care about. But when the temperatures climb and a heat wave rolls in, those same sunny days can quickly become uncomfortable, or even risky, especially for older adults. The good news is that staying safe in the summer heat doesn’t have to be complicated. With a few small adjustments to your daily routine, you can enjoy the season while keeping yourself safe at the same time.
Whether you’re heading out for a morning walk, tending to your garden, or simply running errands, a little planning goes a long way. Here are some friendly, practical tips to help stay cool, hydrated, and safe when the thermometer climbs.
Drink Water Throughout the Day
Hydration is your first line of defense against the summer heat. As you age, your body’s ability to sense thirst can decrease, which means you may not feel thirsty even when your body needs water. That’s why it’s a good idea to sip water regularly throughout the day, not just when you feel parched.
Keep a refillable water bottle nearby as a gentle visual reminder. If traditional water feels boring, try infusing it with cucumber, lemon, or fresh berries. Limit drinks with caffeine or alcohol on especially hot days, as both can contribute to dehydration. If you’re spending time outside, aim to drink a glass of water before you head out and another when you return in addition to the water you drink while outdoors.
Seek Shade and Plan Around the Sun
Direct sun exposure during peak hours can quickly raise your body temperature. The hottest part of the day is typically between 10 a.m. and 4 p.m., so try to schedule your outdoor activities for earlier in the morning or later in the evening when temperatures are more forgiving.
If you enjoy a daily walk, consider shifting to a cooler time of day. For more ideas on enjoying outdoor movement safely, take a look at our tips for starting a walking routine. When you are outside, look for shaded paths, wear a wide-brimmed hat, and use sunglasses and sunscreen to protect your skin and eyes.
Keep Outings Short and Sweet
You don’t have to give up your favorite summer activities, just consider keeping your outings shorter when the heat is intense. Break errands into smaller trips, take breaks in air-conditioned spaces, and listen to your body. If you start to feel dizzy, fatigued, or unusually warm, head indoors and cool down.
Traveling this summer? Heat safety becomes even more important when you’re away from home. Our travel planning tips can help you prepare for trips that are both enjoyable and safe, with accessibility in mind.
Avoid Strenuous Activity During Heat Waves
When the heat is intense consider postponing that big yard project, or slowing down rather than pushing yourself during a workout. Save heavy chores like mowing, gardening, or moving furniture for cooler days, or during off peak-heat times. To stay active, try gentle indoor exercises, stretching, or aquatic workouts at a local pool or community center.
Remember, taking it easy is smart self-care. Pace yourself, rest often, and don’t be afraid to ask for help with tasks that involve being outside for long stretches.
Dress for the Weather
What you wear can make a real difference in how your body handles the heat. Choose lightweight, loose-fitting clothing in light colors that reflect sunlight rather than absorb it. Natural fabrics like cotton and linen tend to breathe better than synthetic materials.
A breathable hat protects your face and head, while comfortable, supportive shoes help prevent fatigue if you’re walking on warm pavement. If you wear hearing aids, be mindful of sweat and moisture, which can affect their performance, and keep a small cloth handy to wipe them dry and store them properly when you come indoors.
Stay Connected with People you Care About
During heat waves, regular check-ins with family and friends become especially important. A quick call to say hello can also be a chance to make sure everyone is feeling well, staying hydrated, and keeping cool. If you live alone, consider arranging a daily check-in with a neighbor, family member, or friend.
If you have hearing loss, a captioned telephone makes those check-in calls easy by displaying word-for-word captions of what the other person is saying, so you never miss an important detail.
Know the Warning Signs of Heat Illness
Being aware of the early signs of heat-related illness can help you act quickly. Watch for symptoms like heavy sweating, weakness, dizziness, nausea, headache, or muscle cramps. If you or someone nearby experiences these symptoms, move to a cool place, sip water slowly, and apply cool, damp cloths to the skin.
More serious signs, such as confusion, a very high body temperature, rapid pulse, or fainting, require immediate medical attention. When in doubt, don’t hesitate to call for help.
Create a Cool, Comfortable Home
Your home should be a haven during a heat wave. Close blinds and curtains during the sunniest hours to block out heat, use fans to circulate air, and run your air conditioning if you have it. If you don’t have AC, find out where the nearest cooling center is. Many libraries, community centers, and senior centers open their doors during extreme heat.
Take advantage of the indoor time to enjoy hobbies you love. You might catch up on a favorite show with closed captions, read a book, or invite a friend over for a game night in the cool comfort of your living room.
Stay Cool and Stay Connected
Summer is meant to be enjoyed, and with a little preparation, you can savor the season while keeping yourself safe and comfortable. Remember to hydrate often, plan around the hottest hours, dress for the weather, and reach out to family and friends regularly. Small, thoughtful choices add up to big peace of mind during heat waves.
- Discover how CapTel captioned telephones help you catch every word at www.captel.com/how-captel-works
- Find out if you qualify for a free CapTel phone at www.captel.com/qualification
- Call 1-800-233-9130 to learn more about staying connected with family
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