In a world of uncertainties, there is one thing we can count on in Florida – summer is going to be hot, hot, hot! A short walk across the grocery store parking lot or a mid-afternoon stroll to the mailbox can feel a lot like walking dangerously close to the sun. As we enter the dog days of summer, it’s a good time to review the signs and symptoms of dehydration, heat stroke, and heat exhaustion.
Older adults often have a difficult time regulating their body temperature for a variety of reasons. Decreased fat under the skin, reduced energy, and less effective sweat glands make it harder for their bodies to regulate heat even though the normal body temperature does not change much with aging. For these reasons, it is important to keep a close eye on aging loved ones – and people of all ages – as we head into our hottest days of the year.
Dehydration
Dehydration is serious no matter what your age. However, seniors are the most at risk for dehydration compared to other groups. It can happen quicker than you think and cause damage quickly.
Signs of Dehydration
Feeling unquenchable thirst
Dry, sticky mouth
Not urinating frequently
Dark-colored urine
Feeling dizzy or lightheaded
Confusion
The feeling of thirst is a natural defense against dehydration; however, seniors often no longer feel the sensation like they once did. The internal thirst signal diminishes for older adults, so when their body needs water, they may not even realize it. Seniors often drink less than they need to stay hydrated and healthy.
5 Tips to Help Seniors Avoid Dehydration
- Encourage your aging loved one to drink water. Coffee and tea are popular drink choices for seniors throughout the day but both contain caffeine which has a diuretic effect. In large amounts, these water-based drinks can be dehydrating, making water the best choice at any age to stay hydrated.
- Eat hydrating foods. Fruits and vegetables like watermelon, strawberries, cucumbers, and celery are high in water content. During the summer, these healthy snacks serve double duty as both a nutritious addition to any meal and an extra source of hydration. It is also a good time to add more soups, broths, yogurt, gelatin, and pureed fruit to your menus.
- Limit dehydrating drinks. As discussed above, water is the best option for summertime refreshment. Avoiding drinks that can dehydrate such as coffee, tea, soda, and alcohol is helpful in hot weather. You don’t need to eliminate them completely from your routine but try to only drink them in moderation.
- Make water more desirable and easier to access. Add favorite fruits to your water and keep it close throughout the day. For those with less mobility, be sure to have a water bottle within reach to encourage satiating sips. While there are recommended daily intake amounts for men and women, older men and women should aim to drink about 13 cups and 9 cups of fluids per day, respectively.
- Take breaks when doing activities in the heat. If you are outdoors in the heat, or even indoors in warmer temperatures, make sure you take frequent breaks. Older adults don’t perspire as quickly so they may be dehydrated before you see outward signs. Don’t wait until the end of a strenuous activity to replace fluids – drink a little water throughout to avoid severe dehydration.
Heat Stroke
Heat-related dangers for older adults increase dramatically during the summer months. Heat stroke is a medical emergency that is more dangerous for adults 65 years and older. Because their body temperature doesn’t regulate as quickly, older adults can experience heat stroke before signs and symptoms are obvious.
Signs of Heat Stroke
Hot, red, dry, or damp skin
Fast, strong pulse
Confusion
Headache
Change in behavior
Inability to concentrate
Body temperature of 103F or higher
For older adults with dementia, heat stroke symptoms can easily be missed due to impaired cognition and difficulty communicating. Those who are prone to wandering are particularly at risk. People living with Alzheimer’s need extra attention as heat can increase agitation and confusion, resulting in difficult moments that may be avoided with good hydration and staying indoors.
5 Tips to Avoid Heat Stroke
- Get out of the sun. Avoid running errands or even light tasks like getting the mail or walking the dog during the middle of the day. Stay in a cool, shady, or air-conditioned space. If your house doesn’t have adequate cooling, spend the day with friends at a local senior center.
- Keep drinking water. Don’t wait until you are thirsty to start drinking fluids. Water, sports drinks, or fruit/vegetable juices are the best options to keep close. Limit or eliminate alcohol and caffeine during extreme heat.
- Dress for the weather. Stay cool with loose-fitting clothes that are lightweight and light-colored. Add extra sun protection with UV-resistant clothes, readily available online and at local retailers.
- Get rest. Summer is not well-suited for strenuous activity and spending extensive time outdoors. There’s no shame in taking extra time to put up your feet and enjoy cooler air. Use the mid-day to catch up on reading, work on a puzzle, or organize a shopping list.
- Check in regularly. If you know an older adult living alone, call or visit regularly to be sure they are staying cool and drinking enough water. Bring Italian ice or fruity popsicles to enjoy while you catch up on what’s new. Set them up for success with drinks that they enjoy and are easy to grab from the refrigerator.
If you find someone who appears to be suffering from heat stroke, call for medical attention immediately. Move them to a cool, shady place and apply a cold, wet cloth or ice pack to their wrists, neck, and armpits. If they are able, encourage them to drink water or a sports drink with electrolytes.
Heat Exhaustion
Heat exhaustion looks a lot like dehydration and heat stroke in the elderly. Equally dangerous, signs of heat exhaustion should be treated immediately to avoid progressing to heat stroke. In its earliest stages, heat exhaustion is your body’s warning that it can no longer keep cool.
Signs of Heat Exhaustion
Thirst
Dizziness
Weakness
Lack of coordination
Nausea
For an older adult, these signs may take longer to recognize. Your aging loved one may not feel thirsty or, if living with dementia, be able to communicate the need for fluids. If you must take them out in the heat for any length of time, be sure to keep checking their skin for a cold, clammy feel and check their pulse regularly – a rapid pulse is a warning sign.
Older adults can keep cool this summer – and all year long – with regular visits from a mobile medical service. Keep up with labs, medications, and chronic diseases all from the comfort of your air-conditioned home with providers who are bringing care to you.
If you are experiencing a medical emergency like heat stroke, you should always call 911. But for routine medical care that supports healthy aging at home, mobile medical care brings personalized care right to your door. Learn more about mobile medical services in the Resources Section of our Blog.