Tips for Hot Summer Days
By Kim Ziegler, MS, RN, Director of Education at St. Ann’s Community.
For adults ages 50+, heat-related illnesses could be a matter of life and death. Here are warning signs of overheating, and what we can do to protect ourselves:
| Warning Signs | |
| Dehydration: Loss of water in the body |
Weakness Headache Muscle cramps Dizziness or fainting Confusion |
| Heat Stroke: Dangerous rise in body temp; can be deadly |
Body temp of ≥ 103° Red, hot, dry skin Fast pulse Headache Dizziness or fainting Nausea or vomiting Confusion |
| Heat Exhaustion: Serious problem caused by too much heat and dehydration; can lead to heat stroke |
Heavy sweating OR no sweating Muscle cramps Tiredness Weakness Pale, cold, clammy skin Dizziness or fainting Headache Nausea or vomiting Fast, weak pulse |
| Heat Syncope: Dizziness or fainting caused by high temps |
Dizziness or fainting |
What should we do?
- Lie down and rest in a cool place
- Fluids – waters and juices not alcohol or caffeine
- Sponge off with cool water or apply cool cloths to wrists, ankles, armpits, neck
- Loosen heavy clothing
- If signs of heat stroke will need emergency attention
Preventative measures:
- HYDRATE proactively … don’t wait to feel thirsty
- If extreme heat, stay indoors, preferably in air conditioning
- Schedule outdoor activities carefully – hottest between 10 and 2
- Limit sun exposure and rest in the shade
- Appropriate clothing – lightweight, loose fitting, light colored, wide-brimmed hats
- Wear sunglasses
- Use sunscreen
- Limit strenuous activity