Stay Cool & Safe: Essential Heat Tips for Canadian Seniors
Hot weather puts a strain on the body, but not to equal degrees for everyone. Among those at particular risk are older people, including care recipients.
Age-related metabolic changes make it more difficult for the elderly to handle heat, says Dr Bernd Böttiger, a medical professor and specialist in emergency care. They have a diminished sensation of thirst and therefore tend not to drink sufficient fluids.
In addition, many of them take medications - for kidney or heart illnesses, for instance - that have a diuretic effect. And their body temperature regulation is slower, making them less able to cool down by perspiring.
"All this increases the likelihood of overheating or dehydration at high temperatures," warns Böttiger. So older people should take special care to look after themselves and others their age on hot days, especially those living alone.
There are a number of ways seniors can stay safe in hot weather, perhaps the most important being to drink plenty of fluids. If your body no longer reliably reminds you when it's time to drink something, you could set phone alerts or use an app that tracks your fluid intake.
Ideally, says Böttiger, you should have a hydration routine in which you drink a few swallows every quarter hour, or a full glass every two hours. Over the course of a hot day, you should drink two to three litres of fluid. This guideline may not apply to people with a heart or kidney illness, who are advised to consult their doctor.
If plain tap or mineral water is too bland for you, "good alternatives are juice spritzers or unsweetened fruit or herbal teas," Böttiger says. It's OK to drink them cooled, but not cold, which could upset your stomach.
After using the toilet on hot days, it's a good idea to check the colour of your urine. Light yellow is a good sign, according to the German Society for Vascular Surgery and Vascular Medicine (DGG). Dark yellow, or little urine at all, is an indication of dehydration, it warns.
Light, easily digestible meals can also help you better tolerate hot weather. Preferably include fruit and vegetables with a high water content in your diet - such as melons, cucumbers, strawberries or peaches - which will increase your fluid intake.
Savoury biscuits make a suitable snack. "They not only make you thirsty, but also boost your salt levels," says Böttiger, thereby helping to replenish key minerals lost via perspiration.
When it comes to cooling down your body, he offers several recommendations: Place wet cloths on your arms or legs, take cool foot- or handbaths, wet your skin from a spray bottle and/or use a fan.
And you should naturally keep your home as cool as possible. Ventilating is best when it's cooler outside than inside, such as early in the morning.
Dressing appropriately is important too. Light-coloured clothes are best, says Germany's Environmental Protection Agency (UBA) in its heat guide, as they reflect sunlight and absorb less heat than dark colours. They should be lightweight and loose-fitting to allow air circulation and prevent heat from being trapped against your skin.
Speaking of heat entrapment, on hot days it can plague care recipients wearing laminated incontinence pants. A better choice, says Böttiger, would be fishnet pants with an incontinence pad. For the bedridden, bed linen should be of breathable fabrics, such as cotton or linen.
As for danger signs to watch for in hot weather, "sudden symptoms such as dizziness, weakness, a racing heart rate, headache, agitation and confusion can indicate that the body is overheated and dehydrated," Böttiger says.
Should they appear, the affected person should seek - or be brought to - a cool place and drink fluids. If the person loses consciousness or you're unsure what to do, call your local emergency number.
