Staying Cool when Summer Heats Up

As climate change continues to intensify, extreme heat events are becoming more common, posing significant health risks, especially to vulnerable populations such as older adults and individuals with chronic lung conditions. Understanding these risks and knowing how to stay cool can help mitigate the adverse health effects of heatwaves. Let’s explore the impact of extreme heat on these groups and find practical ways to stay safe and cool.

Health Effects of Extreme Heat

1. Dehydration:

• Older adults often have a diminished sense of thirst, making them more susceptible to dehydration. Chronic lung conditions can also lead to increased fluid loss through rapid breathing.

2. Heat Exhaustion and Heat Stroke:

• Prolonged exposure to high temperatures can cause heat exhaustion, characterized by heavy sweating, weakness, dizziness, and nausea. If untreated, it can progress to heat stroke, a life-threatening condition marked by confusion, loss of consciousness, and extremely high body temperature.

3. Respiratory Problems:

• High temperatures can exacerbate chronic lung conditions like COPD and asthma. Hot air can irritate the airways, leading to increased breathlessness and reduced lung function.

4. Cardiovascular Strain:

• Extreme heat forces the cardiovascular system to work harder to cool the body, increasing heart rate and blood pressure. This can be particularly dangerous for older adults and those with pre-existing heart and lung conditions.

5. Kidney Stress:

• Dehydration and heat stress can lead to acute kidney injuries, especially in older adults who may already have compromised kidney function.

Ways to Stay Cool

1. Stay Hydrated:

• Drink plenty of fluids throughout the day, even if you don’t feel thirsty. Water is the best option. Avoid alcohol and caffeine as they can increase dehydration.

2. Create a Cool Environment:

• Air Conditioning: Use air conditioning if possible. If you don’t have air conditioning at home, spend time in public places like shopping malls, libraries, or community centers that are air-conditioned.

• Fans and Ventilation: Use fans to circulate air. Keep windows and doors open during cooler parts of the day and closed during peak heat.

• Shade: Keep blinds and curtains closed to block out the sun. Consider using reflective shades to reduce indoor temperatures.

3. Cool Your Body:

• Clothing: Wear lightweight, loose-fitting, light-colored clothing to help keep cool.

• Bathing: Take cool showers or baths to lower your body temperature.

• Cool Packs: Apply cold packs to pulse points such as wrists, neck, and armpits. A damp, cool cloth on your forehead can also help.

4. Limit Outdoor Activities:

• Avoid strenuous activities during peak heat hours (10 a.m. to 4 p.m.). If you must go outside, do so in the early morning or late evening when temperatures are lower.

• Seek shade and rest frequently if you need to be outdoors. Wear a wide-brimmed hat and use sunscreen to protect your skin.

• Consider exercising indoors when it’s too hot outside (Hint hint, we have an online Fitness Club!)

5. Diet and Nutrition:

• Eat smaller, more frequent meals. Large meals can increase your metabolic heat.

• Include hydrating foods in your diet, such as fruits and vegetables with high water content (e.g., cucumbers, watermelon, oranges).

6. Monitor Health:

• Keep an eye on your health and be aware of signs of heat-related illnesses such as dizziness, rapid heartbeat, and breathing difficulties.

• Have a plan to seek medical help if you experience symptoms of heat exhaustion or heat stroke.

7. Stay Connected:

• Check in with family, friends, or neighbors, especially those who live alone. Regular contact ensures help is available if needed.

• Inform caregivers and healthcare providers about your condition during extreme heat events. They can provide specific advice tailored to your health needs.

Extreme heat poses serious health risks, particularly for older adults and individuals with chronic lung conditions. By staying informed and taking proactive steps to stay cool, you can protect yourself and those you care for from the adverse effects of heatwaves. Prioritize hydration, create a cool living environment, and monitor your health closely during hot weather. Remember, staying cool is not just about comfort—it’s about safeguarding your health.

Stay safe, stay cool, and beat the heat!