8 Tips To Stay Safe in the Sun This Summer

Hot summer days are on the way. The kind that pull you outside for longer stretches and make it easy to lose track of time. What starts as a quick outing can turn into an entire afternoon once the weather hits just right.

Spending more time in the heat can feel great, but it’s also important to stay aware of how your body responds so you can keep going without burning out.  According to the Centers for Disease Control, those 65 and older are more susceptible to heat-related health issues for several reasons.

1. With age, we do not adjust to changes in temperature as we did when we were younger. For example, the body’s ability to sweat in response to higher temperatures diminishes with age. The less we sweat, the more difficult it is to manage rising body temperature.
2. Older adults tend to have more chronic medical conditions that influence the body's responses to heat. For instance, problems with the heart, lungs, or kidneys can significantly affect how we handle heat.
3. Medications can also change how the body reacts to heat. Examples include diuretics (dehydration) and beta-blockers (reduced blood flow to the skin).

These risks make it imperative for to take special health measures. Paying attention early helps you stay comfortable and enjoy the day instead of cutting it short. Here are some tips to help you stay safe all summer long.

Stay Hydrated

Adequate hydration is one of the most important ways to manage hot weather because fluids help your body cool itself, primarily by sweating. But how can you tell if you are drinking enough? The best way is to check the color of your urine. If it is pale yellow or clear, you’re doing great. However, dark yellow means you need to drink more.

There is often disagreement over hydrating with water or sports drinks like Gatorade. Water-only advocates stress that sports drinks contain too many unnecessary additives, such as sugar or artificial sweeteners. On the other hand, sports drinks contain sodium and electrolytes. That’s significant because it's crucial to replace the sodium lost through sweating. Losing too much can lead to mental confusion or even cardiac problems. Some experts recommend mixing water and sports drinks in a 50/50 ratio to get the best of both.

Use Plenty of Sunscreen

Summer sun reminds us to protect our skin with sunscreen. Aside from preventing uncomfortable sunburn, the main reason is to reduce the risk of skin cancer. Skin cancer usually develops over years of sun exposure, so adults over 65 need to be especially diligent about applying sunscreen before going outside. Research across all age groups suggests that regular use of sunscreen reduces the risk of skin cancer, so many doctors recommend that their patients apply it every day.

Make Shade a Priority

Many of us dream about basking in the warm sunshine when we’re cooped up during the winter months. However, when summer arrives, it’s smart to limit our time in the sun to avoid damaging our skin and overheating our bodies. Emphasize finding shady spots during outdoor excursions. For example, when dining outdoors, request a table in the shade or under an umbrella. Another example is when walking or hiking: take frequent rest stops in shady locations to minimize the risk of overheating.

Plan Activities for Early Morning or After Sunset

Summer days are long with early sunrises and late sunsets. Schedule activities during these cooler times to avoid the periods when the sun's rays are the strongest. In warm climates, many sports and recreational events are scheduled for evenings when the heat is less intense.

Eat According to the Weather

Who feels like cooking when it's crazy hot outside? Many of us would prefer to keep it simple and eat food that is easy to make and keeps us cool. Rather than fatty, protein-rich foods, opt for fresher options like salads and fresh fruit. Have lots of ice in the freezer for cold drinks, and you can even try making healthy fruit juice popsicles with the kids.

Wear Comfortable and Breathable Clothes

Stock your wardrobe with comfortable, breathable clothes for those sticky summer days. Lightweight materials like cotton and summer linen are great for beating the heat. Light colors also feel cooler. Look for clothes with an SPF rating to protect your skin from the sun. As for shoes, perhaps a comfortable pair of sandals will be your summer go-to footwear. Also, a hat is essential for shading your face, neck, and shoulders.

Avoid Strenuous Exercise

We all want to get out and enjoy the gorgeous summer weather, but don’t let your enthusiasm overpower your good judgment. Try not to do any activities that might prove too hard for your body. Some outdoor activities that are no problem at cooler times of the year can be risky on hot summer days. Focus on less strenuous exercise options on those occasions rather than engage in heavy workouts that might be too exhausting. When exercising, take frequent breaks and schedule your workouts for cooler parts of the day. If your scheduling options are limited, look for an indoor gym with good air conditioning.

Check On Your Medications

Like many others, our medication lists may have grown over the years. Yet, there could be an unpleasant surprise lurking in the medicine cabinet on hot summer days. First, some medications are heat-sensitive. There are well-known ones, like insulin, that require refrigeration year-round, but many other medications need to be stored in cool, dry environments to maintain their potency.

Second, some medications can cause your body to be less heat-tolerant, make your skin more susceptible to sunburn, or won’t work as well if you’re dehydrated. Overall, it’s a good idea to review your medication list with a pharmacist to learn how to get the most out of your medications during warmer times of the year.

Summer is meant to be enjoyed, not endured. Paying attention to how your body responds to the heat helps you stay active and avoid getting worn down. When you find the right balance, it’s easier to stay out longer, feel better, and make the most of the season.