Vitamin D is a critical nutrient (for example for fighting osteoporosis) and it's best source is sunlight. That makes the long days of summer perfect for getting one's allotment – only 15 minutes of sun exposure is necessary.
But sun exposure can also lead to heat-related illnesses, including heat exhaustion and its more serious counterpart, heat stroke. One of the latest government estimates indicates over 3,400 people die of heat stroke in the U.S. Many of them are older adults. Fortunately, a little knowledge and some common sense can minimize one's risks of the dangers of heat exhaustion and heat stroke.
Defining Heat Exhaustion and Heat Stroke
Heat exhaustion is the stage in which the body puts out symptoms that it's getting overheated. Unfortunately, many of these signals are rather mild, and therefore most people find them easy to ignore. Among heat exhaustion's symptoms:
- Dry mouth and thirst
- Feeling nauseous, sometimes even vomiting
- Muscle cramps
- Sweating
- Headache
- Fatigue, perhaps feeling dizzy
Heat stroke is more serious. Among the symptoms of heat stroke:
- Deep breathing and fast pulse
- Hot, red, skin, but no sweating
- Confusion, perhaps even hallucinations
- Convulsions
It's easy to see why recognizing heat-related warning signs is better sooner than later. Even more important for everyone, especially older adults (who are especially vulnerable), to understand are the many easy ways to prevent heat-related health problems.
Avoiding Heat Stroke When Exercising
Here are the most common mistakes summer exercisers make – and how to avoid them:
- Make sure to drink enough – Don't rely on thirst as an indicator. Drink 8 ounces of water (or a sports drink) 20 minutes prior to staying outdoors, especially activities like gardening or walking. Keep drinking 4 to 8 ounces for every 15 to 20 minutes outside. DON’T drink alcohol as the replacement fluid!
- Take precautions when swimming – Yes, swimming's a great way to exercise, especially for older adults. Water's buoyancy makes exercises like leg lifts much less painful. But remember that water reflects sunlight, making its effect more powerful. Make sure to use a sunscreen with at LEAST an SPF protection of 15, make sure it's waterproof, and reapply regularly.
- Use sunscreen whenever outdoors – Not just when swimming. Women can check to see if their foundation offers SPF protection.
- Remember the sun is always there – Just because it's cloudy doesn't mean the ultraviolet rays aren't coming through. They're just not as noticeable. Stay protected whenever outside.
- Exercise indoors – It can be a great way to change a boring routine. Among the possibilities: trying a new exercise video at home, finding an indoor pool, bowling, or mall walking.
- Consider climate changes – Someone who's been used to exercising during lunchtime might be all right if they're from Minneapolis and it's been staying around 75 in the afternoon. But if they're visiting friends in Tampa and it's 92, they might have to consider changing their exercise routine so it's less strenuous during such hot periods of the day.
In fact in regards to that last tip, consider adjusting the exercise schedule. It may not be enough to choose a less strenuous exercise at mid-day. It might be better to reschedule altogether. In a 2008 press release on fighting summer heat problems, Family Centers’ Friendly Connections senior outreach program in Connecticut, has this statement from their gerontologist and manager: "Always remember that the sun is strongest is between noon and two p.m. So when scheduling any activity try to do it early, before 9 or 10 a.m., or later in the day, after 4 p.m.," says Rebecca Lippel.
That scheduling doesn't just apply to exercising, says Lippel. "Use these times for going out shopping or doctor's appointments, too."
Heat Stroke Can Occur Indoors
Staying inside is no guarantee of avoiding heat-related dangers. That's especially true if the house is overheated. Many seniors try to cut electric bills by not using air conditioning, but that's not a good idea. Trapped hot air can cause the body to overheat, just like working or exercising outdoors.
At the very least, install a few battery-operated fans in separate rooms and utilize the one in the room that's occupied at any one time. Consider closing drapes and blinds to keep out the sun and rooms cool. Also see if local Department of Aging has options for energy payment or assistance programs for older adults on tight budgets.
Anyone who has older loved ones who mostly stay indoors should check in on them frequently during the summer, even if it's just a phone call. That's especially true for caregivers who knows their loved one tends to keep their air conditioning off.
Additional Heat Stroke Advisories
In the same press release cited earlier, Lippel says, "When feeling dizzy and hot, running cold water on the wrists will command the body to cool down. Soaking a towel in cold water and putting it on the back of the neck or wrists will be a great help as well. The skin on the inner wrist is actually thinner and more sensitive than other areas to temperature, so the effects of placing cold water on it will be felt quicker."
When heat stroke is suspected take these steps:
- Get that person into the shade or air conditioning
- Call 911
- Dampen some towels or sheets and cover that person. Trying fanning them as well.
- Have them drink some cool (not too cold) water if they're able, but don't force it
One last warning: certain medications can make someone more susceptible to heat stroke. Among them: certain blood pressure drugs and diuretics (often used by people with kidney problems or diabetes). Since older adults are more likely to be taking at least one, and offer multiple, medicines, they should ask their doctor or pharmacist if any of the drugs on their schedule could make them more vulnerable and if so, what steps they should take during the summer.
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