It’s official, summertime is here and with this season comes fun in the sun! Taking walks around your neighborhood, tending your garden, or even enjoying a glass of tea on your porch may be a favorite activity that helps to fill your day with happiness. As we age, some aspects of our lives do become more challenging, bringing risks that must be considered. We cannot ignore the potential dangers of summer heat. Summertime for seniors shouldn’t mean staying inside. The good news is we have tips to help you enjoy your favorite summer pastimes without cause for worry.
By now you’ve surely done your research and know how crucial it is to stay properly hydrated, especially during summer. But we cannot stress enough exactly how beneficial that hydration is for your body during this time. Drinking an extra two to three glasses of water a day can help keep you energized and moving while performing any kind of outdoor activity. To help you monitor how much you are drinking every day, purchase a water bottle with measurements. This will help you keep track of your intake throughout the day. Consider investing in an insulated water bottle such as a Yeti, which will keep your water extra cold throughout the day. You should generally shoot for drinking half an ounce of fluid per pound of body weight a day. Then add 16 – 24 extra ounces when exercising or working outside, especially in summer. So, if you weigh 160 pounds, and are being active outdoors, aim for drinking around 180 ounces in a day. A good rule of thumb is the armpit test: Your armpit should always feel moist, and if it feels dry it is a sign of early dehydration.
If you find it challenging to consume the adequate amount of water, try some fun additives to spruce it up. Steep lemons, cucumbers, or strawberries in a pitcher to add both taste and health benefits. Cucumber is a solid choice because it increases our body’s ability to stay hydrated. Cucumbers can also be enjoyed on yogurt or blended into a soup! Other foods that have a high water content include iceberg lettuce, celery, and tomatoes. So prepare a sandwich for lunch and don’t forget the veggies!
Take breaks! If you’re working outside, set an alarm for one hour on your cell phone. When the alarm rings, step inside to a cool and ventilated area. Drink water of course, and rest for at least five minutes before continuing your activity.
Store wet washcloths in your fridge and pack with you on any outdoor adventures. If you start to feel hot, grab your cloth, splash some extra water from your water bottle if needed, and place on your forehead, cheeks, and the back of your neck for an instant cool-down.
Consider switching up some of your regular fitness activities, and moving your exercise time to a swimming pool. Swimming is an excellent form of exercise that works every muscle in your body. Plus, being around water is scientifically proven to help promote happiness and a positive sense of wellbeing. Being in a pool during the summer heat is a great way to get some exercise and sunshine in a safe environment that will help to keep your body cool. Just make sure you always have a buddy with you!
If you’re heading outdoors, let a loved one know. Tell them how long you plan on being out in the heat, and tell them you’ll check in with them every 30 minutes, even if it’s just a simple text message. Then someone else will know what you’re up to, and will be ready and waiting to check in on you if they don’t get their expected update.
If you apply some of these tips to your daily routine, we believe that you can have a fun yet safe summer participating in your usual activities that you love. So phone a friend, grab your water bottle and some sunscreen, and go play in the sun!
If you have any concerns about how a senior in your life is managing in the heat, Eldercare Services can help! Contact us today, and one of our Aging Life Care Managers can help determine your needs and connect you with support and resources to ensure a safe summertime for seniors.