top of page

It’s Hot Out! How to Stay Well While You Play.


ree

If you think that it feels hotter than when you were a kid, it is not your imagination.  You are right!  According to NASA researchers global temperatures in 2024 were 2 degrees above the agency’s 20th-century baseline, which tops the record set in 2023. The new record comes after 15 consecutive months (June 2023 through August 2024) of monthly temperature records — an unprecedented heat streak.


Extreme heat poses a serious risk for heat-related illness (heat exhaustion and heat stroke), especially among older adults. The incidence of heat-related ailments has risen over the past five years, and older men are especially vulnerable, according to a study published in December 2022 by FAIR Health, a nonprofit that studies health care costs and coverage.


The following information is designed to help you recognize the warning signs of heat-related illness and know what to do to stay safe in extreme temperatures.


In hot weather, your body relies on sweating to cool itself down. As sweat evaporates, it helps regulate your internal temperature. But during intense exercise, prolonged exposure to heat, or overexertion—especially in humid conditions—this natural cooling system becomes less effective. And there’s a double whammy: as we age, our ability to sweat decreases. While strenuous activity is a known risk factor, a few less obvious culprits can make it harder for your body to stay cool:

  •  Dehydration, which lessens your body's ability to sweat and cool.   As people  age, the sense of thirst is diminished. It is generally true that by the time you feel thirsty, you are already dehydrated.


  • Alcohol use, which can affect your body's ability to regulate your temperature.


  • Improper clothing that doesn’t allow sweat to evaporate easily like heavy cottons, wool, synthetics like nylon, or rayon.  Opt for lightweight fabrics like cotton, linen, bamboo and moisture-wicking blends. A quick trip on-line will yield shirts that are made of a cooling fabric and contain SPF.


  • Some medicines can affect your body's ability to stay hydrated and respond properly to heat. These include some medicines used to treat high blood pressure and heart problems (beta blockers, diuretics), reduce allergy symptoms (antihistamines), calm you (tranquilizers), or reduce psychiatric symptoms such as delusions (antipsychotics). Some illegal drugs, such as cocaine and amphetamines, can increase your core temperature as well.



HOW DO I PROTECT MYSELF IN THE HEAT?

We live busy lives.  Summer time brings outdoor activities like gardening, hiking, biking, tennis and a variety of other hobbies that get us outside.    No one wants to stay in on a beautiful day because it is too hot to go out and play.  Here are steps to stay safe while enjoying your favorite past times.


  • Stay hydrated. Drink plenty of water throughout the day, even if you don’t feel thirsty.  A good indicator of adequate hydration is urinating every hour.  Avoid drinks with caffeine or alcohol, as they can dehydrate you.

  • Avoid prolonged exposure, especially at high heat periods (10-4). If you need to be outside, seek shade and take frequent breaks.

  • Wear lightweight, loose-fitting, and light-colored clothing to reflect heat and sunlight. A wide-brimmed hat and sunglasses can also help protect you from the sun.


HOW DO I KNOW IF I AM IN DANGER?

There are two conditions brought on by exposure to extreme heat.


Heat exhaustion is characterized by:

  • Headache.

  • Cool, moist skin with goose bumps when in the heat.

  • Heavy sweating.

  • Faintness.

  • Dizziness.

  • Fatigue.

  • Weak, rapid pulse.

  • Low blood pressure upon standing.

  • Muscle cramps.

  • Nausea.

  • Headache


Heatstroke is the most severe ailment. The body becomes unable to cool itself. A person with heatstroke stops sweating, and body temperature rises to dangerous levels. Without emergency care, a person with heatstroke can die or suffer permanent disability.

It is typically characterized by:

  • No sweating

  • Warm or hot dry skin

  • Headache

  • Nausea

  • Dizziness

  • Weakness

  • Rapid pulse

  • Mental confusion

  • Loss of consciousness


WHAT SHOULD I DO IF I FEEL ILL?

The priority is to lessen exposure to heat and cool down your body.  Stop all activity, seek shade, a cool environment, hydrate, hydrate, hydrate.  If you or a loved one exhibit signs of heat stroke, this is an emergency.

  • Call 911 ASAP.

  • Remove excess clothing.

  • Cool down with whatever means available — put in a cool tub of water or a cool shower, spray with a garden hose, sponge with cool water, fan while misting with cool water, or place ice packs or cold, wet towels on the person's head, neck, armpits and groin.


Summer is fun! With awareness and planning it can be safe, too.




References








Contributed by: Sharon J. Clarke, MSN. FNP-BC

                           7/14/25



Assessed and Endorsed by the MedReport Medical Review Board

 
 

©2025 by The MedReport Foundation, a Washington state non-profit organization operating under the UBI 605-019-306

 

​​The information provided by the MedReport Foundation is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. The MedReport Foundation's resources are solely for informational, educational, and entertainment purposes. Always seek professional care from a licensed provider for any emergency or medical condition. 
 

Privacy Policy

Editorial Policy

Terms & Conditions

bottom of page