How seniors can best cope with the heat

Too much heat can be dangerous for anyone.

Extreme heat affects seniors 65+ much more than the younger population, especially ones who suffer from chronic illnesses and medical conditions, such as:


  • Diabetes, heart or respiratory disease

  • High blood pressure 

  • Anxiety or  depression 

  • Limited mobility 

  • Being over or underweight


The ageing process affects circulation, skin and sweat glands. Seniors are unable to adjust to temperature changes as quickly as younger people. Deaths due to hyperthermia mostly occur in seniors 50+ years old under extreme heat conditions. 

Select a cooling centre nearby your home such as a seniors centre, library, movie theatre, mall, or a friend or family member’s home that is air-conditioned to keep your body temperature cool. Sweating is dehydrating so keep in mind that you also have to drink more if you sweat in hot weather. 

It's recommended that seniors take extra precautions to prepare for heat waves and have an action plan they can follow to keep their homes and body cool. 

Seniors who live alone and or have limited mobility should have a person who can drop by to check, assist with cooling measures on them and can help to accompany or transport them to a cooling centre which is air conditioned such as a mall. Our bodies have to work harder in extreme conditions; temperatures are most intense between 10 am and 4 pm.

Step # 1: Prepare to cool your place of residence if you don't have air conditioning:

Ensure you have blinds or curtains you can close and keep the sun away. Depending on which direction your place is facing, follow this step either in the morning or early afternoon.

Have a portable air conditioner box or fans to cool down the space, especially the living area & bedroom & kitchen. Allow air circulation once the sun moves away!

Step #2 keep your body cool!

  • Avoid going outside in extremely hot weather & high humidity.
  • Reduce any outdoor activity early morning and the early evenings
  • Don't garden in the heat or seat outside when very hot even in the shade
  • Drink lots of water (8 glasses of water is recommended for seniors) or low-sugar fruit juices to hydrate your body.
  • Avoid caffeine, team  & alcohol and or use caution as they are dehydrating.
  • Eat lots of high water content fruit such as melons (watermelon & cantaloupe have the highest water content with more than 90%), plums, blueberries, oranges, peaches, pineapples, and raspberries that contain over 80% water.
  • Avoid fatty foods and eat a light & health Mediterranean foods/diet
  • Avid salty foods that cause water retention, and can lead to swelling & bloating
  • Consume high water content veggies like zucchini, celery, cucumber, tomatoes etc.
  • Monitor your medication intake & side effects - consult with your Pharmacist
  • Wear airy fabrics like linens or lightweight cotton and light colours which reflect the sun.(Avoid any dark colours as they attract the sun).
  • Sleep in natural fabrics (cotton & linens)
  • Wear sunglasses to block your eyes from harmful UV rays to protect your vision. protect your skin from damage by wearing hats with a sunscreen of SPF 50+ which protects against UVA & UVB radiation.
  • Freshen up with cool water instead of cold
  • If you don't have mobility issues & can swim, visit a community centre with a pool. 

#3 Prepare an emergency phone number list keep in an easy-to-access area when needed

#4 Stay in touch with at least 2 people who can take turns to visit and help the seniors stay cool, ensure that they consume enough fluids  & look out for the heat warning signs.

Read more information for seniors on how to beat the heat, visit the BC Seniors Advocates website at:

https://www.seniorsadvocatebc.ca/current-issues/heat-wave-preparedness-and-response/

                                                    


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