Warm weather can be a welcome change, but it also brings certain risks, especially for older adults and those with ongoing health needs. High temperatures can cause dehydration, fatigue and more serious health concerns if the right steps are not taken.
Staying safe in the summer is about being prepared and paying attention to the small things that keep the body cool and comfortable. From keeping hydrated to knowing when to seek shade, there are simple habits that make a real difference.
This guide offers practical advice for staying well during the warmer months, with easy-to-follow tips for individuals, families and carers.
Why is Hot Weather Dangerous for Older Adults?
As we age, the body becomes less efficient at managing changes in temperature. This means older adults may not feel the effects of heat as quickly, and their bodies may find it harder to cool down once they become too warm. Certain health conditions or medications can also affect hydration, circulation or the ability to sweat, all of which play a part in keeping the body safe during hot weather.
For many older people, even mild heat can lead to dehydration, fatigue or dizziness. In more serious cases, it can increase the risk of heat exhaustion or heat stroke, which can become a medical emergency if not treated quickly.
How to Stay Safe in Hot Weather
When temperatures rise, it is important to take simple steps to stay cool and avoid the effects of excessive heat. Older adults and those with medical conditions may be more sensitive to heat, so a few daily adjustments can go a long way in keeping safe and well.
Stay indoors during the hottest hours
The sun is strongest between 11am and 3pm. Try to stay indoors during this time, especially if you are vulnerable to the heat. If you need to go out, stay in the shade as much as possible and take breaks.
Keep your home cool
Close curtains or blinds in rooms that face the sun. Open windows in the early morning or evening to let cooler air circulate. Use fans or place a bowl of ice in front of a fan for extra cooling.
Dress for the weather
Choose loose clothing in light colours made from breathable fabrics such as cotton or linen. A wide-brimmed hat and sunglasses can help protect you from direct sun when outside.
Take cool showers or use a damp cloth
A quick cool shower or placing a damp flannel on your wrists or neck can help lower your body temperature. Soaking your feet in cool water is another gentle way to stay comfortable.
Avoid physical effort
Keep activity light during hot weather. Rest often and avoid housework, gardening or walking long distances when the temperature is high.
How to Avoid Heat Stroke
Heat stroke is a serious condition that can develop quickly when the body becomes unable to cool itself. It can affect anyone but is especially dangerous for older adults and people with certain health conditions. Recognising the signs early and taking the right steps can help prevent it.
- Drink fluids regularly – Sip water throughout the day, even if you do not feel thirsty. Avoid too much caffeine or alcohol. If you need help with hydration, take a look at our guide on how to stay hydrated in the summer.
- Stay out of direct sun – Keep to shaded areas if you need to go outside. If possible, plan outings for the early morning or later in the evening.
- Wear the right clothing – Loose-fitting clothes in light breathable fabric help the body stay cool.
- Know the warning signs – Signs of heat stroke include a high temperature, confusion, dry skin, dizziness, headache and a fast heartbeat. The skin may feel hot but not sweaty.
- Act quickly if you are concerned – Move to a cool place, loosen clothing and apply a damp cloth to the skin. Offer water to sip slowly if the person is awake and alert.
Summer Season Health Tips
Taking care of your health during the warmer months is about small everyday choices that help keep your body cool and well balanced. These tips are especially helpful for older adults or those caring for someone more vulnerable to the heat.
- Stay well hydrated – Drink plenty of water throughout the day. Try to limit tea, coffee and alcohol as these can cause dehydration.
- Eat light meals – Choose smaller meals with fresh ingredients. Salads, fruit and vegetables are easier to digest and help keep your fluid levels up.
- Use sunscreen daily – Apply sunscreen with high SPF to protect your skin, even when it is cloudy. Reapply it every few hours.
- Protect your eyes – Wear sunglasses with UV protection when outside.
- Store medicines safely – Some medications can lose effectiveness if stored in high temperatures. Always check with a chemist if you are unsure.
- Plan ahead – Try to schedule any errands or appointments during cooler times of the day. Let someone know if you are going out alone and keep a bottle of water with you.
When to Get Help
Even with careful planning, hot weather can sometimes lead to symptoms that need medical attention. Acting early can make all the difference.
Watch for the following signs:
- Feeling confused, faint or unusually tired
- A headache that does not ease
- Hot, dry skin that is not sweating
- Rapid breathing or a racing heartbeat
- Feeling sick or being sick
- Muscle cramps in the arms, legs or stomach
If you notice any of these symptoms in yourself or someone else, move to a cooler space immediately. Offer water in small sips, loosen clothing and apply a damp cloth to the skin. If symptoms do not improve or begin to get worse, seek medical help straight away.
Call 111 for advice or 999 in an emergency.
For those caring for an older relative or client, it is important to check in regularly and stay alert to any changes in behaviour, mood or energy levels. Even mild discomfort can be a sign that something is not quite right.
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