Do you remember the spring of 2024? We were barely into the middle of May, and already there was a huge heat dome affecting the lives of 100 million people.
According to NOAA (National Oceanic and Atmospheric Administration), the 12 consecutive months from May 2023 to May 2024 were the hottest months in the 175-year global record. Heat is now the leading cause of weather-related fatalities. And unfortunately, it’s predicted that this trend is going to be more common.
As the outdoor temperatures increase, so does the number of health problems. Especially for seniors who are more susceptible to the effects of heat.
According to the CDC (Centers for Disease Control and Prevention), men and older adults are the most vulnerable. Every year, more than 80% of the estimated 12,000 heat-related deaths will be adults over the age of 60.
The thing most people don’t realize, however, is that temperatures don’t necessarily need to be over 90˚F (32˚C) to cause a heat-related illness. If the temperature gets higher than what your body is accustomed to, it can become dangerous.
Our Body’s Natural Response
The act of sweating is meant to be the body’s natural cooling system. On a hot day or when you heat up doing activities, your body starts to cool itself by automatically kicking in several million sweat glands to regulate how much you sweat. As the sweat evaporates off your skin — going from a liquid to a gas — the body sheds its excess heat.
Humidity, however, can disrupt this natural biological cooling system. It can cause the perspiration not to evaporate quickly enough to carry away the heat to cool the skin. Sweat that rolls off your body instead of evaporating means the cooling effect is lost.
Another danger with high humidity and high air temperatures is that both can cause stress to the heart and circulatory system. The heart must beat faster and pump harder to help the body shed heat. Medical professionals say normally the heart will beat two to four times as much blood each minute in the heat compared to a cool day.
Dehydration is another common problem during heat waves. When fluid levels drop too low in the body – either from lack of proper fluid intake or excessive sweating – circulation, respiration, and other organ functions become disrupted.
The NIH’s National Institute on Aging reminds us that other conditions affect the body’s ability to manage extreme heat.
- Chronic health conditions can contribute to heat susceptibility.
- Illness that makes you feel weak or can cause a fever puts you at greater risk.
- Medications such as diuretics, tricyclic antidepressants, aspirin, sedatives, tranquilizers, and some high blood pressure medicines can also make the body predisposed to heat disorders.
Please remember, getting overheated or being hot for too long without relief can cause a number of problems for anyone, not just older adults.
Heat-Related Illnesses
Heat Stroke – this is the most severe and needs immediate attention. Here’s what to look for:
- High body temperature of 104˚F (40˚ C) or higher
- Skin that is damp, hot, red, or dry
- Pulse that is fast and strong
- Headache, dizziness, or confusion
- Nausea
- Loss of consciousness or passing out
It’s important to get help immediately by calling 911. While waiting for help, the person should be moved to a cooler location. Try to bring the body temperature down by using cool cloths or water on the skin. It’s recommended that you do not give the person anything to drink.
Heat Exhaustion – if left untreated, can progress to heat stroke. It occurs when the body can no longer cool itself. Here’s what to look for:
- Heavy sweating
- Cold, pale, and clammy skin
- Fast, weak pulse
- Nausea or vomiting
- Muscle cramps
- Tiredness or weakness
- Dizziness and/or headache
- Fainting or passing out
Care includes moving the person to a cool location and loosening clothing. Placing cool cloths or water on the skin and sipping water. It’s important to get medical attention if the person is vomiting, their symptoms worsen, or the symptoms last for longer than 1 hour.
Heat Cramps – muscle pain and spasms that occur when there is heavy sweating during intense exercise. To treat, stop the activity, and move to a cool location. Drink water or a sports drink to replenish electrolytes. Do not continue with the activity until the cramps have stopped. Medical attention may be needed if the cramps last longer than 1 hour, the person is on a low-sodium diet, or they have heart problems.
Heat Syncope – a sudden dizziness or faint feeling. It can happen when you’re active in hot weather, especially if you’re not used to the warmer weather. Heart medications called beta blockers can also make you more susceptible. When this happens, you want to rest in a cool place as quickly as you can, put your legs up, and drink water to make the dizzy feeling go away.
Heat Edema – is a swelling in your ankles and feet when you get hot. To help reduce the swelling, put your legs up while sitting. It’s recommended that if that doesn’t work fairly quickly, you should check with your doctor.
Sunburn – is when the skin is damaged or burned by the ultraviolet rays of the sun. This can happen when unprotected skin is exposed to the sun for too long or from taking medications like antibiotics (doxycycline & Bactrim™), non-steroidal anti-inflammatory drugs (NSAIDs), retinoids, and heart medications like diuretics.
- First-degree burns will normally feel hot or tight. There can be pain, tenderness, or swelling. There can also be peeling skin after several days. Fatigue, fever, headache, or nausea can also be experienced.
- Second-degree burns present with extremely red skin, pain, blisters, and swelling over a large area. The skin may look wet or have a white discoloration within the burn. Heat illness may also be experienced and include: confusion, dizziness, exhaustion, fast breathing, fever, headache, muscle cramps, nausea, and the shivers.
Heat Rash – develops as red clusters of small blisters that look like pimples on the skin, usually on the neck, chest, groin, or in the elbow crease, when pores become clogged and can’t expel sweat. It’s common in hot, humid conditions or after physical activity.
How to prevent problems
- Pay attention to the weather reports. Be aware that high temperature and/or high humidity are going to increase the risk of heat-related illness.
- Keep your house as cool as possible by running fans or the air conditioning.
- Close drapes, shades, or curtains to keep the thermal heat of the sun from coming through and heating your home.
- Try not to use the oven or the clothes dryer on high heat days.
- If your house typically stays warm, try getting to a cool place during the day. For instance: a mall, movie theater, library, or senior center.
- Don’t be afraid to visit or stay with friends or family members who have cooler accommodations.
- Dress for the weather. Typically, natural fabrics, such as cotton, linen, chambray, and merino wool. Plus, there are a number of blends used for athletic wear and outdoor clothing, which can also work well.
- Take a cool shower, bath, or sponge off with cool water.
- Don’t exercise or do too many outdoor activities when it gets hot.
- Plan trips during non-rush-hour times so you can avoid crowded places when it’s hot outside. (More bodies mean more heat.)
- Drink plenty of liquids throughout the day. Water is the best. If you sweat a lot, beverages with electrolytes or other low-sugar drinks are a good choice. Please note that high-sugar beverages can lead to dehydration.
- Avoid alcoholic beverages or drinks with high amounts of caffeine on hot days. They can both cause dehydration, plus alcohol can impair your judgment and make your body feel even hotter.
- If you’re on a liquid restriction, please consult your doctor for guidance.
- If you can’t cool down, don’t delay and call your doctor or go to the emergency room.
If you’re in good health and active, it is possible to get acclimated or to build up a tolerance to the heat.
The best way to do it is to gradually increase the amount of time you exercise each day in the heat. It will take 8 to 14 days to acclimate.
Of course, you need to be careful that you don’t push yourself to the point of heat stress. And if you are on any heart medications or have any conditions that may predispose you to problems from the heat, please consult with your health care professional so you can acclimate safely.
Although some would debate whether climate change is the problem, there is no disputing that the higher-than-normal temperatures are putting people at risk. If you’d like a downloadable information to keep handy, here is the link to some helpful PDFs: https://www.aafp.org/pubs/afp/issues/2019/0415/p482.html
