Summer brings longer days, vibrant sunshine, and more opportunities to enjoy time outdoors. But for older adults, it also comes with unique challenges—especially when temperatures rise to dangerous levels. According to the Centers for Disease Control and Prevention (CDC), people aged 65 and older are more likely to experience heat-related health issues due to aging-related changes, chronic medical conditions, and the use of medications that affect the body’s ability to regulate temperature.

The good news? With the right knowledge and preparation, seniors can stay safe, healthy, and fully enjoy the season.

At Flagship Health, we believe summer should be a time of joy. That’s why we’ve created this guide to help you navigate extreme heat with confidence. From simple ways to keep cool to recognizing early signs of heat-related illness, these tips are designed to empower you and your loved ones to embrace summer safely and comfortably. 

Why Extreme Temperatures are Dangerous for Seniors

Older adults face unique challenges when it comes to regulating body temperature. As we age, our bodies become less efficient at cooling down, making it harder to cope with high temperatures. Chronic health conditions like heart disease, diabetes, and respiratory illnesses can exacerbate the effects of heat. Certain medications, including diuretics and antihypertensives, can further impair the body's ability to respond to heat.

The severity of the issue is clear:

How to Prepare for Heat Waves

Preparation is key to staying safe during periods of extreme heat. Here are a few steps seniors and caregivers can take before temperatures spike:

ℹ️Stay informed: Monitor your local weather forecasts and heat advisories. Sign up for emergency alerts on your smartphone to receive timely information about heat waves.

🧊Create a cool environment: Ensure that your living space is air-conditioned. If air conditioning is not available, identify nearby public places like shopping malls, libraries, or community centers where you could stay during the hottest parts of the day.

✅Plan ahead: Stock up on essentials such as water, lightweight clothing, and cooling packs. If you do need to relocate temporarily, know your options for transportation to nearby cooling centers.

💊Check medications: Consult with your healthcare provider to understand how your medications may affect your body's response to heat. 

5 Tips for Seniors to Stay Safe in the Heat

Extreme heat doesn’t have to limit your summer, but it does require thoughtful planning and mindful habits. With these tips, you can maintain your health and comfort when temperatures climb.

1️⃣ Stay Hydrated 

Hydration is crucial for preventing heat-related illnesses. However, seniors often have a reduced sense of thirst, which can make dehydration more likely.

  • Aim to drink 6–8 cups of water daily, and more if spending time outdoors.
  • Choose water over sugary drinks, caffeine, or alcohol, which can contribute to dehydration.
  • Add slices of fruit like lemon or cucumber to water for flavor, or sip electrolyte drinks if approved by your healthcare provider.
  • Eat hydrating foods like watermelon, cucumber, strawberries, and lettuce.

If you tend to forget to drink water, try setting reminders or keep a water bottle nearby. 

2️⃣ Dress for the Weather

Clothing plays a key role in regulating body temperature and can make a big difference in your comfort.

  • Opt for light-colored, loose-fitting, and breathable fabrics like cotton or moisture-wicking blends.
  • Wear a wide-brimmed hat and UV-protective sunglasses when outdoors.
  • If you go out, apply broad-spectrum sunscreen (SPF 30 or higher) and reapply every two hours. 

3️⃣ Avoid the Outdoors During Peak Heat

Outdoor activities should be timed carefully to avoid the most intense heat.

  • Stay indoors between 10 a.m. and 4 p.m., when the sun is at its strongest.
  • Plan strenuous activities like gardening, cleaning, or long walks early in the morning or after sunset.
  • Listen to your body. Fatigue, light-headedness, or cramps are signals to stop and cool down. 

4️⃣ Use Cooling Techniques

Even if your home is air conditioned, these strategies can help reduce strain on your home’s system.

  • Use fans to circulate air and place damp towels around the neck or wrists for cooling.
  • Close curtains and blinds during the day to block sunlight.
  • Avoid using ovens or stoves during peak heat hours. Opt for cold meals like salads, or use a microwave. 

5️⃣ Stay Connected

Social isolation can increase risk during emergencies like heat waves.

  • Make a plan with a family member, neighbor, or caregiver to check in at least once a day during extreme heat events.
  • If you live alone, consider a medical alert system with temperature-related alerts.
  • Offer to check in on neighbors, particularly those with mobility or health challenges. 

Recognizing and Responding to Heat-Related Illnesses

Heat exhaustion and heat stroke are two of the most common and dangerous heat-related conditions seniors face in periods of extreme temperatures. Recognizing the early warning signs and taking appropriate action can save lives. If you’re unsure whether symptoms point to a serious condition, it’s always better to err on the side of caution and seek medical attention anyway.

What is Heat Exhaustion?

Heat exhaustion is the body’s response to excessive loss of water and salt, typically through sweating. It often occurs after prolonged exposure to high temperatures, especially when accompanied by physical activity or inadequate hydration. This condition is serious but treatable, and recognizing it early is key to preventing escalation into heat stroke.

Common symptom include:

  • Heavy sweating
  • Weakness or fatigue
  • Dizziness or lightheadedness
  • Nausea or vomiting
  • Muscle cramps
  • Cool, pale, clammy skin
  • Headache
  • Fainting

These symptoms often develop gradually and may be mistaken for general fatigue or aging. But in the context of a hot day, they should be taken seriously.

⛑️If you or someone you know shows signs of heat exhausting, here’s what to do:

  • Move to a cooler place in an air-conditioned room or shaded area.
  • Loosen clothing, remove excess layers, and allow the skin to breathe.
  • Hydrate by slowly sipping water or a sports drink with electrolytes (avoid alcohol or caffeine).
  • Apply cool compresses like a wet cloth with cold water and place it on the forehead, neck, and wrists.
  • Lie down and rest, elevating the feet slightly to improve circulation.

If symptoms do not improve within an hour, or worsen, seek medical attention immediately. 

What is Heat Stroke?

Heat stroke is a medical emergency and occurs when the body becomes unable to regulate its temperature. The core body temperature rises rapidly, often above 103°F, and the body loses its ability to cool down through sweating. If untreated, heat stroke can cause damage to the brain, heart, kidneys, and muscles, and may lead to death.

Key signs of heat stroke include: 

  • High body temperature (103°F or higher, measured with a thermometer)
  • Hot, dry skin
  • Confusion, agitation, or disorientation
  • Loss of consciousness or fainting
  • Seizures
  • Rapid and strong pulse
  • Throbbing headache

These symptoms can develop suddenly and rapidly. Seniors are especially at risk because their bodies may not signal overheating as effectively as in younger adults.

🆘If someone shows signs of heat stroke:

  • Call 911 immediately – this is a medical emergency.
  • Move the person to a cooler environment, preferably indoors or into the shade.
  • Lower body temperature quickly through any available method:
    • Place ice packs under the arms, behind the neck, or on the groin.
    • Immerse the person in a cool bath or shower if possible.
    • Spray or sponge with cool water while fanning. 
  • Do not give fluids if the person is unconscious or not fully alert, as this could lead to choking.

Until emergency services arrive, continue cooling efforts and monitor for breathing and responsiveness. Quick action is essential to prevent long-term damage or fatality. 

San Antonio Summer Resources

San Antonio residents can view the city’s interactive map to discover cooling centers that include libraries, seniors centers, malls, and more.

Project Cool provides free 20-inch box fans to older adults aged 55 and older. You can receive a free fan from Catholic Charities, the Guadalupe Community Center, or St. Stephen’s CARE Center. A driver’s license is required as proof of age.

VIA Metropolitan Transit also offers free rides to and from designated cooling centers during their operational hours. 

Colorado Springs Summer Resources

Colorado Springs typically opens cooling shelters during periods of extreme heat, usually in public buildings like libraries, community centers, and schools. 

Dial 2-1-1 or visit 211colorado.org to find nearby cooling centers, transportation options, and other heat-related assistance in El Paso County. This service connects residents to local resources during extreme heat events. 

Silver Key Senior Services is a nonprofit in Colorado Springs that provides a range of services for older adults, including meal delivery, transportation, and wellness checks, which are crucial during heatwaves. 

Savoring Summer, Safely

Summer is a season to be savored—whether it's soaking up the sunshine, enjoying the fresh air, or spending quality time with loved ones. With the right knowledge and preparation, older adults can safely enjoy all that this time of year has to offer.

Understanding how to manage extreme heat, recognizing early warning signs of heat-related illness, and using simple strategies to stay cool means you don’t have to miss out on the moments that matter. Whether it’s an early morning walk, reading a book by the window with a fan on, or connecting with friends at a cooling center, summer enjoyment is still very much within reach. 

At Flagship Health, we believe that aging well means living fully—every season, every day. If you have questions or want help creating a personalized summer wellness plan, contact us! Our primary care team is here for you. With the right tools and support, you can embrace the warm months ahead with confidence and peace of mind.

♥️Stay safe, stay cool, and make this summer your own.