6 Easy Tips to Help the Elderly Beat the Heat This Summer

Summer used to be my favorite season—ice cream trucks, blooming gardens, and long walks at golden hour. But after watching my dad struggle through a brutal July a few years ago, I realized how quickly heat can go from harmless to hazardous, especially for older adults. I’m Dr. Lila Hart, and I want to walk you through what I’ve learned both personally and professionally about helping seniors stay safe in the heat. Whether you’re caring for someone or just planning ahead for yourself, this guide is here to help.

Understanding Why Heat Affects Seniors Differently

As stated in Harvard Medical School's article on heat and older adults: "More than 80% of the estimated 12,000 people in the United States who die of heat-related causes annually are over age 60." That statistic hit me hard. It reminded me just how serious summer heat can be—especially for people like my dad.

I used to wonder why my dad always seemed to wilt under summer temperatures I found bearable. Turns out, it wasn’t just the sun. Aging changes how our bodies handle heat:

• Cooling becomes less efficient: Sweat glands don’t work as well with age, and the body’s internal thermostat becomes sluggish.
• Medications matter: Common prescriptions like diuretics, antihistamines, and beta-blockers can interfere with sweating and hydration.
• Chronic conditions: Heart disease, diabetes, and lung conditions increase heat sensitivity.
• Blunted thirst response: Many seniors don’t feel thirsty even when they’re dehydrated. My dad would say he was fine—but his dry lips told another story.

Tip # 1: Stay cool indoors.

When temperatures climb, the safest place to be is a cool indoor space.

• Set your thermostat to 78°F or cooler if you can. That’s the magic number for comfort and safety.
• No AC? No problem. Use fans to move air around, especially in the coolest parts of the house like basements or north-facing rooms.
• Try DIY cooling tricks: My go-to with my dad? Soaked a towel in cold water, wrapped it around his neck, and put his feet in a pan of cool water. Instant relief.
• Find a cooling center: Local community centers, libraries, and churches often offer free air-conditioned spaces during heat waves. Don’t be shy about using them.

Tip # 2: Drink plenty of fluids.

Hydration is more than just sipping water now and then. It's a daily mission.

• Aim for 6–8 cups of fluids a day. Water is best, but diluted fruit juice and electrolyte drinks can help too.
• Skip the bad stuff: Alcohol, soda, and caffeine can make dehydration worse.
• Set reminders: Use alarms, notes on the fridge, or even a “water buddy” to remind you to drink.
• Watch for dehydration: Dry mouth, dizziness, dark urine, or confusion are all red flags. One summer, my dad got unusually quiet—turned out he was seriously dehydrated.

Tip # 3: Time activities wisely.

The sun is strongest from 10 AM to 4 PM. During that window, I became the hydration police and the fun rescheduler.

• Morning or evening is best for walks, errands, or gardening.
• Indoor plans win during peak heat hours—think reading, puzzles, or light chores.
• Modify workouts: Even a short walk can be enough in high temps. Skip strenuous routines or move them indoors.
• Check the forecast: If the heat index is dangerously high, reschedule non-essential outings. Safety first.

Tip # 4: Wear the right clothes.

What you wear can make a surprising difference in how your body handles heat.

• Stick to light colors and loose fits that let air flow.
• Protect with style: My dad’s floppy hat and wraparound sunglasses became his signature look.
• Choose cotton or linen—they breathe better than synthetics.
• Dress in layers if moving between AC and hot weather. A lightweight wrap or cardigan can help.

Tip # 5: Know the warning signs.

Heat-related illnesses come on fast, and symptoms can be subtle in seniors.

• Heat exhaustion: Look for heavy sweating, weakness, nausea, or dizziness.
• Heat stroke is serious: High body temp, hot dry skin, confusion, or rapid pulse. This is an emergency—call 911.
• Don’t delay: Seniors may downplay symptoms or not recognize them. If in doubt, get help.
• Call the doctor if symptoms seem mild but concerning—especially if they persist after cooling down.

Tip # 6: Stay connected.

Heat safety is a team effort. No one should go through a heatwave alone.

• Check-ins matter: A daily call or text with a friend, family member, or neighbor goes a long way.
• Join a group: Local senior centers often have summer programming—and AC!
• Keep phones charged and emergency numbers visible. We taped my dad’s to the fridge.
• Ask for help: Whether it’s picking up groceries or adjusting the AC, speak up. People want to help—you just have to let them.

Quick Reference: Heat Safety Checklist

[✔️] Set AC to 78°F or cooler.

[✔️] Drink at least 6–8 cups of water.

[✔️] Plan activities for early morning or evening.

[✔️] Wear breathable, light-colored clothing.

[✔️] Check for signs of heat exhaustion or dehydration.

[✔️] Make a daily check-in plan with someone you trust.

[✔️] Post reminders around the house to stay cool and hydrated.

[✔️] Gather emergency contact info in a visible spot.

Special Situations

Some situations need extra care and planning.

• Living alone: Make check-ins a non-negotiable. Schedule daily contact.
• Limited mobility: Keep cooling supplies within reach, and create a cool zone with fans and water.
• Budget concerns: Utility assistance programs or churches may offer fans or cooling centers.
• Memory challenges: Use visual cues—like blue sticky notes near the fridge—to remind them to drink.
• Power outages: Keep frozen water bottles ready to place in front of fans, and know where the nearest cooling center is.

Getting Help and Resources

“Don’t just survive the heat—thrive in it by reaching out, staying informed, and taking charge of your wellness.”

• Senior services: Local Area Agencies on Aging often run summer wellness checks.
• Utility help: Call your electric company to ask about low-income cooling assistance.
• Nonprofits and churches: Many provide box fans or transportation to cooling centers.
• Health providers: Ask your doctor how your medications or health conditions might impact heat tolerance.
• Emergency numbers: 911 for heat stroke symptoms. Don’t hesitate.

EncyloBits!

1. Seniors sweat less and feel thirst less—meaning heat danger can sneak up fast.
2. Set thermostats to 78°F or lower and use fans or community cooling spaces when needed.
3. Stick to hydrating drinks and set reminders to drink water consistently.
4. Avoid going outside between 10 AM–4 PM, and dress in light, breathable clothing.
5. Create a heat safety checklist and share it with a buddy for peace of mind.

Your Summer Safety Game Plan Starts Here!

Summer doesn’t have to be scary, but it does demand respect—especially as we age. My dad and I eventually made a system that kept him safe and comfortable, even during triple-digit weeks. And that’s what I want for you, too. With a few thoughtful steps, you can enjoy everything summer has to offer—minus the heat risk. Stay cool, stay hydrated, and stay connected. You’ve got this.