Staying Safe During a Heat Wave: Essential Advice for Older Adults

Woman preparing a salad in a modern kitchen with a bowl of oranges on the worktop. - Home Instead

Hot weather can be more dangerous for older people because the body becomes less able to regulate its temperature as we age. During a heat wave, it is important to take simple steps to stay cool, hydrated and well.

One of the biggest risks is dehydration. Even if you do not feel thirsty, your body still needs plenty of fluids to replace what is lost through sweating. Drinking water regularly throughout the day can help prevent dizziness, headaches and fatigue.

There are several simple things you can do to stay safe:

  • Drink water regularly throughout the day.
  • Stay indoors during the hottest hours, usually between 11am and 4pm.
  • Close curtains or blinds to keep rooms cooler.
  • Use a fan or spend time in an air-conditioned space if possible.
  • Wear loose, light-coloured clothing to help your body stay cool.
  • Avoid strenuous activities such as gardening or long walks during peak heat.
  • Take cool showers or place a damp cloth on your neck and wrists.
  • Check in with family, friends or neighbours, especially if they live alone.

Food can also play an important role in helping you stay cool. Heavy meals can make your body work harder and leave you feeling uncomfortable. Instead, choose lighter foods that contain plenty of water.

Good foods to eat during a heat wave include:

  • Watermelon
  • Strawberries
  • Grapes
  • Oranges
  • Cucumber
  • Tomatoes
  • Salads and leafy greens
  • Yoghurt
  • Smoothies
  • Cold soups
  • Lean chicken or fish

It is also important to recognise the signs of heat-related illness. Symptoms such as dizziness, headaches, nausea, unusual tiredness, muscle cramps or confusion can indicate that your body is struggling with the heat. If symptoms become severe or do not improve after cooling down and drinking fluids, seek medical help immediately.

Heat waves can be challenging, but by staying hydrated, keeping cool and eating light, refreshing foods, older adults can greatly reduce their risk of heat-related illness and stay safe throughout the summer.

Person preparing a meal with beans, tomatoes, greens, and squeezing an orange at a kitchen worktop. - Home Instead