The cure for many cases of cabin fever is
here: warm summer sun. Everything from barbecues to beaches bring
people out in droves to enjoy the warm weather. But oftentimes, the
summer brings more than bright, sunny days. It can also bring
sweltering heat and unbearable humidity that makes even the brightest
summer days seem dreary. These dog days of summer are hard on the body
and can result in anything from heat stroke to heat exhaustion if
above-normal temperatures are not taken seriously -- especially by the
elderly.
Taking minor precautions before
spending time outdoors on blistering days can help you prevent
heat-related illnesses. The heat is out of your control, but you can
control the effects it has on your body by following a few of the
guidelines below:
Hydration is Key
The
average person needs eight to 12 cups of water daily to help maintain
body temperatures and to transport wastes, nutrients and other
substances. But as temperatures rise, so does your body's need for this
essential element. With higher mercury readings, perspiration, the
body's way of cooling itself, increases, therefore depleting the body
of more of its essential fluids. This is especially true when
exercising or taking part in strenuous activities during peak heat
hours.
Dehydration is common among the elderly
because as the body ages, sweat glands don't work as well and blood
vessels carry less blood to the skin as they once did. So, the body
becomes less tolerant to heat.
One way to avoid
dehydration is to save activities and exercise for the coolest times of
the day -- morning and evening. If mid-day outdoor activity is
necessary on a hot day, be sure to take frequent breaks in the shade
and always have water with or near you. If you feel like you might be
starting to overheat, place a cold towel on your wrists, forehead and
behind your knees.
While carrying around
washcloths and towels may not be convenient for many people,
technological advances now make it possible to carry you own personal,
portable cooling system. One of these innovations is called the Misty
Mate, a two-pound ergonomic day pack that can immediately cool the air
around you. This is accomplished by using pressurized water forced
through specialized nozzles that create very small droplets of water.
These droplets are so small that they instantly flash evaporate cooling
the air as much as 30°F (15°C) under dry conditions. In humid
conditions, all you need to add are ice cubes. This icy cold mist is
highly effective for conductive cooling, which is the cooling effect of
the frigid mist in contact with the exposed areas of the skin surface
known as misting.
In addition to hydration and
misting, nutrition can play a large part in staying healthy in the
summer heat. Eating light meals will help maintain your energy level
and not bog you down the way heavy, rich meals can. When the sun heats
up, increase the amount of potassium in your diet. Perspiration tends
to first deplete the body of this nutrient, so after checking with your
doctor, stock up on potassium-rich foods like apricots, bananas,
cantaloupes, beans, broccoli and potatoes.
Be
careful not to eat too much protein, which can increase your body's
heat production. Although drinking a cold beer or margarita might hit
the spot on a hot day, consuming large amounts of alcohol and caffeine
can actually deplete the body of water. Fruit juices and milk can help
rehydrate your body, but water is the best fluid to consume in order to
stay hydrated.
One more way to stay cool when
it heats up is to wear minimal clothing. This provides a greater skin
surface area for the heat to dissipate. Cotton is the best fabric to
wear on steamy days because it allows your skin to breath. Stay away
from tight-fitting clothes and dark colored fabrics, which only absorb
the sun's hot rays.
No one wants to end up
sitting indoors all summer, but when the thermometer reaches 85 degrees
or above, be smart while enjoying the sun by taking a few, easy
precautions.