Beat the heat this summer

As the temperatures outside rise, it is important to be aware of your body’s temperature and the signs of a heat-related health problem.

Seniors especially are at high risk of heat stress, which can lead to heat exhaustion or heat stroke, because their bodies can have a harder time adjusting to higher temperatures and are more likely to be taking medications that impair the body’s ability to regulate temperature or that inhibit perspiration. Also, chronic diseases of the heart or lungs can upset normal body responses to heat.


It is important to know the signs of heat stroke, such as flushed face, high body temperature, headache, diarrhea, nausea, rapid pulse, breathing problems, dizziness and confusion, and seek help if you feel any of these symptoms coming on. Here are 10 tips you can use to help you beat the South Texas heat this summer:


1. Keep cool. Use your air conditioning if you have it. Temperatures inside the home should not exceed 85 degrees for prolonged periods of time. If you do not have air conditioning, head to a cool place like a movie theater, library or shopping center.
2. Drink plenty of liquids, especially water. Try to avoid beverages with caffeine or alcoholic beverages that can cause dehydration.
3. Dress appropriately. Wear loose-fitting, lightweight clothing in white or light colors and natural fabrics, such as cotton. When outdoors, wear a hat or carry an umbrella to protect your head, use sunglasses and a sunscreen of 30 SPF or more.
4. Schedule outdoor activities for cooler times of the day – before 10 a.m. and after 6 p.m. During outdoor activity, take frequent rest breaks and drink water every 15 to 20 minutes, even if you don’t feel thirsty.
5. Limit salt use.
6. Take a cool bath or shower to lower your body temperature on extremely hot days. Ice packs and wet towels can also be helpful.
7. Close your blinds and curtains during the day to block the sun.
8. Curtail physical activity and strenuous chores during extremely hot weather. Activity adds to heart strain.
9. Eat a few light meals, such as salads, fruit or cold soups. Don’t eat big heavy meals. Foods that are heavier on your stomach take a lot of energy to digest which slows down your body’s cooling process.
10. Use fans to help circulate air and make you feel cooler even in an air-conditioned house.


In the summertime, staying cool means staying healthy. Use these tips and listen to your body – if it’s telling you that you are too hot, take steps to cool yourself down immediately. For more information on staying hydrated and cool, please click the link below to watch a video on hydration/dehydration.

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