Wondering how to keep your cool as the temperature rises? We’ve put together these expert tips to help you beat the heat this summer and stay cool.
The dog days of summer have arrived early, and with heat warnings already in place across many provinces, the long, hot days can feel intense—especially for older adults. As we age, our bodies don’t regulate heat as efficiently, increasing the risk of heat-related illnesses like heat exhaustion and heat stroke.
To help you stay safe and comfortable, Health Canada recommends:
- Staying in the shade between 11 a.m. and 3 p.m.
- Wearing sunscreen and a hat
- Drinking plenty of water
- Seeking out air conditioning
- Enjoying cold foods and drinks
- Exercising only during cooler times of day
As we grow older, our bodies can become less efficient at handling extreme heat. This makes older adults more vulnerable to heat-related illnesses—especially when high humidity is thrown into the mix. Seniors in particular are vulnerable to heat stroke and heat exhaustion.
Read more about how seniors living in retirement can take care when things heat up this summer.
6 Tips To Stay Cool This Summer
1. Stay hydrated
Drink plenty of cold water or other cool refreshments throughout the day. Don’t wait until you’re thirsty, though. The body’s natural thirst mechanism becomes less effective with age, so many seniors are dehydrated without knowing it. Don’t like water? Try cucumber or fruit infused water, iced tea, a lemonade, or coconut water. Just be sure to keep the number of sugary drinks, caffeine, and alcohol to a minimum as they sap your body of valuable fluids.
At Sturgeon Creek 1, they are staying cool with “Hydration Stations” that might hit a familiar note! The Winnipeg retirement residence’s very own Garden Club is proudly supplying fresh, aromatic mint and cucumbers to add a burst of natural refreshment.
2. Head for the shade
Enjoying the sun doesn’t just make us feel better – Vitamin D is necessary for bone and muscle function. Without enough sun, seniors are at a greater risk of fracture and other side effects of a Vitamin D deficiency.
However, during the hottest part of the day, close the blinds or draw the curtains, enjoy the shade of your favourite tree, or head for the air conditioning. If you must be outdoors, wear a wide-brimmed hat to shield your head and face from direct sun.
At our assisted living residences Ottawa, seniors can enjoy peaceful walks along tree-lined paths, soaking in the season without the risk of overheating. And don’t forget the sunscreen—protecting your skin from sunburn is just as important as staying cool.
3. Choose cool activities
When the summer heat rolls in, it’s best to avoid overexertion. Staying active is still important—but choose cooler times of day and shaded areas. Take part in activities that are enjoyable, while emphasizing socialization. Try joining a gardening activity or indoor pétanque game.
Pool exercises are a perfect way for seniors to stay fit, flexible and cool. If you don’t have access to pool, why not play water games? At many All Seniors Care homes, residents take part in Water Days—popular summertime events that keep everyone active, social, and refreshed!
Meanwhile, at McCarthy Place senior home in Stratford, ON, residents are taking advantage of “cooling station” at events. These stations make sure that ice water, portable fans, cold washcloths are readily available to help them beat the heat.
4. Chill With Delicious Snacks
The old adage “cool as a cucumber” might actually have some weight to it. Eating a cold snack can help an older adult to feel cooler. Some suggestions are:
- Cucumbers – incredibly hydrating and staying adequately hydrated during the hotter months is crucial.
- Frozen grapes – always a hit at ASC, frozen grapes are refreshing, healthy, low-calorie, and SO easy.
- Cold watermelon – mostly water with a sweet taste that’s just enough to keep you satisfied.
- Frozen bananas – Hint: freeze chocolate dipped bananas on a stick for a delicious, cooling treat!
- Popsicles – a summertime favourite with kids and adults alike, try making your own! Always versatile, they can be fruity, creamy, and even hide healthy veggies.
5. Dress for the heat
The type of clothing you wear affects how well air circulates over your skin and how easily heat and moisture (sweat) can evaporate. When sweat can’t evaporate properly, both your skin temperature and discomfort levels rise. On hot days, choose lightweight, light-coloured, and loose-fitting clothing to help keep cool.
This summer, All Seniors Care will be taking a page out of the Ozzie handbook: Slip-Slop-Slap! Slip on a shirt, slop on sunscreen, slap on a hat, and slide on sunglasses.
6. Take a cold shower or bath
A cold shower or bath can reduce your body temperature quite nicely. It’s a great way to cool off if you ever feel hot and the feeling of coolness lasts for a while because you’ve reduced your core temperature. Just make sure it’s not too cool! Alternatively, place a cool washcloth around your neck, wrist, and armpits for instant relief.
How To Recognize Overheating in Older Adults
It’s important to recognize when hot weather is making you unwell, and when to get help. The following are health problems caused by heat and their warning signs:
| Health Problem | Definition | Warning Signs |
| Dehydration | A loss of water in the body | Weakness, headache, muscle cramps, dizziness, confusion, passing out |
| Heat Stroke | Dangerous rise in body temperature | Temperature of 103 or higher; red, hot, dry skin; fast pulse; headache; dizziness; nausea or vomiting; confusion; passing out |
| Heat Exhaustion | Caused by too much heat and dehydration and may lead to heat stroke | Heavy sweating or no sweating, muscle cramps, tiredness, weakness, paleness, cold or clammy skin, dizziness, headache, nausea or vomiting, fast and weak pulse, fainting |
| Heat Syncope | Fainting caused by high temperatures | Dizziness or fainting |
Summer-Time Fun at All Seniors Care Living Centres
There are plenty of cool summer activities planned for everyone to safely enjoy the heat while making wonderful memories. Click here to see what your local All Seniors Care Living Centre is doing in the upcoming weeks and how you can make the most of the summer.
Explore our website for senior living advice and details about ASC Living Centres across the country. You can find information about the best retirement homes in Ottawa, Victoria Landing’s aged care Brandon, or the newly opened Oakville Estates retirement residence in Ontario. Contact us about senior housing in Regina for your loved ones, or to find out more about what we offer!
Writer – Julianna McLeod
Julianna is a health and wellness expert at All Seniors Care. Her mission is to create content that empowers seniors to form sustainable solutions for lasting health and happiness. She is an experienced writer, editor, and Recreational Therapist living in Toronto.