By Andrew Walker, MPH; NSGA Director of Health & Well-Being
Recently, many of us have experienced the effects of extreme heat. Average temperatures across the United States have been rising, and heat waves are becoming more frequent and lasting longer. These environmental changes affect everyone’s quality of life and can significantly impact the health and well-being of older adults who want to remain active.
Impact on Health and Well-Being
Older adults who exercise and compete in hot weather are at greater risk of dehydration and heat-related illness. The good news is that many heat-related health problems can be prevented.
Athletes who participate in recreational or competitive sports can benefit from understanding how to recognize, prevent and respond to heat-related illnesses.
Check Your Local Heat Risk
The CDC HeatRisk Dashboard is a valuable tool for assessing heat risk in your area. Enter your zip code to view local heat forecasts and recommended protective actions. When traveling to compete, be aware that weather conditions at your destination may differ significantly from those at home. Because acclimatization takes several days, staying well hydrated is especially important when traveling to a warmer climate.
Preventing Hot-Weather Illness
Take the following steps to protect your health on hot days:
- Schedule workouts and practices during cooler parts of the day, such as early morning or evening.
- Pace yourself. Begin activities slowly and increase intensity gradually.
- Drink plenty of fluids, including water, fruit or vegetable juices, and electrolyte-containing beverages. Do not wait until you feel thirsty to drink.
- Limit caffeine and alcohol consumption.
- Wear a hat, sunglasses and lightweight protective clothing.
- Ask your healthcare provider whether any of your medications increase your risk of overheating or sunburn.
- Use a broad-spectrum sunscreen with SPF 15 or higher, and reapply as directed.
- Take advantage of cooling centers or air-conditioned spaces when needed.
Recognizing Heat Exhaustion and Heat Stroke
Understanding the signs and symptoms of heat-related illness is essential for preventing serious health complications.
Symptoms of heat exhaustion:
- Heavy sweating
- Muscle cramps
- Fatigue
- Weakness
- Dizziness or fainting
- Headache
- Nausea or vomiting
If you experience these symptoms, stop activity immediately, move to a cool place such as shade or air conditioning, and drink water or a sports beverage.
Symptoms of heat stroke:
- Extremely high body temperature (104°F or higher)
- Red, hot skin that may be dry or moist
- Rapid, strong pulse
- Throbbing headache
- Dizziness
- Nausea
- Confusion
- Loss of consciousness
Heat stroke is a medical emergency. Seek immediate medical attention and begin cooling measures if heat stroke is suspected.
For additional information on the differences between heat exhaustion and heat stroke, refer to “Heat-Related Illness: What You Should Know” from the U.S. Centers for Disease Control and Prevention.
Use these prevention strategies and know the warning signs of heat illnesses to stay safe, active and healthy during hot-weather activities.
For more tips on caring for your health and well-being as an athlete over 50, visit our health & well-being blog archive.
