As summer continues to bring unrelenting heat, there are two things we should remember: Am I drinking enough water, and am I protecting myself from the damaging rays of the sun?
Water Is Essential
Water is one of the most essential substances on earth. All living beings must have water to survive. We can go for days without food but only three days without water. Mayo Clinic says drinking water before bed helps our body to repair itself, and drinking water in the morning before coffee flushes out wastes. Even if you don't feel thirsty, drink water to keep yourself hydrated. How much water? Everyone is different, but the NIH (National Institute of Health) suggests we drink half our body weight in ounces daily. Also, sodas do not hydrate you; they steal water from your body and act like diuretics. And alcoholic beverages are not your friends in the blazing sun and heat either.
Sun Protection Matters
Regarding sun exposure, always choose a sunscreen that provides both UVA and UVB protection. Choose an SPF 30 or higher and look for ones that have zinc oxide or titanium dioxide. People make the mistake thinking they can stay out in the sun for longer with a higher SPF. Not true. Aim to apply 1oz (size of a golf ball) to every part of your body exposed to the sun. Apply it early, liberally, and often (reapply every 2 hours). But sunscreen alone is not enough. Wear protective lip balm, a wide-brim hat, wraparound sunglasses and sun-protective clothing. Remember, 10 AM to as late as 4 PM is when the sun's rays are strongest.
Remember, our furry friends also need plenty of water and should not be left out in the heat or walked on the hot pavement during peak temperature hours.
Please take care of yourself during our hot summers, stay hydrated, and we'll see you in the fall.
By Sharon Groves
Sharon Groves covers health, wellness, and lifestyle topics for the ARA newsletter, helping readers make informed decisions about their wellbeing in retirement.
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Easy Eddie's Take
Sharon's advice hits home for me because dehydration and heat-related health issues send thousands of older adults to emergency rooms every summer. Here in Arizona, where many of our clients enjoy retirement, the summer heat can be especially dangerous. Most people are surprised when they learn that certain medications commonly prescribed to seniors can make you more sensitive to heat and sun exposure.
If you're taking blood pressure medications, diuretics, or certain heart medications, you might dehydrate faster than you expect. The same goes for some diabetes medications and even over-the-counter antihistamines. It's worth asking your doctor or pharmacist, "Do any of my medications increase my risk of heat sensitivity or dehydration?" They can give you specific guidance about extra precautions you might need to take during hot weather.
One practical tip: keep a large water bottle with measurement marks so you can actually see how much you're drinking throughout the day. And remember, Medicare Part B covers an annual wellness visit where you can discuss how your medications might affect you during different seasons. A little preparation today can make a big difference tomorrow.