How Can I Stay Safe From Extreme Heat?

Older adults are at higher risk for heat-related illnesses. Here’s how to protect yourself this summer

Adam Rosenbluth, M.D.,

AARP

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Published June 09, 2025

illustration of a woman sitting on an ice block

James Yates

It’s gotten so hot where I live in the summer, and I’ve heard heat waves can be dangerous. Is there some way I can protect myself from the soaring temperatures?

I wish more people thought about the dangers of high temperatures, because hot weather can be life-threatening. There were nearly 120,000 heat-related emergency room visits across the country in 2023, according to the Centers for Disease Control and Prevention (CDC). Older adults are more susceptible to heat-related health problems, and unfortunately, most people who die from them are over the age of 50.

Heat waves last longer now than they did a decade ago, according to the Environmental Protection Agency. A few days of temperatures over 90 degrees can put people at risk for extreme fatigue, cramps and swelling in the legs, ankles, fingers and feet (a condition called edema), and heatstroke. If not treated, heatstroke can permanently damage the body’s organs and muscles, and may lead to death.

Scorching temperatures are especially risky for older adults for many reasons. They are more likely to have conditions such as heart disease, kidney problems, diabetes or lung diseases that make it difficult to tolerate heat. Common medications that treat those illnesses — including high-blood-pressure drugs, diuretics and beta blockers — can also contribute to heat intolerance.

Dehydration is another serious issue, since our sense of thirst tends to decrease as we age. Some of my patients don’t drink enough liquids because they worry about having to pee when they’re out and about. Those with mobility problems may have difficulty getting to the sink to fill the recommended six to eight glasses of water a day.

For younger people, the natural way to cool off is by sweating. But as the body ages and produces less collagen, sweat glands press against the skin’s surface, making it harder for the perspiration that can lower your body’s temperature to come out.

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What can you do to stay safe through summer’s extreme heat? Even if you don’t have AC, there are ways to chill out. Place ice packs on areas of your body where the blood vessels are close to the surface, such as under the armpits, near the groin or behind the neck. Wrapping an ice pack in a towel and sitting on it works, too. You can also shower, bathe or sponge off with cool water.

Open your windows at night and in the early morning, when temperatures are at their lowest, but keep them closed throughout the day. Draw the curtains or close the blinds to keep heat outside and help the air circulate. If you can, invest in exhaust fans or ceiling fans. Another tip: When it’s hot outside, avoid using your oven.

If you don’t have air conditioning and it’s roasting inside your home, get to a cooling center. In most states, you can call 211 or check local news outlets to find one nearest you. If you must go outside on blazing hot days, try to do so during the early morning or late afternoon. Wear lightweight and light-colored clothing, a sun hat and sunglasses. Use a sun-blocking umbrella for shade. Of course, wear sunscreen.

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Warning signs of heat stroke can be difficult to recognize. For instance, if you feel tired or have brain fog, it’s easy to think you’re just feeling run-down. Pay attention to other symptoms such as a fever of 104 degrees or higher, or flushed skin that feels hot and dry to the touch. You may experience agitation, a rapid heartbeat, a strong or weak pulse, headache, nausea or vomiting, muscle weakness or cramps, even fainting. If you have any of those symptoms, call 911 immediately.

When it’s below 80 degrees, it’s safe to go outdoors and have fun, whether you’re at a backyard barbecue or splashing around in a swimming pool. You can check by entering your ZIP code on the CDC HeatRisk Dashboard for the heat risk forecast in your area. Be sure to take the proper precautions when temperatures rise, and you’ll be able to enjoy those long, lazy, hazy days of summer.