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Hot Weather, Cool Health: Staying Safe and Strong This Summer

Alice Benjamin,

MSN, ACNS-BC, FNP-C

Published July 30, 2026

A black woman hydrating after her workout.

Getty Images

Summer has a way of bringing out the best in us. It’s the season for family barbecues, vacations, gardening, morning walks, outdoor concerts, and making memories with the people we love. Staying active is one of the best things you can do for your health, but as a family nurse practitioner, I also know that hot weather can pose real health risks especially as we get older.

The Centers for Disease Control and Prevention (CDC) identifies extreme heat as the leading weather-related cause of death in the United States. While heat can affect anyone, adults age 65 and older are at greater risk because our bodies become less efficient at regulating temperature as we age. The good news is that most heat-related illnesses are preventable. With a little planning and a few smart habits, you can enjoy everything summer has to offer while protecting your health.

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Why Heat Hits Differently as We Age

You may notice that your body doesn’t respond to heat the way it used to. That’s normal. As we get older, we don’t cool ourselves as efficiently, we may not sweat as much, and our sense of thirst often isn’t as reliable. That means it’s easier to become overheated or dehydrated without realizing it.

Certain health conditions can make staying cool even more challenging. Heart disease, diabetes, and kidney disease can all affect how your body responds to heat. So can many commonly prescribed medications, including diuretics ("water pills"), some blood pressure medications, antihistamines, and certain antidepressants.

None of this means you should avoid spending time outdoors. It simply means being more intentional about protecting yourself so you can continue doing the things you enjoy.

Don’t Wait Until You’re Thirsty

One of the most common things I hear from patients is, “I’ll drink water when I get thirsty.” The problem is that thirst isn’t always your body’s first warning sign. By the time you feel thirsty, you may already be mildly dehydrated.

Instead, learn to recognize the early clues your body gives you.

Watch for signs such as:

Dry mouth or sticky saliva
Fatigue or unusual tiredness
Headache
Muscle cramps
Feeling dizzy or lightheaded, especially when standing
Dark yellow urine or urinating less often

The easiest way to stay hydrated is to sip water consistently throughout the day, rather than trying to “catch up” later. If you’re exercising, working in the yard, or traveling, you’ll likely need even more fluids. Water-rich foods such as watermelon, cucumbers, oranges, strawberries, and tomatoes can also help you meet your daily hydration needs.

Know the Difference Between Heat Exhaustion and Heat Stroke

Not every hot day turns into an emergency, but it’s important to recognize when your body is telling you it needs help.

Heat exhaustion is your body’s way of saying it’s struggling to keep up with the heat. Symptoms often develop gradually and may include:

Heavy sweating
Weakness or fatigue
Headache
Nausea
Dizziness
Cool, pale, clammy skin
A fast pulse

If you experience these symptoms, move to a cool or air-conditioned place, loosen your clothing, drink cool fluids if you’re able, and rest. Most people begin to feel better once they cool down and rehydrate.

Stay Cool Without Staying Indoors

The goal isn’t to avoid summer. It’s to enjoy it safely. A few simple habits can make a big difference.

Make these part of your summer routine:

Drink water regularly throughout the day, even if you don’t feel thirsty.
Plan outdoor activities during the cooler morning or evening hours whenever possible.
Limit strenuous activity during the hottest part of the day, typically between 10 a.m. and 4 p.m.
Wear lightweight, loose-fitting, light-colored clothing.
Take breaks in the shade or an air-conditioned space.
Check on older family members, neighbors, and friends during periods of extreme heat.

These small adjustments can help reduce your risk of heat-related illness while allowing you to stay active.

Protect Your Skin Every Day

Summer skin care is about much more than avoiding a sunburn. According to the American Cancer Society, skin cancer is the most diagnosed cancer in the United States, and much of that risk comes from cumulative exposure to ultraviolet (UV) radiation over time.

Protecting your skin doesn’t have to be complicated.

Before heading outside:

Apply a broad-spectrum sunscreen with SPF 30 or higher.
Reapply every two hours or sooner if you’re swimming or sweating.
Wear a wide-brimmed hat and UV-blocking sunglasses.
Seek shade whenever possible.
Don’t forget often-missed areas like your ears, the back of your neck, and the tops of your feet.

And remember, cloudy skies don’t eliminate UV exposure. Harmful rays can still reach your skin even when the sun isn’t shining brightly.

Travel Smart This Summer

Whether you’re flying across the country or taking a weekend road trip, travel can make dehydration easier than you might expect. Airplane cabins have very low humidity, long drives often mean we’re sitting for hours without drinking enough water, and vacations tend to disrupt our normal routines.

Before you leave home, take a few minutes to prepare.

Travel healthy with these tips:

Carry a refillable water bottle and drink from it regularly.
Keep your medications in your carry-on or an easily accessible bag.
Pack a few extra days’ worth of medications in case travel plans change.
Stand up, stretch, and walk every hour or two during long trips.
Wear comfortable, supportive shoes if you’ll be sightseeing.
If traveling to a hot destination, schedule outdoor activities during cooler parts of the day.

A little planning can help prevent an unexpected visit to an urgent care clinic or emergency department while you’re away.

Your Summer Safety Checklist

Summer should be a season of making memories, not recovering from preventable health problems. Fortunately, staying safe doesn’t require major changes. It simply means paying attention to your body and planning ahead.

Before heading out the door, remember to:

Drink water throughout the day.
Wear sunscreen with SPF 30 or higher.
Dress in lightweight, breathable clothing.
Take breaks in the shade or air conditioning.
Know the early signs of dehydration and heat exhaustion.
Keep medications with you when traveling.
Check on older loved ones during heat waves.

One of the things I love most about summer is that it encourages us to get outside, stay active, and connect with the people we care about. I never want the fear of hot weather to keep someone from enjoying the season. Instead, I encourage you to think of heat safety the same way you think about wearing a seatbelt, it’s a simple habit that helps protect your health so you can continue doing the things you love.

With a little preparation, you can stay cool, stay active, and enjoy a safe, healthy summer.

***The information shared in this article is provided for educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment from a qualified healthcare provider. If you are experiencing a medical emergency, please call 911. Always consult your healthcare provider for any medical concerns, and do not delay seeking professional advice based on the content found on this website. AARP is not responsible for the consequences of any decisions or actions taken in reliance upon or as a result of the information provided.***

ABOUT NURSE ALICE BENJAMIN

With over 25 years of healthcare experience, “Nurse Alice” Benjamin, MSN, ACNS-BC, FNP-C is a nationally board-certified family nurse practitioner and clinical nurse specialist. Her expertise spans from critical care and emergency medicine to cardiology and community health.

In addition to her clinical work, Nurse Alice is a respected educator, media health contributor, and public speaker who has collaborated with organizations such as the American Heart Association, AARP, and NBC News. She’s the host of the “Ask Nurse Alice” podcast, an AARP ambassador, and a passionate advocate for making healthcare clear, compassionate, and empowering for everyone.

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