Hot Weather Tips for the Elderly

• During the hot weather, our body loses more water throughout the day due to increased sweat. To ensure you are getting plenty of water, drink 2 liters of water or more per day to replace the water lost and help prevent dehydration which can cause fainting symptoms. 
• Choose foods that are not only tasty, but also have less fat and mild flavors, as this can help the stomach feel more comfortable. Light, easy-to-digest foods, such as fruits and vegetables, as well as clean and freshly cooked foods can help prevent diarrhea and food poisoning. 
• Refrain from drinking alcohol during the hot weather, as it can put your body at greater risk of going into shock. 

Hot weather has been a part of our lives in Thailand for as long as can be remembered. Although temperatures in the country are fairly high almost year round, whenever we enter the actual “hot season”, it takes a toll on people’s health all the same. There are some simple tips and dos and don’ts that you can follow to help better care for your health when the hot season arrives. 

1. Drink lots of water 
   Plain clean water is the best liquid for drinking, regardless of the season. This is especially true, however, during the hot season when your body is losing more water throughout the day due to increased sweating. To ensure you are getting plenty of water, drink 2 liters of water or more per day in order to replace water lost and help prevent dehydration which can cause fainting symptoms. 
2. Protect against heat 
   During the hot season, it’s best to wear loose, lightweight, breathable clothing that keeps us cool and comfortable. In contrast, wearing thick clothing or fabrics that are not sweat-absorbant will block ventilation and make the wearer feel even hotter, more uncomfortable, more irritated, and stickier from the heat. Good breathable fabrics, in addition to feeling cool and comfortable when you wear them, can also help prevent rashes that often occur as a result of wearing damp fabrics. In addition, whenever you leave the house, always wear sunglasses and a hat, and put on sunscreen to protect your body against the harmful, cancer-causing rays of the sun. 
3. Get plenty of rest 
   Without an air conditioner to help reduce the heat, going to bed during the hot season can be a nightmare, leading to insufficient sleep. Also, the sun rises earlier, meaning longer days and causing many people to wake up earlier during the hot season as well. Getting in a short nap during the day, even for just 10-15 minutes, will help to refresh your body and mind. If you feel you need a little rest when at work, you can do this by sitting with your eyes closed and leaning back in your chair for 5-10 minutes after your lunch, which will improve your afternoon productivity. 
4. Eat foods that are clean and easily digestible 
   The elderly generally don’t eat that much already, but in hot weather especially, food intake generally decreases. As such, choose to cook food that is not only tasty, but also has less fat, as eating more mild foods can help the stomach feel more comfortable. Light, easy-to-digest foods, such as fruits and vegetables, especially those with high water content like watermelon, cucumber, tomato, and pineapple, are not only refreshing, but also provide added fiber, meaning they can also help prevent constipation. Not only that, but clean, freshly cooked foods will help prevent ailments like diarrhea and food poisoning that often reappear in the hot season. 

1. Avoid extremely cold, sweet drinks 
   The extreme hot weather often makes people crave cold and sweet carbonated drinks, shaved ice topped with condensed milk, and sweet chilled fruits. However, drinking too many sweet, cold drinks may affect the digestive system and there’s always the risk of germs contaminating the ice, causing diarrhea or food poisoning.  
2.  Avoid outdoor sports during the hot season 
   Many types of sports are so fun that the players forget all about the hot weather and temperatures. However, exposure to the sun while exercising and a large amount of sweat loss can result in dehydration or heatstroke because the body is unable to maintain a constant temperature. This causes a higher than normal body temperature and a variety of unpleasant or negative symptoms that come with it. If not treated in a timely or correct manner, some of these may be life-threatening as well. 
3. Avoid water play when in extremely sunny conditions 
   As we all know, the hot, summer season and spending time at the beach or a water park go hand in hand. Unfortunately, however, swimming under the sun can cause sunburn and a greater risk of skin cancer. This is especially true of at-risk persons, for example, if you have relatives who have a history of skin cancer.  Therefore, if you want to play in the ocean or play water sports, it’s best to wait until the sun has gone down a little in the late afternoon, and don’t forget to wear sunglasses and always put on sunscreen when you do. 
4. Refrain from drinking alcoholic beverages 
   Drinking alcohol during the hot season increases your body temperature and makes you feel tired more easily, especially if you drink during the day when the temperature is also high, thereby increasing your risk of going into shock. Alcohol also dilates the tiny blood vessels under the skin, and causes your body to remove fluids from the body more quickly, making you sweat and urinate more often, which can result in dehydration without you even realizing it. This means that if you are drunk or intoxicated and you fall asleep, it can even be life-threatening.