Welcome to ‘Ask Alicia,’ a series where I share updates, tips, and resources for our caregiver and respite care community. I’ll cover topics ranging from memory care to in-home services to well-being for caregivers, and more. Feedback is always welcome and I would love to hear what topics you would like more information on so please reach out to me at [email protected] at your convenience.
July just seems to keep getting warmer every year, reminding me of the importance to make sure my loved ones and our SYNERGY HomeCare clients are keeping safe and healthy during the hot summer months.
The number one suggestion I have when clients ask how to navigate the heat is to make sure they are staying hydrated. And by hydrated, I mean with good old-fashioned water. Selecting water as your drink of choice during the summer months is so important to maintaining healthy hydration levels.
It sounds easy but oftentimes it is even easier to forget to check in with our bodies to make sure we are drinking enough water. Health professionals will warn us that if we are thirsty, we have likely already lost 1-2% of our bodily fluid, resulting in early dehydration. So proactively consuming water throughout the day is much better than waiting until you are thirsty and then consuming a large amount. I love to kick my day off by drinking a full glass of water as soon as I wake up.
So how much water should we each be consuming each day? Unfortunately, there is no one-size-fits-all answer. The National Academies of Sciences, Engineering, and Medicine recommend approximately 11 cups of fluid for women and 16 cups of fluid for men per day, although that can vary depending on age, body weight, activity levels, medications, sleep levels, and other factors.
If consuming only water seems boring to you, there are other healthy fluid options including tea, sparkling water, coconut water, or Kombucha. My family and I love to add extra flavoring or our water too – like basil and strawberries, or mint and cucumbers.
And beverages do not get to have all the fun – healthy fluids can also be found in nutrient-dense foods like cucumbers, celery, radishes, tomatoes, watermelon, spinach, cantaloupe, and strawberries so, consider snacking on these tasty treats when hunger strikes.
It’s important to shy away from beverages containing caffeine or alcohol, as they are diuretics that cause an increase in fluid elimination from our bodies through urine, resulting in dehydration. Be mindful too, if taking a medication that is a diuretic as that may impact the body’s hydration level. Consult with a physician to understand how medications may impact the body during warmer months.
Another way to help our loved ones stay hydrated is to remind them to wear sunscreen if they are outside for any amount of time. Sunscreen will help prevent sunburn, which can cause dehydration.
And speaking of being outside…limit outdoor exposure as much as possible, especially during the warmest parts of the day for our older loved ones. Staying inside where there is air conditioning is helpful and, if you or your loved one does not have air conditioning at home, be sure to visit a public place like a rec center, mall, local cooling station, or library to keep cool.
Our team published a post, Keeping Seniors Safe in Extreme Heat and I’d highly encourage everyone to check it out as it covers some of what I addressed above in more detail.
If you or a loved one are in need of additional support this summer, keep our team in mind. We’re here to help you navigate all caregiving challenges.
Stay safe and stay cool.
