Eat cool foods
Avoid using the oven and eating hot foods or heavy meals. Using the stove or oven heats up your home and makes you sweat more. Your body generates extra heat when digesting big, hot meals, which can make you feel even warmer and more uncomfortable.
Choose refreshing foods like crisp salads, cold sandwiches, and fresh fruits.
Try cold soups like gazpacho or chilled cucumber soup. Make deviled eggs for a cool protein boost. Grab some ready-to-eat vegetables with hummus or make a simple cold wrap. They’re tasty and cooling on hot days.
By the way, Wheels enjoyed the farmer’s market early on Saturday mornings until he could no longer walk. Friendly vendors said hello and knew his only response would be a nod and a smile as he no longer was able to speak. It was smallish, not crowded and generally with only one music source that was clear but not overly loud. The chatter of other people greeting one another and doing business outdoors did not bother. It was a way for him to feel “normal” and a part of life that lasted longer than attempts at other outings. He also seemed to enjoy the food he selected there much more than our usual fare. Might be worth trying, if you are trying to keep “normal” and whet an appetite.
You can enjoy yogurt or cottage cheese with fruit, or cold pasta salads. These lighter options won’t weigh you down and will help keep your body temperature stable. Make meals ahead and store them in the fridge. This way you’ll always have something cool and ready to eat when hunger strikes.
Biting into a juicy slice of watermelon or pineapple is the best summer treat—but it’s also good for hydration. Snacking on your favorite hydrating fruits and veggies is an excellent way to boost your water intake. These foods include cucumbers, lettuce, tomato, watermelon, pineapple, and peaches. Popsicles, homemade slushies and soups can also help boost hydration. Don’t replace your water intake with these foods, however.
Hydration is super important
Persons with chronic diseases, such as kidney disease, high blood pressure, or congestive heart failure are prescribed water pills that reduce the fluids in their bodies. This makes them more susceptible to dehydration. Some medicines make seniors super sensitive to ultraviolet rays. Electrolyte or sports drinks may also cause problems if taken with these medications.
Medications should have warning labels, but it is wise to review all prescribed and non-prescribed medicines with a pharmacist or doctor annually. Not sure? Ask!
Elderly people are more vulnerable to dehydration
Often they don’t recognize the need for water or feel thirsty. Loss of the sense of thirst is an important fact to know if your person has dementia. They may not realize they’re dehydrated and often need reminders or encouragement to drink.
If your person is unable to communicate thirst, make sure they are given water at regular intervals. Set a timer if necessary to remind yourself. When hydrated, people feel cooler and their body can regulate temperature better. Avoid water that’s too cold as it could cause cramps.
Add sliced fruit before refrigerating water. Lemon is refreshing as it adds zing to the water. Real fruit seemed to confuse, Wheels so I often used water flavorings (found in the drink section) such as Tru-Lemon and Stur, to flavor 12 ounce bottles of plain water. Three or four were always kept in the refrigerator. There are also several brands of already flavored water – Fruit Splash is one – or water with vitamins and minerals added. Check the label before buying these so you know what you are getting. Avoid added sugar, especially. If your loved one has diabetes, there are a number of zero and low carb options.
If you are used to drinking tea or coffee on a regular basis, you can replace hot beverages with the iced version. If you are not a regular consumer, limit your intake as the caffeine can be dehydrating! The same with soda. Many sodas contain caffeine, but also added sugar, both of which can stimulate urination and create dehydration.
Alcohol is also not recommended for the same reason. Also, alcoholic beverages open up your blood vessels and make it harder for your body to control its temperature..
According to the American Red Cross, you need to drink enough water to prevent heat illness.
An average person needs to drink about 3/4 of a gallon of water daily. Everyone’s needs may vary. Larger persons may require more than a petite person. You can check that you or your loved one is getting enough water by noting urine color..
Your urine color tells you a lot about your hydration level.
Think of it as the body’s own built-in hydration monitor.
- Light yellow or pale straw-colored urine means you’re drinking enough water. This is what you want to see throughout the day. If your urine looks like plain water, you might be drinking too much. Aim for that light yellow color instead.
- Dark yellow or amber-colored urine is a warning sign that you need more water. The darker it gets, the more dehydrated you are.
- If your urine looks brown or cola-colored, drink water right away and call your doctor. This could mean severe dehydration.
Tips:
- Check your urine color first thing in the morning and a few times during the day. This simple habit can help you stay safely hydrated all summer long.
- Keep a close eye on your urine color during hot summer days. Try to drink enough water to maintain that light yellow shade.
Bet you never saw that information in your favorite magazine! Me neither — and I never thought I would write about it. But caregivers gotta know. . . . .
Resources:
UCLA Health Hydration Hacks UCLA Health 15 Foods that help you stay hydrated
See also:
What to Do in a Heat Wave and No Air Conditioning
Why Caregivers Should Be Concerned about Extreme Heat
Heat Impacts These Vulnerable Populations
How to Prepare for Extreme Heat