South Heartland District Health Department

Helping older adults stay safe in extreme heat

July 09, 2026

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The high temperatures and high humidity we are experiencing this summer can not only be miserable, but can also cause a range of heat-related illnesses. When we have extreme heat conditions, we need to take precautions against sunburn, heat exhaustion, heat stroke and other heat-related illnesses.

Experts say to pay attention to the heat index, which is what the temperature feels like to our bodies when the relative humidity is combined with the air temperature.

Caution levels are 80°F - 90°F,

Extreme Caution levels are 90°F - 103°F,

Danger levels are 103°F - 124°F, and

Extreme Danger levels are 125°F or higher.

Excessive heat exposure can cause illness and even death. Warning signs of heat-related illnesses, such as heat exhaustion and heat stroke, may include heavy sweating, headache, dizziness, nausea, weakness, confusion, fainting, or hot dry skin. But heat-related illnesses are preventable, if people take precautions and properly cool themselves.

Some people are more likely to be affected by heat. According to the Centers for Disease Control and Prevention (CDC), older adults are one group at higher risk for experiencing heat-related illnesses. There are three main reasons for this: (1) their bodies are unable to adjust as well to sudden temperature changes; (2) they are more likely to have a chronic medical condition that changes the normal body response to heat; and (3) they are more likely to take prescription medicines that affect the body’s ability to control its temperature or sweat.

Others at risk of heat-related illness include infants and young children, people who are overweight, people who over-exert during work or exercise, people with chronic conditions (such as those with heart disease, high blood pressure, asthma or mental illness), or who take certain medications such as antidepressants or tranquilizers.

So, what can you do to reduce the risk of heat-related illness? Make sure to check in on family, friends, and neighbors, who are at high risk. If you know someone who is 65 years of age or older, check on them at least twice a day watching for signs of heat exhaustion or heat stroke, and assure they are taking steps to prevent heat-related illness. People who live alone, work outside, or do not have reliable air conditioning may need extra help.

Here are some tips to help prevent heat-related illness:

     • Drink plenty water (more water than usual!) to keep your body hydrated. Stay away from alcoholic and high            sugar drinks, which can actually increase your body’s fluid loss.

     • Wear appropriate clothing including loose-fitting, lightweight, light-colored clothing.

     • Apply broad-spectrum sunscreen of SPF 30 or higher to guard against sunburn. Sunburn interferes with your         body’s ability to cool itself.

     • Schedule outdoor activities carefully to limit activity during the hottest part of the day. 

     • Pace yourself, especially if you are not used to working or exercising outside. If exertion in the heat makes             your heart pound and leaves you gasping for breath, STOP all activity, get into a cool place (at least into the             shade) and rest. Watch for symptoms of lightheadedness, confusion, or feeling weak or faint.

     • Use a Buddy System when working or playing in the heat to monitor your co-worker’s or teammate’s                       condition and for them to do the same for you. Heat related illness can cause a person to become confused           or lose consciousness.

     • Don’t leave children or pets in parked cars. Even with the windows cracked open, the temperature inside a             car can rise almost 20 degrees in the first 10 minutes putting anyone inside at risk for serious heat-related             illness or even death.

     • Protect your pets. Be sure your pets have access to plenty of water and shady places to go when outdoors.             Test sidewalks with your hand. If it's too hot for your hand, it's probably too hot for your pet. Avoid exercising         with your pet outside on extremely hot days.

     • Find a ‘cool place’. During extreme heat conditions, it’s important to find a ‘cool place’ for relief from the heat.          Shade, fans, and air-conditioned public spaces can meet these temporary needs. Some communities also                have designated cooling sites.

For more information visit the National Weather Service website (www.weather.gov) and the CDC’s website https://www.cdc.gov/heat-health/about/, or SHDHD website: www.southheartlandhealth.ne.gov.

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Michele Bever, PhD, MPH, is the executive director for South Heartland District Health Department, serving Adams, Clay, Nuckolls and Webster counties in south-central Nebraska. She may be reached at 402-462-6211.