Tips to stay safe and hydrated in summer months
To maintain health and vitality in the summer months, it is important for older adults to make thoughtful adjustments to their daily routines and diet. The following tips by Dr. Yeung H. Kwon, including insights from traditional Eastern medicine, may help people stay safe and well.
Stay cool and hydrated
• Avoid peak heat by limiting outdoor activities between noon-5 p.m. When outside, wear lightweight, breathable clothing, and a hat. Take a cool shower if needed.
• Stay hydrated by sipping water or electrolyte drinks even when not thirsty. Chrysanthemum tea or mung bean soup can also help clear summer heat and support hydration. Avoid excessive caffeine, as it promotes fluid loss.
• Keep indoor temperatures comfortable but avoid sudden shifts. Try to maintain less than a 9°F difference between indoor and outdoor air.
Eat light, nourishing foods
• Focus on balanced diet— meals rich in protein, vitamins, and minerals to prevent deficiencies. Include lean meats, tofu, eggs, legumes and plenty of seasonal vegetables.
• Prioritize easy-to-digest options such as congee, steamed vegetables and broths as digestion is slower in hot weather.
• According to traditional Eastern medicine, excessive summer heat can create internal warmth. Incorporating cooling foods like watermelon, cucumber, celery, mung beans and bitter melon in moderation can help regulate body temperature. Hydrating fruits such as pears, peaches, plums and cantaloupe may also help replenish fluids and provide vitamins and minerals.
• Avoid greasy or heavy meals that can strain digestion, increase internal heat and lead to discomfort. Choose lightly cooked or raw dishes when appropriate and eat smaller, more frequent meals instead.
Maintain a healthy daily routine
• Prioritize rest by keeping a consistent sleep schedule.
• Stay active by performing low-impact exercises like tai chi, walking, or stretching to improve circulation and keep joints flexible.
• Soakyourfeetinwarmwater with a pinch of sea salt or a few slices of fresh ginger in the evening to help relax the body, improve circulation and promote restful sleep.
• Regularly monitor blood pressure and chronic conditions, as heat may aggravate existing health issues. Have the primary care physician adjust prescription drugs during hot weather if necessary.
For any other concerns on staying healthy in the heat, consult Dr. Yeung H. Kwon at Leisure World Optum Health-Care Center.
—Dr. Yeung H. Kwon, L.Ac, OMD, Ph.D.
Incorporating cooling foods like watermelon, cucumber, celery, mung beans and bitter melon in moderation can help regulate body temperature.
Dr. Yeung H. Kwon
