5 Sun Safety Tips for Older Adults

For many people, time in the sun is one of the brightest parts of summer. Whether you enjoy tending to your garden, taking a morning walk, or relaxing on the beach with a good book, warmer weather offers plenty of opportunities to thaw out after the chill of the colder months. 

Sunlight offers both physical and emotional health benefits, from improving your mood to boosting vitamin D production. At the same time, getting too much sunlight or exposure to hot weather without taking a few precautions can be harmful.

As we get older, we become more susceptible to some of these harmful effects — but that doesn’t mean you should avoid the outdoors. With a little planning, you can enjoy time outside while being proactive about your health.  

I spoke with Matthew Shuster, MD, medical director of Primary and Outpatient Care at Hebrew Rehabilitation Center at NewBridge on the Charles, about how older adults can safely enjoy the summer. 

Why are older adults more vulnerable to sun exposure? 

Exposure to the sun’s ultraviolet rays comes with risks no matter your age, including sunburn, dehydration, heat-related illness, and an increased risk of skin cancer.

That said, decades of sun exposure can add up over a lifetime. According to the Skin Cancer Foundation, a person’s risk of melanoma — a serious type of skin cancer linked to UV exposure — doubles if they have had more than five sunburns. Melanoma risk also increases with age, making consistent sun protection an important part of healthy aging.

Meanwhile, natural changes in our bodies with age can make it more difficult to stay cool and hydrated in warm weather. “Thermoregulation, or the ability of your body to adapt to changes in temperature and humidity, diminishes for many older adults. Diabetes, heart disease, and medications can all affect the body’s ability to cool down,” says Dr. Shuster.

Other conditions, such as Alzheimer’s disease and other forms of dementia, may make it harder to recognize feelings of thirst, increasing the risk of dehydration.

So how can you stay safe in the warmer months? Here are Dr. Shuster’s five top sun safety tips for older adults: 

1. Know the UV and heat index.

Before heading outside, Dr. Shuster recommends checking your location’s UV index. The UV index, which ranges from 1 to 11+, measures the intensity of ultraviolet radiation where you are and can help you decide what precautions you need to take if you’re going to be spending time outside.

“At a high midday summer UV of eight, 15 minutes of sun exposure may be plenty. Early morning and twilight hours are best mid-summer for long walks outdoors,” he says.

It’s also worth paying attention to the heat index. Unlike air temperature alone, the heat index accounts for humidity, which can affect your ability to cool off. “Higher humidity reduces your ability to shed heat,” Dr. Shuster adds.  

2. Don’t forget sunscreen.

Applying sunscreen is one of the simplest ways you can protect your skin from sun damage. Dr. Shuster recommends choosing a broad-spectrum sunscreen with an SPF of at least 30 and reapplying it every two hours during UV exposure.  

“Remember that sunscreen does not replace other measures to reduce excess sun exposure, such as seeking shade and wearing wide-brimmed hats and protective clothing,” he says.

3. Remember to stay hydrated. 

Staying hydrated is important to help your body stay cool during the summer. “Remember to focus on hydration when the heat index is high, or if you’re doing vigorous exercise,” explains Dr. Shuster. You may need to be more intentional about hydration if you don’t feel thirsty as often as you used to.

Alcohol can also contribute to dehydration and make it harder to recognize when you’re overheating. If you’re planning to enjoy a summer cocktail, remember to drink water too to help you stay hydrated. 

4. Understand your personal risk factors.

While older adults are generally more sensitive to the effects of sun exposure, everyone’s individual risk level is unique. “Ideal amounts of sun exposure vary by time of year, time of day, where you live or travel, your type of skin, and the medication you are taking,” notes Dr. Shuster.  

If you take prescription medications, it’s worth finding out whether any of them can increase your sensitivity to the sun. Some common examples include certain antibiotics, anti-inflammatories, and diuretics.

Your skincare routine can also play a role. Some products can make your skin more sensitive to UV exposure, so prioritize wearing daily SPF (which is a good idea anyway!). 

5. Know the warning signs of heat-related illnesses. 

If you notice any of the following symptoms after exposure to heat, it’s important to take steps to cool off. Early signs of heat-related illness, including heat exhaustion, can include: 

• Fatigue
• Weakness
• Dizziness
• Heavy sweating
• Muscle cramps

If you or someone else is experiencing these symptoms, move to a cooler place, loosen or remove unnecessary clothing, apply cool, wet clothes or towels to the skin, and offer sips of water.

Confusion, loss of consciousness, or other changes in mental status can be signs of heatstroke, which is a medical emergency. If you suspect someone is having heatstroke, call 911.

The Centers for Disease Control and Prevention offers additional guidance on recognizing and responding to heat-related illnesses and what to do if they occur. 

Soak up every season at Hebrew SeniorLife

At Hebrew SeniorLife, we recognize that spending time outdoors is an important part of healthy aging. Our senior living communities are thoughtfully designed with beautiful spaces where residents can enjoy all four seasons, socialize, and relax.

We’ve also designed our communities to be comfortable all year. Our new affordable housing communities are built to Passive House standards to enhance indoor air quality and provide year-round comfort for healthier, more resilient communities.

Interested in learning about senior living? Find a service or community today to learn more.