11/06/2026
Very high temperatures are expected again across Portugal, which for many people will simply mean a few uncomfortable days. However, for older adults and anyone living with long term health conditions, heat can place extra strain on the body. 𝗔𝘀 𝘄𝗲 𝗮𝗴𝗲, 𝗶𝘁 𝗯𝗲𝗰𝗼𝗺𝗲𝘀 𝗵𝗮𝗿𝗱𝗲𝗿 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗯𝗼𝗱𝘆 𝘁𝗼 𝗿𝗲𝗴𝘂𝗹𝗮𝘁𝗲 𝘁𝗲𝗺𝗽𝗲𝗿𝗮𝘁𝘂𝗿𝗲 𝗮𝗻𝗱 𝗲𝗮𝘀𝗶𝗲𝗿 𝘁𝗼 𝗯𝗲𝗰𝗼𝗺𝗲 𝗱𝗲𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝗱 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗻𝗼𝘁𝗶𝗰𝗶𝗻𝗴, 𝗮𝘀 𝘁𝗵𝗶𝗿𝘀𝘁 𝘀𝗶𝗴𝗻𝗮𝗹𝘀 𝗻𝗮𝘁𝘂𝗿𝗮𝗹𝗹𝘆 𝘄𝗲𝗮𝗸𝗲𝗻.
Some medicines can also increase sensitivity to heat or fluid loss. These include diuretics (water tablets), blood pressure medication, antihistamines, antidepressants, antipsychotics, and medication for Parkinson’s disease. 𝗧𝗵𝗲𝘀𝗲 𝘀𝗵𝗼𝘂𝗹𝗱 𝗻𝗼𝘁 𝗯𝗲 𝘀𝘁𝗼𝗽𝗽𝗲𝗱, 𝗯𝘂𝘁 𝗲𝘅𝘁𝗿𝗮 𝗰𝗮𝗿𝗲 𝗶𝘀 𝗻𝗲𝗲𝗱𝗲𝗱 𝗶𝗻 𝗵𝗼𝘁 𝘄𝗲𝗮𝘁𝗵𝗲𝗿, 𝘀𝗼 𝗶𝘁 𝗶𝘀 𝗮 𝗴𝗼𝗼𝗱 𝗶𝗱𝗲𝗮 𝘁𝗼 𝘀𝗽𝗲𝗮𝗸 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗱𝗼𝗰𝘁𝗼𝗿 𝗼𝗿 𝗽𝗵𝗮𝗿𝗺𝗮𝗰𝗶𝘀𝘁.
𝗪𝗮𝗿𝗺 𝗻𝗶𝗴𝗵𝘁𝘀 𝗮𝗿𝗲 𝗼𝗳𝘁𝗲𝗻 𝗼𝘃𝗲𝗿𝗹𝗼𝗼𝗸𝗲𝗱. When temperatures stay high overnight, the body does not fully cool down. This means you may start the next day already tired, even before the heat builds again. Over several days, this can lead to fatigue, dizziness, dehydration, and extra strain on the heart and kidneys.
𝗧𝗵𝗶𝗿𝘀𝘁 𝗶𝘀 𝗻𝗼𝘁 𝗮𝗹𝘄𝗮𝘆𝘀 𝗮 𝗿𝗲𝗹𝗶𝗮𝗯𝗹𝗲 𝘀𝗶𝗴𝗻. Many older adults are already mildly dehydrated before they feel thirsty.
A simple check at home is urine colour. 𝗗𝗮𝗿𝗸 𝘆𝗲𝗹𝗹𝗼𝘄 𝗼𝗿 𝗮𝗺𝗯𝗲𝗿 𝗰𝗮𝗻 𝗯𝗲 𝗮𝗻 𝗲𝗮𝗿𝗹𝘆 𝘀𝗶𝗴𝗻 𝗼𝗳 𝗱𝗲𝗵𝘆𝗱𝗿𝗮𝘁𝗶𝗼𝗻.
Early signs of heat stress can include 𝘂𝗻𝘂𝘀𝘂𝗮𝗹 𝘁𝗶𝗿𝗲𝗱𝗻𝗲𝘀𝘀, 𝗺𝗶𝗹𝗱 𝗵𝗲𝗮𝗱𝗮𝗰𝗵𝗲, 𝗱𝗶𝘇𝘇𝗶𝗻𝗲𝘀𝘀 𝘄𝗵𝗲𝗻 𝘀𝘁𝗮𝗻𝗱𝗶𝗻𝗴, 𝗶𝗿𝗿𝗶𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆, 𝗼𝗿 𝗳𝗲𝗲𝗹𝗶𝗻𝗴 𝗻𝗼𝘁 𝗾𝘂𝗶𝘁𝗲 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳. Some people may also feel slightly confused or find it harder to concentrate.
These signs matter, as they often appear before more serious symptoms develop.
𝗦𝗼, 𝘄𝗵𝗮𝘁 𝗰𝗮𝗻 𝘆𝗼𝘂 𝗱𝗼 𝘁𝗼 𝘀𝘁𝗮𝘆 𝘄𝗲𝗹𝗹?
• 𝗗𝗿𝗶𝗻𝗸 𝗿𝗲𝗴𝘂𝗹𝗮𝗿𝗹𝘆 𝘁𝗵𝗿𝗼𝘂𝗴𝗵𝗼𝘂𝘁 𝘁𝗵𝗲 𝗱𝗮𝘆, even if you don’t feel thirsty. Small, frequent amounts work better than drinking a lot at once and help prevent dehydration.
• 𝗘𝗮𝘁 𝗹𝗶𝗴𝗵𝘁 𝗺𝗲𝗮𝗹𝘀, such as fruit, vegetables, yoghurt, and soups. These support hydration and are easier for your body to handle in high temperatures.
• 𝗔𝘃𝗼𝗶𝗱 𝗮𝗹𝗰𝗼𝗵𝗼𝗹 𝗶𝗻 𝗵𝗼𝘁 𝘄𝗲𝗮𝘁𝗵𝗲𝗿 𝘄𝗵𝗲𝗿𝗲 𝗽𝗼𝘀𝘀𝗶𝗯𝗹𝗲, as it increases fluid loss. Try to limit caffeine, especially later in the day.
• 𝗪𝗲𝗮𝗿 𝗹𝗼𝗼𝘀𝗲, 𝗹𝗶𝗴𝗵𝘁-𝗰𝗼𝗹𝗼𝘂𝗿𝗲𝗱 𝗰𝗹𝗼𝘁𝗵𝗶𝗻𝗴, preferably in natural fabrics like cotton or linen, which help your body stay cooler.
• At home, 𝗸𝗲𝗲𝗽 𝘁𝗵𝗲 𝗵𝗲𝗮𝘁 𝗼𝘂𝘁 𝗯𝘆 𝗰𝗹𝗼𝘀𝗶𝗻𝗴 𝘀𝗵𝘂𝘁𝘁𝗲𝗿𝘀 𝗼𝗿 𝗰𝘂𝗿𝘁𝗮𝗶𝗻𝘀 𝗲𝗮𝗿𝗹𝘆 𝗶𝗻 𝘁𝗵𝗲 𝗱𝗮𝘆 𝗯𝗲𝗳𝗼𝗿𝗲 𝘁𝗵𝗲 𝘀𝘂𝗻 𝗵𝗲𝗮𝘁𝘀 𝘁𝗵𝗲 𝗿𝗼𝗼𝗺𝘀. During the hottest hours, keep windows closed if the outside air is warmer, and open them again in the evening or early morning when it cools down.
• If your home becomes too warm, use simple cooling methods such as fans, a 𝗱𝗮𝗺𝗽 𝗰𝗹𝗼𝘁𝗵 𝗼𝗻 𝘆𝗼𝘂𝗿 𝗻𝗲𝗰𝗸, wrists, or ankles, or a lukewarm shower. Rest in the coolest room available, and if your home has more than one floor, 𝘀𝘁𝗮𝘆 𝗼𝗻 𝘁𝗵𝗲 𝗴𝗿𝗼𝘂𝗻𝗱 𝗳𝗹𝗼𝗼𝗿 𝘄𝗵𝗲𝗿𝗲 𝗶𝘁 𝗶𝘀 𝘂𝘀𝘂𝗮𝗹𝗹𝘆 𝗰𝗼𝗼𝗹𝗲𝗿.
• If needed, 𝘀𝗽𝗲𝗻𝗱 𝘁𝗶𝗺𝗲 𝗶𝗻 𝗰𝗼𝗼𝗹𝗲𝗿 𝗽𝘂𝗯𝗹𝗶𝗰 𝗽𝗹𝗮𝗰𝗲𝘀 𝘄𝗶𝘁𝗵 𝗮𝗶𝗿 𝗰𝗼𝗻𝗱𝗶𝘁𝗶𝗼𝗻𝗶𝗻𝗴, such as shopping centres, libraries, or museums, or make use of sea breezes if you are near the coast.
𝗠𝗼𝘀𝘁 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁𝗹𝘆, 𝗽𝗮𝘆 𝗮𝘁𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆. 𝗜𝗳 𝘆𝗼𝘂 𝗳𝗲𝗲𝗹 𝘂𝗻𝘄𝗲𝗹𝗹, 𝘀𝘁𝗼𝗽 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂’𝗿𝗲 𝗱𝗼𝗶𝗻𝗴, 𝗿𝗲𝘀𝘁 𝗶𝗻 𝗮 𝗰𝗼𝗼𝗹 𝗽𝗹𝗮𝗰𝗲, 𝗱𝗿𝗶𝗻𝗸 𝘄𝗮𝘁𝗲𝗿, 𝗮𝗻𝗱 𝗮𝗹𝗹𝗼𝘄 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝘁𝗶𝗺𝗲 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿. 𝗜𝗳 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀 𝗱𝗼𝗻’𝘁 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝗼𝗿 𝗴𝗲𝘁 𝘄𝗼𝗿𝘀𝗲, 𝘀𝗲𝗲𝗸 𝗺𝗲𝗱𝗶𝗰𝗮𝗹 𝗮𝗱𝘃𝗶𝗰𝗲.
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📚 Read more:
CDC – Heat and older adults
https://www.cdc.gov/heat-health/risk-factors/heat-and-older-adults-aged-65.html