What seniors need to know about handling Phoenix heat

Sahar Zuberi, MD

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Extreme heat is more than just a personal challenge, it’s a community concern. If you live alone, create a plan to check in daily with someone you trust, whether that’s a family member, friend or neighbor.”

Living in Phoenix comes with many incredible perks, the picturesque backdrop of the Sonoran Desert being one of them. But as Valley locals know, the desert offers more than stunning views — it brings with it triple-digit temperatures that can be dangerously high.

And for our senior residents, that intense, dry heat can pose serious health risks if the right precautions aren’t taken.

As a physician who’s cared for Valley seniors for more than nine years, I’ve seen how something as routine as a short walk with the dog or a quick trip to the store can turn into a medical emergency when temperatures soar.

Here are a few key tips I share with my patients to help them beat the heat and protect their health:

Keeping cool begins with hydration

It’s simple, and something we should do every day, no matter the temperature, but staying hydrated can feel like a chore, especially as we grow older and our body’s natural signals for needing water may not be as reliable as they once were.

That’s why it’s critical to remain mindful of water intake, even if you don’t feel thirsty. To help keep track, consider using a water bottle that measures your intake. For me, it creates a small sense of accomplishment and encourages regular sipping throughout the day, not just at mealtimes.For an extra boost, try drinks with electrolytes like potassium and magnesium, which help your body absorb fluids more effectively. Just be sure to watch the sugar content and limit alcohol and caffeine, as both can negatively impact hydration.

Plan activities around peak heat hours

Phoenix summers aren’t the time for strenuous activity, so save hiking Camelback Mountain for later in the year. Avoid being outside during the hottest parts of the day, typically between 10 a.m. and 6 p.m. Instead, plan errands, walks or appointments for early morning or after sunset, when temperatures are more manageable.

 Staying cool indoors is just as important. If your home doesn’t have reliable air conditioning, spend time in air-conditioned spaces like your local activity center or a nearby public library. Many community centers also open cooling stations during extreme heat to help residents stay safe and comfortable.

Prioritize skin protection

As we age, our skin becomes more sensitive, making sunburns painful and dangerous. If you need to spend time outdoors, be sure to cover up with lightweight, breathable clothing and wear a wide-brimmed hat.

Don’t underestimate your sun exposure, as even short periods can take a toll. Before heading outside, apply a broad-spectrum sunscreen with at least SPF 50, and remember to reapply every two hours. Also, don’t forget to check your skin for any new or changing moles. Anything abnormal should be evaluated right away with your PCP or dermatologist.

If you're attending an outdoor event, don’t hesitate to ask the host about access to air conditioning or shaded areas with cooling fans. Planning ahead can make all the difference in staying safe and comfortable.

Stay connected, especially if you live alone

Extreme heat is more than just a personal challenge, it’s a community concern. If you live alone, create a plan to check in daily with someone you trust, whether that’s a family member, friend or neighbor. It’s also important to know your backup plan if your air conditioning fails or there’s a power outage. Have a cool, safe place you can go.

On the flip side, if you know someone who lives alone, especially an older adult, take a moment to reach out and check in. Being parked at home during a heat wave can become lonely and impact mental health. A small gesture, like a check-in or quick visit, can make a meaningful difference.

Phoenix is an amazing place to call home, and with a few smart precautions, you can continue enjoying all the Valley has to offer safely and confidently. If you have any questions about how the heat might affect your medications or health conditions, and how heat exhaustion may present itself, don’t hesitate to contact your care team.

Editor’s note: Sahar Zuberi, MD is associate medical director at CenterWell Senior Primary Care in Phoenix. Please send your comments to AzOpinions@iniusa.org. We are committed to publishing a wide variety of reader opinions, as long as they meet our Civility Guidelines.