Beating the Heat at Home: Real Strategies for Real People

This past Monday, I woke up in a panic.

I didn’t hear the hum of my air conditioner and immediately thought, “Did we lose power overnight?”

Thankfully, we hadn’t. But just a few hours later, the power did go out for 4 hours, and I was reminded that our comfort and survival may be tied to the power grid more than I would like to admit.

Generic photo of a thermometer in the sand. The temperature shows 100 degrees

It’s a hot few days here in Philadelphia, and like so many others across the country, I’m trying to stay cool in the middle of a heat wave that is just the start of several we will have this summer.

My panicked reaction wasn’t just about personal discomfort. As someone who works with older adults and people with disabilities through my occupational therapy practice, these rising temperatures set off real concern. When the temperatures spike, so do the risks for those with disabilities and those on certain medications that create heat intolerance.

I know from experience that this week, or the next, I might start receiving those dreaded calls: a client hospitalized for dehydration, someone experiencing heat exhaustion because a fan wasn’t enough, or someone who couldn’t safely reach water or adjust their thermostat.

These are not outliers. These are the predictable outcomes of aging in environments that weren’t designed with resilience in mind.

And it raises a bigger question: what do we need to do differently to help people survive and thrive through extreme weather?

Let’s start with immediate actions anyone can take:

1. Take a cool shower or bath 

– A quick and easy way to lower body temperature fast.

2. Hydrate regularly 

– Encourage frequent sips of water, even if you’re not thirsty. Keep a bottle by your chair, bed, and bathroom.

3. Create a cooling zone 

– Choose one room in the home to cool with a fan or AC and spend most of the day there. Close doors to keep the air in.

4. Use curtains or shades 

– Block out direct sunlight during peak hours. Reflective or blackout curtains can drastically reduce indoor temperatures.

5. Dress for the heat 

– Light-colored, loose-fitting clothes are better than tight or dark clothing. Avoid layers.

6. Plan movement wisely 

– Run errands or take walks early in the day or after sunset. Avoid midday activity whenever possible.

7. Store meds correctly 

– Some medications lose effectiveness in heat. Make sure yours are stored according to the label.

8. Know the warning signs 

– Fatigue, headache, confusion, and dry skin are signs of heat stress. Don’t brush them off.

And now, the longer-term fixes:

1. Community Check-ins 

– Encourage everyone to check on older neighbors, friends, and family during heat waves. Sometimes, a simple phone call can be life-saving.

2. Smart Home Assessments 

– As an OT, my job includes identifying risks inside the home that go beyond trip hazards. Can the person reach their thermostat? Do they know how to operate it? Are medications being stored at safe temperatures? We need to think holistically.

3. Advocate for Infrastructure Support 

– Local and federal programs like LIHEAP (Low Income Home Energy Assistance Program) exist, but they can be hard to access or have long wait times. We need to push for better, faster, and more inclusive support.

4. Design for Longevity 

– When possible, we must push for renovations and home modifications that go beyond short-term fixes. Good ventilation, energy-efficient windows, and accessible cooling controls should be standard in homes for aging adults.

5. Partner Across Sectors 

– This isn’t just a health issue, or a housing issue, or an energy issue. It’s all of the above. Solutions will come faster and stronger when we bring together occupational therapists, builders, public health officials, community leaders, and policy makers.

This heat wave is a reminder that we can’t wait for the next emergency to start planning. Our home. And our plans need to be equipped for the upcoming weather and the unknown.

As temperatures continue to climb, I hope we all take a moment to ask:

• Who around me might be vulnerable?

• What small actions can I take?

• And how can we work toward lasting, systemic changes so that no one’s well-being depends on whether they can afford to turn on the AC?

Stay cool. Stay connected. And don’t underestimate the power of a knock on a neighbor’s door.