Published on July 08, 2025

Staying Healthy & Vibrant this Summer

A quick guide to summer wellness for older adults

During the summer, it is easy to become vulnerable to sunburns and dehydration. The good news is that there are easy steps you can take to enjoy your favorite outdoor activities and keep fitness goals intact—without feeling sluggish, sleep-deprived or putting your skin at risk.

“Take advantage of the nice weather and go for daily morning walks. Swimming, or aqua therapy, is a great sport to practice too, as it is not so hard on the joints,” advises Layrisse Landaeta, MD, a geriatric internist with Torrance Memorial Physician Network.

Dr. Landaeta says the main issue she treats for seniors is hydration. “As people get older, it’s easier to get dehydrated because we lose some of our sense of thirst. The symptoms of dehydration (including headache, foggy brain, dizziness) can also be more subtle. Believe it or not, dehydration causes balance issues that can lead to falling.”

To ensure proper balance, focus and energy levels, it’s critical to get a good night’s rest. Proper nutrition, stress-reducing exercise and community fun help a lot. The timing of it all matters.

Here are some tips to help you get better sleep and incorporate hydrating foods into your diet:

  • Limit coffee and alcohol consumption. They are dehydrating. Dr. Landaeta advises her patients “to stop drinking alcohol and coffee by 3pm as it increases the frequency of urination and disrupts sleep.”
  • Avoid taking any sleep aid medications, especially over-the-counter aids containing Benadryl or diphenhydramine, urges Dr. Landaeta, “as they increase the risk of falling and cognitive decline due to anticholinergic properties. The fact that pills are over-the-counter does not mean they are safe.”
  • Take a shower before dinner to cool off.
  • Turn off devices and dim lights earlier in the evening—by 7 or 8pm. This will increase melatonin levels to foster natural sleepiness. (Melatonin is a hormone naturally produced by the pineal gland in the brain. It plays a crucial role in regulating the body’s sleep-wake cycle, also known as the circadian rhythm.)
  • Do not turn on your oven—especially if you do not have air-conditioning. Instead prioritize eating lighter meals that can be a compilation of appetizers, like salads, cool soups and light sandwiches accompanied by fruit. Did you know that cucumbers and tomatoes are a good source of hydration? So are fruits such as watermelon, oranges, and cantaloupe.
  • Eat alfresco for dinner. Dining outside at sunset, after a shower, can feel refreshing. If that isn’t possible, open windows, turn on a fan and eat in light clothing.
  • Try to do household chores, which are a type of exercise, earlier in the day. This may include gardening as well as tidying up the house. Why? Because when we get our heart rates up, we can get “a second wind of energy” where we don’t feel sleepy. Think of your summer evenings as relaxing, slow and self-indulgent.
  • To better relax (and get a good night’s sleep), consider turning off the TV news and listening to your favorite music, reading a good book or watching a classic/funny movie instead.
  • During the afternoon, draw the shades, turn off lights, turn on fans and consider sipping on spa water. This can be water with orange, lemon or cucumber slices. Make a pitcher for the day. It’s great for your skin, tastes good and is hydrating.
  • If you missed your morning walk, instead of walking under a midday sun, stroll with a friend in an air-conditioned mall or go to a shady botanical garden trail, followed by drinking a refreshing lemonade.
  • Make an exercise/artistic date with a friend, like an outing to an air-conditioned museum. Alternatively, attend an evening outdoor concert. (Palos Verdes summer concert series or The Hollywood Bowl with Torrance bus service are good choices.)
  • If you are a member of a gym or country club, consider staying away from hot afternoon tennis or golf sessions and try a SilverSneakers or aqua class instead. Talk with your physician or meet with a fitness advisor first if you are recovering from an injury, are diabetic or have hypertension.
  • Consider joining a discounted exercise class for seniors with Torrance Memorial’s HealthLinks. Chair yoga, Yoga for Balance and tai chi are a few good choices.
  • Whenever you’re outside this summer, wear sunscreen, a wide hat and loose clothing.

Think of summer as a luxurious time. The days are warm, so when you’re outside, move at a slower pace, eat light, refreshing meals and sip something cool all day.

Enjoy outdoor time with friends and family in the morning or evenings when temperatures are lower and the sun’s UV index is less severe.

This doesn’t mean you can’t stay fit; just consider expert tips to garden in the morning or evening and work out in an air-conditioned gym, take an aqua class or walk in the mornings or at a mall. Talk with your primary care physician before starting a new exercise regime, especially during the summer months.

Lorena Layrisse Landaeta, MD, practices at Torrance Memorial Physician Network Palos Verdes, 602 Deep Valley Dr., Suite 300, Rolling Hills Estates. She can be reached at 310-517-4692.