Cool Down with Water to Beat the Heat

Extreme heat can be life-threatening, especially for older adults. When air conditioning is not available, millions are at risk. Can a simple trick help?

Forearm immersion is a technique where you submerge your hands and forearms in water to cool down. It's a low-cost method to reduce heart rate and body temperature. Older adults are more vulnerable to heat due to less efficient sweating and blood flow. This technique has been shown to be effective in young adults, but a new study explores its benefits for older adults. By submerging hands and forearms in room-temperature water, older adults can limit their rising core temperature and reduce strain on the cardiovascular system.

• Submerging forearms in water helps older adults in extreme heat.
• Older adults are more vulnerable to heat due to poor sweating.
• Hand and forearm immersion can reduce heart rate.
• Core temperature increase can lead to heat exhaustion and stroke.
• Researchers tested 12 healthy adults over 65 years old.

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• Submerging hands and forearms in room-temperature water can help older adults cool down during extreme heat, reducing heart rate and strain on the cardiovascular system.
• This method is particularly effective for older adults, who are more vulnerable to heat-related illnesses due to decreased sweating efficiency and blood flow to the skin.
• According to the study, 12 healthy adults over 65 years old were exposed to two hours of heat stress, and hand and forearm immersion was found to limit the rate of increase in core temperature.
• By taking proactive measures such as hand and forearm immersion, older adults can reduce their risk of heat exhaustion and heat stroke, which can be fatal.
• As many as 93% of heat-related illnesses occur in people over 65, highlighting the need for effective cooling methods like hand and forearm immersion.
• Older adults can take practical steps to stay cool during extreme heat by submerging their hands and forearms in water, staying hydrated, and seeking shade or air-conditioned spaces.

• See a doctor if you experience symptoms of heat exhaustion, such as dizziness, nausea, or headaches, during extreme heat.
• Seek immediate help when you notice signs of heat stroke, including confusion, seizures, or loss of consciousness.
• Consult a doctor if you have pre-existing medical conditions that may increase your risk of heat-related illnesses, such as heart disease or diabetes.

• Submerge hands in 68°F water.
• Helps older adults during heat.
• Reduces heart rate by cooling.
• 12 adults over 65 tested.
• 93°F heat stress used.

• CDC
• NHS
• WHO