It is July in Vermont and the thermometers are on the rise. For many seniors during these hot summer months the thought of cooking a hot meal is the last thing they want to do. Extremely hot weather can be dangerous if people do not take the right precautions to take care of themselves. Many people complain about having headaches, being tired, nauseous and not feeling like eating. According to Chris Moldovan, a registered dietician and Director of Essex Meals on Wheels, many of the symptoms people experience in the heat are a direct result of dehydration. Not drinking the recommended amount of water can cause serious problems, particularly for seniors who may not feel thirsty and who may be concerned that due to medications that drinking will require them to make numerous trips to the bathroom. However, nearly half of all seniors who visit the emergency room are dehydrated.

In the hot summer months it is imperative that everyone, but in particular seniors and young children, make sure that they stay hydrated, take it easy in the heat, and maintain proper nutrition. Just because it is hot does not mean that our bodies do not need the same nutritious diet high in fruits & vegetables with an adequate supply of protein. The trick according to Moldovan is to enjoy the delicious fruits and vegetables that are in season and staying hydrated not just with water but with soups, ice tea and lemonade among other things to keep the body functioning correctly.

Most seniors do not drink until they are thirsty. Unfortunately as we age the sensation that we are thirsty begins to fade so by the time you might feel thirsty you are already becoming dehydrated. According to Moldovan, “sometimes you need to drink before you're thirsty to stay hydrated and sometime you have to force yourself to drink.” Staying hydrated according to Moldavian will make you “feel better and be better able to tolerate the heat.” The rule of thumb is that you should drink 8 (8-ounce) glasses of water a day. Many seniors are on medications for blood pressure and heart disease that act as diuretics, robbing the body of needed fluids.

Besides staying hydrated seniors need to resist the urge to skip meals. Though you may not feel hungry your body needs food to function. According to Moldovan this time of year is perfect for sampling some of the fresh fruits and vegetables available at many local farm stands and farmers markets. A plate of fresh raw vegetables or a fruit salad is not only delicious but is easy to prepare and does a body good. Some tips include toast with peanut butter, yogurt, salads and of course do not forget your protein such as chicken and tuna.

According to Moldovan, seniors need to realize that “they have to eat, have to keep up their strength and need to get protein.” Most of us turn to grilling on hot summer days to avoid heating up the house. Just because you are grilling does not mean that you have to not eat healthy. Skinless chicken is a great source of protein or cook the chicken with the skin on and season it and remove the skin before eating it. Other healthy grilling options include salmon (rich with omega 3) and vegetables like corn on the cob, peppers, and zucchini.

But just remember as you are trying all of these new recipes beware of portion size. Remember you should only be eating protein the size of 2 decks of cards in one day. If you head out for some fries remember that a serving size is 10-12 french fries.

This summer eat healthy, enjoy the fresh vegetables and the strawberries, blueberries, raspberries, and blackberries, and do not forget to keep your water bottle at your side. Skipping meals and not staying hydrated will not only make you feel bad it can be extremely dangerous. Enjoy the summer, warm weather in Vermont is truly something to be savored.

“The Top Chef of Addison County Competition, an Iron Chef Experience”
Chef Carrie Mooney of the Swift House Inn takes on John Satko, CEC of the Basin Harbor Club
July 25, 2007 - 6:00pm-8:30pm
Basin Harbor Club, Vergennes
$20 per person
865-0360 for tickets

To Benefit Meals on Wheels in the Champlain Valley

Sarah Lemnah writes on senior issues for the Champlain Valley Agency on Aging. This article originally appeared in the Burlington Free Press.