6 Ways to Protect Your Heart When Temps Heat Up
Hot weather doesn’t just make you sweat, it makes your heart work harder, too. Whether you're managing a heart condition or simply looking to protect your cardiovascular health, it’s important to be mindful of how high temperatures affect your body.
“When it’s hot outside, your heart has to pump harder to help cool you down,” explains PIH Health Cardiologist Jessica Weiss DO. “This added strain can be risky for those with high blood pressure, heart failure, or other cardiovascular conditions, but it’s something everyone should be aware of.”
Here are six ways to care for your heart while staying safe in the heat:
- Stay as cool as possible. High temperatures, especially when paired with humidity, make your heart work harder to regulate your body’s temperature. Stay indoors with air conditioning during the hottest parts of the day whenever possible. If your home isn’t air-conditioned, head to a cooler public place like a library, shopping mall, or community center. To cool down quickly, try taking a cold shower or using cool compresses on your skin.
- Reschedule Outdoor Exercise. Staying active is good for your heart, but it’s best to modify outdoor activities when it’s very hot. Plan exercise, yard work and other outdoor activities for the early morning or evening. Hold off on activities all together if it’s especially hot. Switching up your routine may not be convenient, but it can protect you from getting sick from the heat.
- Stay Hydrated. Dehydration makes it harder for your heart to circulate blood effectively. Drink water regularly throughout the day, even if you’re not feeling thirsty. If you have heart failure or are on a fluid restriction, ask your doctor how much water is right for you.
- Make Heart-Healthy Food and Drink Choices. In hot weather, choose lighter meals that are easier to digest. Heavy or salty foods can make your body work harder and may cause fluid retention, increasing strain on your heart. Try to limit caffeine and alcohol, as both can contribute to dehydration. Fresh fruits and vegetables are a great choice—they’re hydrating, nutrient-rich, and easy on your system.
- Talk to your doctor about your medications. “Heart medications like beta blockers, diuretics and some blood pressure pills can affect how your body handles the heat,” says Dr. Weiss. They may make it harder to stay cool or make you more likely to lose fluids. Ask your doctor if there are extra precautions you should take in the heat due to your medications.
- Pay attention to your body. Watch for symptoms like dizziness, weakness, fatigue, a rapid heartbeat, or shortness of breath. These may signal that your heart is under stress. If you notice any of these signs, stop your activity and move to a cooler place. If symptoms don’t improve, seek medical attention right away.
Hot weather doesn’t have to put a stop to your summer plans. Take steps to protect yourself in the heat, and always listen to your body so you know when it’s time to slow down and cool off. To find a cardiologist, visit PIHHealth.org/Doctors.
Jessica Lynne Weiss DO
Learn more about Dr. Jessica Lynne Weiss, a Cardiologist at PIH Health.
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