It’s summertime, and many of us are spending time outside. However, while enjoying the sun, don’t forget that the excessive heat and humidity may pose additional pressure on your heart. This article will offer a few helpful tips to protect your heart health during the summer heat.
Your body cools down extra heat by sweating and radiating warmth through a heartbeat. When it’s hot, your heart circulates two to four times more blood per minute than at a cooler temperature. This way, a high temperature forces your heart to pump more blood and beat faster.
High temperatures can be hazardous for people with a history of heart diseases. Family history, high cholesterol and diabetes may act as additional risk factors for a heart attack, as it may be difficult for your heart and arteries to carry the blood flow normally.
Stay Extra Hydrated: Drinking plenty of water is always recommended by doctors, but it is especially important during the heat, as the body loses more fluid through sweating and breathing. Consuming enough water is vital to maintain the proper blood volume and avoid thrombosis and heart attack risks.
Avoid caffeine and alcohol: Coffee and alcohol take away water from your body, bringing more risks of dehydration. They also may increase your heart rate and stress your heart muscle, especially in hot temperatures.
Monitor your exercise hour and intensity: If you feel like exercising in the summer is more challenging for you, take it easy. Listen to your body and lower the time and intensity of your workout session. If you feel lightheaded or have chest pain, stop exercising immediately and seek medical help. Switching from cardio to more strength-based exercise routines may also help reduce the pressure on your heart.
Avoid peak hours: It’s best to avoid being outside during the peak hours, from 11 am to 4 pm. If you want to exercise outdoors, you may go in the early morning or evening hours when the sun intensity is less.
Consult with your physician: If you are taking any heart medications, check with your physician before adjusting your workout routine or exercising in strenuous conditions.
Take your supplements: In the summer, we are more prone to lose fluids and minerals in the body through sweating. Magnesium and potassium are two key minerals for your heart health to keep track of in the summer. Magnesium is responsible for supporting your heart health, proper functioning of your nervous system, and temperature regulation in your body. Potassium is also essential for your heart health as it helps your heart pump blood through the vessels. It also acts as an electrolyte and influences the amount of water in your body. In the summer, checking your magnesium and potassium levels through a blood test and adjusting your supplements accordingly to support your heart health is best.
Finally, don’t neglect any alarming symptoms you may experience, such as fever, dizziness, numbness and excessive heart rate, seek immediate medical help and check your heart health with a physician.
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