Heart Health: Protect Yourself on Hot Days

There’s nothing like spending time outdoors in the Lowcountry doing activities you love on a nice day. But when temperatures go up, so does the risk for heat-related illness. Not only does the heat make it more likely to develop conditions such as heat exhaustion and heat stroke, but it also poses dangers to people with heart disease. By being aware of risk factors and taking precautions, you can protect your heart health while still making the most of those sunny days.

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How Does Heat Affect Your Heart?

When outdoor temperatures soar, your heart has to beat faster and work harder to perform its duties. This extra stress can increase the risk for heart attacks, heart arrhythmias (irregular heartbeats) and heart failure.

“Although hot weather can have negative effects on anyone, the danger is greater for people who have existing heart conditions,” says Dr. Stephen Larson, a board-certified emergency medicine physician and medical director of the Beaufort Memorial Pratt Emergency Center. “The higher the temperature and humidity, the greater the risk becomes.”

When you get hot, your body sheds excess heat in two big ways, and your heart plays a major role in each:

• Evaporation: Sweating helps cool the body down by absorbing heat from your skin as the sweat evaporates. But if the air is hot and humid, sweat stays on your skin instead of evaporating, causing your body temperature to keep rising.
• Radiation: When the air is cooler than your body temperature, you radiate excess heat into the air. This requires your heart to reroute blood flow to the skin.

When the temperature of the air is higher than your body temperature, your heart must work harder to help you cool down. This is especially true in high humidity. When the weather is hot and steamy, your heart might need to circulate up to four times as much blood every minute than it does on a cool day.

Read More: The Links Between High Blood Pressure and Heart Disease

Stay Heart Healthy on Hot Days

During heat waves, it’s important to take steps to keep cool and prevent your heart from getting overworked.

“An easy way to help protect yourself is to keep an eye on weather forecasts and watch for heat advisories,” Larson says. “On those days, stay inside in an air-conditioned building and avoid any outdoor activities. If you must go outside, take precautions and remember early morning and evening hours are usually the coolest.”

When you can’t avoid being outside on those scorching days, follow these tips:

• Drink lots of water. Staying hydrated is essential to helping your body stay cool. Dehydration prevents your body from cooling down effectively, putting you at higher risk for heat-related heart problems. Remember by the time you’re thirsty, you’re already getting dehydrated, so don’t wait for thirst to kick in before reaching for your water bottle.
• Avoid drinks with added sugars. Although sodas and juices may seem refreshing, they can actually increase urine output, making you less hydrated. They can also hinder the passage of water into the bloodstream.
• Skip the alcohol. Not only can alcohol cause dehydration, but some studies suggest that it also raises the risk for heat stroke.
• Protect your skin from the sun. When you get sunburned, your body is unable to cool down as effectively, making dehydration more likely. Wear sunscreen of SPF 30 or higher, and make sure the bottle says “broad spectrum” or “UVA/UVB” protection. Apply 30 minutes before going outside and reapply every hour. It’s also a good idea to wear a wide-brimmed hat, wraparound sunglasses and loose, lightweight clothing in light colors.
• Stay in the shade. Take frequent breaks in the shade, where the temperature is cooler and you’re protected from the sun.

If you are being treated for heart disease, keep in mind that certain medications can cause extra issues for your heart in the heat. For example, beta blockers slow your heartbeat, making it harder for the heart to circulate blood fast enough to cool you down effectively. If you’re taking diuretics, commonly known as water pills, you urinate more frequently, which can increase the risk of dehydration.

“Talk to your doctor if you have any concerns about the medications you’re taking and how they might affect you in hot weather,” Larson says. “Likewise, if you have heart failure, ask how much fluid you can drink daily, as too much can lead to swelling.”

If you experience severe symptoms of a heat-related illness, get care immediately at the Beaufort Memorial Pratt Emergency Center.