As temperatures soar, the risks associated with heart health increase. Hot weather can worsen existing cardiovascular issues and strain the heart. When exposed to high temperatures, the body works harder to maintain a normal internal temperature.
This process demands increased blood flow to the skin, which puts extra stress on the heart. Furthermore, dehydration, a common occurrence during hot weather, can decrease blood volume, forcing the heart to work even harder to pump blood throughout the body.
To ensure optimal heart health during hot weather, it’s vital to be aware of these risks and take the necessary precautions. So, to help you out, we’ve put together some ways to keep your heart healthy in hot weather, broken down into lifestyle changes, diet adjustments, hobbies and other activities.
Lifestyle Changes
Stay Hydrated
One of the important ways to keep your heart healthy in hot weather is by staying hydrated. Drinking ample water throughout the day helps maintain blood volume, ensuring the heart doesn’t have to work overtime to pump blood. Aim to drink at least 6-8 glasses of water daily, and increase your intake if you’re physically active or spending time outdoors.
In addition to water, other hydrating beverages like herbal teas and fruit-infused drinks can help quench your thirst while providing essential nutrients for optimal heart health. Be mindful of your body’s hydration needs, especially when engaging in outdoor activities or exercise.
Avoid Peak Heat Hours
Reducing exposure to extreme heat is crucial for managing your heart during hot weather. Plan your outdoor activities during cooler times of the day, such as early morning or late evening. By avoiding peak heat hours, you can prevent your body from overworking to regulate its temperature, thus reducing the stress on your heart.
When planning your day, consider checking weather forecasts for the hottest periods and adjusting your schedule accordingly. This proactive approach can help minimize the risks associated with hot weather and ensure optimal cardiovascular health.
Wear Appropriate Clothing
Wearing appropriate clothing can significantly affect how your body handles hot weather. Choose lightweight, breathable fabrics that allow for proper ventilation and help keep your body cool. This can prevent overheating, reduce the risk of heat-related illnesses, and minimize the strain on your heart.
In addition to selecting suitable fabrics, consider wearing light-coloured clothing, which reflects sunlight and keeps you cooler. Wide-brimmed hats and sunglasses can also provide added protection from the sun’s harsh rays, reducing the need for your body to work harder to maintain its internal temperature.
Take Breaks
Regular breaks during physical activity or outdoor work are essential for people who may have their heart at risk during hot weather. These breaks provide time for your body to cool down, decreasing the pressure on your heart. Rest in shaded or air-conditioned areas to allow your body to recover from the heat effectively.
If you’re engaged in strenuous activities, such as exercise, gardening, or manual labour, be sure to pace yourself and avoid overexertion. Listen to your body and take breaks whenever you feel overheated or fatigued.
Diet Adjustments
Eat Light, Nutritious Meals
Consuming smaller, more frequent meals rich in fruits, vegetables, whole grains, and lean proteins can help maintain energy levels and keep the heart functioning optimally. Eating light, nutritious meals can also prevent feelings of sluggishness and bloating, which can further stress the heart during hot weather.
As part of a heart-healthy diet, try to incorporate a variety of colourful fruits and vegetables to ensure you’re getting a wide range of nutrients. Opt for whole grains like brown rice, quinoa, and whole wheat pasta, which provide lasting energy and support heart health. Lean proteins, such as chicken, turkey, and legumes, can help build and maintain muscle mass while keeping your heart strong.
Limit Alcohol and Caffeine Intake
Both alcohol and caffeine can contribute to dehydration, so limiting their consumption during hot weather is essential. Instead, opt for hydrating beverages like water, herbal teas, or fruit-infused drinks to quench your thirst and support heart health.
If you do choose to consume alcohol or caffeinated beverages, do so in moderation and make sure to drink plenty of water alongside them. This will help counteract their dehydrating effects and reduce the strain on your heart.
Choose Heart-Healthy Foods
Incorporate foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, which can help improve heart health and reduce inflammation. Additionally, include potassium-rich foods like bananas, avocados, and sweet potatoes to help balance electrolyte levels, which can be disrupted by dehydration. These dietary choices are crucial in keeping your heart healthy in hot weather.
Other heart-healthy foods to consider adding to your diet include dark leafy greens, nuts and seeds, berries, and low-fat dairy products. These nutrient-dense options can give your body the vitamins, minerals, and antioxidants necessary for optimal heart function.
Hobbies and Other Activities
Exercise Indoors
Choosing indoor workouts, such as yoga, swimming, or gym sessions, allows you to avoid exposure to extreme heat while maintaining physical fitness. Exercising indoors helps you stay active without putting unnecessary strain on your heart due to high temperatures.
When selecting indoor activities, consider low-impact exercises that promote cardiovascular health without placing undue stress on your heart. Examples include brisk walking, cycling, or using an elliptical machine. These activities can help improve circulation, strengthen your heart muscles, and increase overall endurance.
Practice Relaxation Techniques
Stress can adversely affect heart health, so consider incorporating relaxation techniques like deep breathing exercises, meditation, or mindfulness into your daily routine. These practices can help reduce stress levels, promoting a healthier heart and overall well-being.
By dedicating daily time to relaxation and stress reduction, you can create a more balanced lifestyle supporting heart health. Experiment with different techniques to find the ones that work best for you and make them a consistent part of your daily routine.
Monitor Your Health
Being proactive in keeping track of your heart health is essential for managing heart-related issues, especially during hot weather. Schedule regular check-ups with your healthcare provider and monitor your blood pressure at home. Early detection and intervention are crucial for maintaining a healthy heart in hot weather conditions.
It’s also essential to be aware of the warning signs of heat-related illnesses, such as heat exhaustion or heatstroke. Symptoms may include dizziness, nausea, rapid heartbeat, and confusion. If you experience any of these symptoms, seek medical attention immediately.
Do You Want Access to More Lifesaving Advice?
At WEL Medical, we’re passionate about heart health and lifesaving tips. Whether this is for lifestyle, diets or hobbies, or helping people access basic life support training like CPR or defibrillation, we’re dedicated to providing advice and products to keep you healthy and safe.
For more tips on leading a heart-healthy life, head over to our news page or get in touch for a detailed chat.
