Tips from the American Heart Association
With a heat wave expected this week, be sure to protect your heart in the heat. With temperatures forecasted in the 90s, it’s important to know that extreme heat can be hard on the heart.
As the temperature rises, so can your risk for suffering health issues like heat exhaustion and heat stroke. Doctors recommend using good judgment when it comes to activities outside in the heat and that you stay hydrated.
During hot weather, it’s important that you take the right precautions:
- Watch the clock: It’s best to avoid the outdoors in the early afternoon (about noon to 3 p.m.) because the sun is usually at its strongest, putting you at higher risk for heat-related illnesses.
- Get off on the right foot: You probably sweat the most in your shoes, so choose well-ventilated shoes and look for socks that repel perspiration. Foot powders and antiperspirants can also help with sweat.
- Dress for the heat: Wear lightweight, light-colored clothing in breathable fabrics such as cotton, or a newer fabric that repels sweat. Add a hat and/or sunglasses. Before you get started, apply a water-resistant sunscreen with at least SPF 15, and reapply it every two hours.
- Drink up: Stay hydrated by drinking a few cups of water before, during and after your exercise. Avoid caffeinated or alcoholic beverages.
- Take regular breaks: Find some shade or a cool place, stop for a few minutes, hydrate and start again
- Follow the doctor’s orders: If you are a heart patient, over the age of 50, overweight or just starting an exercise program, be sure to check with your doctor for your best exercise routine.
If you do want to be active during hot weather, doctors say it is alright if the activity is something you are used to, but it is not the time to push yourself.
It’s important to know the signs and symptoms when you may be experiencing too much heat.
Symptoms of heat exhaustion:
- headaches
- heavy sweating
- cold, moist skin, chills
- dizziness or fainting (syncope)
- a weak and rapid pulse
- muscle cramps
- fast, shallow breathing
- nausea, vomiting or both
If you experience these symptoms, move to a cooler place, stop exercising and cool down immediately by dousing yourself with cold water and rehydrating. You may need to seek medical attention.
Symptoms of heat stroke:
- warm, dry skin with no sweating
- strong and rapid pulse
- confusion and/or unconsciousness
- high fever
- throbbing headaches
- nausea, vomiting or both
If you experience these symptoms, seek medical attention right away.
For more information, tips and advice on how to take care of your heart, visit heart.org.