Key Takeaways:
- Stay Hydrated: Drink at least eight 8-ounce glasses of water daily to prevent dehydration, which strains the heart.
- Avoid Peak Heat: Plan outdoor activities for early morning or late evening to reduce the risk of heat-related heart stress.
- Dress Appropriately: Wear lightweight, loose-fitting, light-colored clothing to stay cool and reduce heart strain.
- Monitor Medications and Use Technology: Know how your medications affect heat response and use health apps like Hello Heart for heart health insights.
As the summer sun blazes, we eagerly embrace outdoor activities like beach days and barbecues. However, it's crucial to remember that the summer heat can pose unique challenges to heart health. As a cardiologist and the SVP of Medical Affairs at Hello Heart, I want to share some essential tips to help you stay heart-smart and heart-healthy during the hottest months of the year.
- Stay Hydrated: One of the most critical aspects of maintaining heart health in the summer is staying properly hydrated. Dehydration can cause your heart to work harder to pump blood, and can be especially dangerous for those with heart conditions.
Tip: Carry a water bottle with you and drink water regularly, even if you don't feel thirsty. Aim for at least eight 8-ounce glasses of water a day, and more if you're active or spending extended periods in the sun.
- Avoid the Peak Heat: The midday sun can be particularly harsh and increase the risk of heat-related illnesses, including heat exhaustion and heat stroke, both of which can strain your heart.
Tip: Plan outdoor activities for the early morning or late evening when temperatures are cooler. If you must be outside during peak heat, take frequent breaks in the shade and avoid strenuous activities.
- Dress for the Weather: Wearing appropriate clothing can help your body stay cool and reduce the strain on your heart.
Tip: Opt for lightweight, loose-fitting, and light-colored clothing. Fabrics like cotton and moisture-wicking materials can help keep you cool. Don’t forget a wide-brimmed hat and sunglasses to protect against the sun.
- Eat Light and Healthy: Heavy meals can increase your body's temperature and can make you feel sluggish, particularly in the heat. Instead reach for foods with high water content, like berries, watermelon, cucumbers, or tomatoes.
Tip: Focus on light, balanced meals rich in fruits, vegetables, lean proteins, and whole grains. Summer is a great time to enjoy refreshing salads, cold soups, and fresh fruit.
- Monitor Your Medications: Some medications, such as beta-blockers or diuretics, can exaggerate your body’s response to heat.
Tip: Talk to your doctor about any medications you are taking. Make sure you understand how they might affect you in the heat and ask for advice on managing any potential side effects.
- Keep an Eye on the Weather: Stay informed about the weather conditions and plan accordingly. High humidity combined with high temperatures can be particularly dangerous for your heart.
Tip: Use weather apps or listen to local forecasts to stay updated on heat advisories and take necessary precautions. On extremely hot days, consider staying indoors in an air-conditioned environment.
- Know the Signs of Heat-Related Illness: It's essential to recognize the symptoms of heat-related illnesses so you can act quickly.
Tip: Symptoms of heat exhaustion include heavy sweating, weakness, dizziness, nausea, and a rapid heartbeat. Heat stroke symptoms include a high body temperature, headache, confusion, and passing out. If you or someone else experiences these symptoms, seek medical attention immediately.
- Use Technology to Your Advantage: Modern technology can be a valuable ally in managing heart health during the summer.
Tip: Utilize health apps and wearable devices to monitor your heart rate, hydration levels, and overall activity. Hello Heart’s app can provide personalized insights to help you keep your heart healthy.
Summer is a wonderful time to enjoy the great outdoors, but it’s essential to prioritize your heart health during the warmer months. By staying hydrated, avoiding peak heat, dressing appropriately, eating light, monitoring your medications, keeping an eye on the weather, knowing the signs of heat-related illnesses, and using technology, you can ensure a heart-smart and heart-healthy summer. Stay cool, stay safe, and take care of your heart!
1. Gazit T, Gutman M, Beatty AL. Assessment of Hypertension Control Among Adults Participating in a Mobile Technology Blood Pressure Self-management Program. JAMA Netw Open. 2021;4(10):e2127008, https://doi.org/10.1001/jamanetworkopen.2021.27008. Accessed October 19, 2022. (Some study authors are employed by Hello Heart. Because of the observational nature of the study, causal conclusions cannot be made. See additional important study limitations in the publication. This study showed that 108 participants with baseline blood pressure over 140/90 who had been enrolled in the program for 3 years and had application activity during weeks 148-163 were able to reduce their blood pressure by 21 mmHg using the Hello Heart program.) (2) Livongo Health, Inc. Form S-1 Registration Statement. https:/www.sec.gov/Archives/edgar/data/1639225/000119312519185159/d731249ds1.htm. Published June 28, 2019. Accessed October 19, 2022. (In a pilot study that lasted six weeks, individuals starting with a blood pressure of greater than 140/90 mmHg, on average, had a 10 mmHG reduction.) NOTE: This comparison is not based on a head-to-head study, and the difference in results may be due in part to different study protocols.
2. Validation Institute. 2021 Validation Report (Valid Through October 2022). https://validationinstitute.com/wp-content/uploads/2021/10/Hello_Heart-Savings-2021- Final.pdf. Published October 2021. Accessed October 19, 2022. (This analysis was commissioned by Hello Heart, which provided a summary report of self-fundedemployer client medical claims data for 203 Hello Heart users and 200 non-users from 2017-2020. Findings have not been subjected to peer review.)
