5 Ways to Protect Your Heart Health When Heat and Humidity Rise

With extreme heat waves across New York state this summer, some of which are deadly, you want to be diligent. Heat and humidity increase health risks for people with chronic conditions, including heart disease. In fact, heat and humidity impact your heart health more than you might realize. 

When it’s hot and humid outside, your heart must work extra hard. High temperatures draw blood to your skin as your body attempts to radiate heat. In turn, your heart circulates twice as much blood per minute than it does in average temperatures. 

At his private practice on the Upper East Side of Manhattan in New York City, board-certified internist and cardiologist Jeffrey H. Graf, MD, offers guidance on how to maintain your heart health. He can help you avoid complications like heart attacks, arrhythmias, heat stroke, and heart failure, all of which become more common as heat and humidity rise. 

If you’re planning to spend time outdoors this summer, follow these tips to protect yourself from heat-related heart complications and hospitalization. 

1. Drink plenty of water 

Always keep water on hand when you’re out in the summer heat. The more you sweat, the more water your body loses — and the more likely you are to become dehydrated.

Most people should aim to drink around eight ounces of water every 20 minutes when it’s hot outside. Don’t wait until you feel thirsty to drink – set a timer if you must. Drinking plenty of water helps you stay hydrated, cools you down, and reduces your risk for heat-related health complications. 

If you have a pre-existing heart condition or take diuretics, talk to Dr. Graf for specific advice on how much water you need to drink in the heat to avoid fluid buildup. 

2. Limit alcohol consumption

For many people, a cold cocktail is the perfect summertime treat. As enticing as drinks on the patio might sound, be careful while drinking alcohol in the heat. Unlike water, alcohol dehydrates you and increases your risk for heat-related illness, including heart complications. 

The more alcohol you drink, the less your body can regulate its temperature. Excessive drinking also increases your risk for cramps, heat stroke, and heart failure. Know your limits, and stick to them. 

3. Use sun protection

A sunburn impacts your body temperature regulation and makes it harder to stay cool. Plus, having a sunburn increases your risk of dehydration and the heart complications that follow such as arrhythmia and palpitations. 

To protect your skin and therefore your health, be sure to apply broad-spectrum sunscreen hourly throughout the day when you’re outdoors. You might also modify your wardrobe to increase sun protection: A wide-brimmed hat, wrap-around sunglasses, and UV-protective clothing can shield you from the sun’s harmful rays. 

In addition to helping protect your heart health and making it easier to stay hydrated, using sun protection helps prevent skin cancer. 

4. Stay inside during heat advisories

Cities issue heat advisories for a reason. To protect yourself and your health, stay indoors when a heat advisory is active. Doing so can protect you from excessive heat. 

If you must venture outside during excessively high heat, try to go early in the morning or later in the evening when the sun isn’t so high. If you’re out in the sun, stay in the shade as much as possible.

If you don’t have functioning air conditioning in your home during a heat advisory, check online for local cooling center locations. 

5. Take cooling breaks

While engaging in any outdoor activity in the heat, especially exercise, it’s important to take intermittent breaks from heat and direct sunlight. Go inside for a bit, or find a patch of shade. These breaks are an excellent opportunity to keep up with water consumption, too. 

By following these tips, you can reduce your risk for heart complications especially while taking certain heart medications like beta blockers and diuretics. To get more personalized advice for protecting your heart health in the heat, call Jeffrey H. Graf, MD, to request an appointment today.