Guest Columnist
A summer day is the perfect motivation to go outside and get moving, but summer heat and exercise can be a risky combination. While we think of summer as a time for swimming, running, cycling and going to the beach, your heart must work harder than usual in the summer sun. With this summer shaping up to be one of the hottest ever, it’s important to protect yourself from increased risk of dehydration, heat exhaustion and heat stroke. With a few simple precautions, feel free to participate in favorite outdoor activities while keeping your heart healthy.
The effects of heat on the heart
Summer heat can be a problem when exercising outside because the high temperatures and humidity make it harder for your heart to pump blood throughout the body and keep it cool. As the heart pumps harder and strains to maintain body temperature, the body simultaneously produces sweat to help in the cooling process. We may think a good sweat is a sign of a healthy workout, but the production of excessive sweat can lead to extreme dehydration, depleting salt levels dramatically.
This dehydration and added stress on the heart can lead to serious heat-related illnesses, like heat exhaustion and heat stroke. Symptoms of these issues include dizziness, nausea, cramps and rapid heartbeat — and in some cases, they can be deadly.
Heart disease and medications can make you more heat sensitive
People with heart disease, cholesterol in the arteries or high blood pressure are especially at risk. In fact, some heart medications make it harder for your body to cool down. For example, beta-blockers slow the heartbeat and cause other physiologic effects that make it more difficult to regulate heat exchange throughout the body. Those on diuretics are more susceptible to dehydration. Other medications to watch out for are ace inhibitors and calcium channel blockers that can cause arteries to dilate, leading to a potentially dangerous drop in blood pressure during periods of heat and dehydration.
Of course, you should always take your medicine, but it’s important to know exactly how it affects your ability to handle the summer weather — that way, you can take further precautionary measures. If you have any questions, consult your physician.
Tips for exercising in summer heat
Enjoy outdoor activities this summer and exercise safely by following just a few steps. The most important thing is to keep your body cool and hydrated by drinking plenty of water before, during and after being active outside. Try to avoid excessive alcohol and caffeine intake within a few hours of exercise, as they can accelerate dehydration.
Another important step is to stay inside during peak heat times, which are generally from noon to 3 p.m. While outdoor activities are generally safer during the morning or evening, always check the heat index first to make sure it’s safe to exercise outside. Then, choose shaded trails or pathways to avoid the sun.
Finally, when outside, be sure to dress appropriately. Wear a hat and lightweight clothing to protect your skin and help with the evaporation of sweat. Also, apply sunscreen with at least SPF 15 and reapply it every two hours.
Keep your heart healthy and prevent heat-related illness
If you feel or notice someone experiencing the symptoms of a heat-related illness or a heart issue, act immediately. For heat exhaustion, move to a cool place, drink water and monitor the condition. For heat stroke and heart issues, call 911, as they could be life-threatening conditions.
With the right preparations, you can keep your heart healthy while enjoying a great summer filled with plenty of exercise and outdoor activities.
Dr. Anthony Magnano is a Ponte Vedra resident and cardiologist at Ascension St. Vincent’s Riverside. For more information on Dr. Magnano and his specialty treating atrial fibrillation, visit Jaxhealth.com/services/afib.
