By Kevin Kheder, M.D.
Surfing. Biking. Even just relaxing in the shade. Summer activities are great for the heart – but some summer habits are better than others at boosting heart health. At Hoag, we’re dedicated to helping our patients stay heart healthy by providing a few tips to make the most out of summer’s long days and warm nights.
How Does Hot Weather Affect Heart Health?
While warm weather makes it easier to stay active, rising temperatures also elevate the risk of heat exhaustion and dehydration. These conditions can cause your blood to thicken, increase your heart rate and strain your cardiovascular system. Luckily there are a few healthy habits you can start now to help take the heat off your heart this summer.
What Habits Can I implement in the Summer to Boost My Heart Health?
Knowing that warmer weather affects your heart health, the best thing you can do is not take “fun in the sun” too literally. Stay active but aim to exercise in the morning or evening hours – and keep your water bottle handy.
Stay Hydrated
One of the most effective habits to support heart health in the summer is to increase your water intake. Water helps maintain a healthy blood volume and blood pressure, taking the strain off your heart. Aim for at least 8–10 cups of water per day, especially if you’re active or spending time outside.
Lighten Up Summer Meals
Heavy, greasy meals in the heat can cause bloating and fatigue. The best summer foods for heart health are grilled vegetables, seasonal fruits, whole grains and lean proteins. These summer-friendly options support overall health and prevent discomfort year-round.
Stay Active to Boost Heart Health
Whether you choose to swim, practice martial arts or climb mountains, the best summer activities to choose to boost heart health are the ones that you’ll stick too. According to the American Heart Association, at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity, per week will help you stay heart healthy.
Avoid the Heat
The sun is at its strongest at noon, so summer workouts are best scheduled in the early morning or evening– especially if you’re managing high blood pressure. Also, incorporating a light walk after dinner can support digestion, help regulate blood sugar, reduce stress and maintain a healthy weight – all of which are important for heart health.
Remember: Sleep & Stress Don’t Disappear in Summer
Many people overlook how sleep and stress affect the heart. Summer travel and schedule shifts can disrupt sleep routines, leading to increased blood pressure and cortisol levels. Try to get 7-9 hours of quality sleep and practice stress reduction techniques such as meditation, yoga or spending time outdoors.
What Heart Health Warning Signs Should I Look Out for in the Summer?
If you notice chest discomfort, dizziness, shortness of breath or swelling in your legs or ankles when the thermostat rises, don’t ignore these warning signs of cardiovascular stress. Swelling, also known as edema, may come and go as the temperature changes, but persistent swelling may be a sign of a heart problem.
When Should I See a Doctor About Managing My Heart Health?
Talk to your doctor if you find swelling in your legs, ankles or feet lasts for several weeks. Also, if you are already seeing a cardiologist and are concerned about how hot weather might affect your high blood pressure and overall heart health, reach out to your doctor.
At Hoag, our cardiologists help you create a personalized plan to take control of your health and thrive. With the right guidance and an eye toward hydration, relaxation and overall wellness, summer is a great time to develop habits that boost heart health – all year round.
To learn more or to schedule an appointment with a Hoag cardiologist, visit: www.hoag.org.
Dr. Kevin Kheder is an Interventional and Structural Cardiologist at Hoag.
