5 ways to keep your heart safe in extreme heat

With many areas of Central Texas facing triple digit temperatures and summer heat and humidity elsewhere, the American Heart Association, a global force for longer, healthier lives for all, is urging people to take extra steps to protect their hearts. Precautions are especially important for older adults and individuals with high blood pressure, obesity or a history of heart disease and stroke.

Temperatures over 100 or even temperatures in the 80s with high humidity can cause a dangerous heat index that can be hard on the heart. Recent research published in Circulation, the flagship journal of the American Heart Association, found that when temperatures reach extremes of an average daily temperature of 109 degrees Fahrenheit, the number of deaths from cardiovascular disease may double or triple. Another study, featured at the American Stroke Association’s International Stroke Conference, suggests that the more temperatures fluctuate during the summer, the more severe strokes may become.

The American Heart Association suggests that everyone follows these top 5 hot weather 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.
  • 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 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 going outside or exercising. 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: Continue to take all medications as prescribed.

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 re-hydrating. 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. Heat stroke is not the same as a stroke. Stroke happens when a blood vessel to the brain either bursts or is blocked by a clot, causing a decrease in oxygen flow to the brain.

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