Be sure to take precautions as summer heats up

This is a great time to get outside and enjoy the weather, but be sure to protect your heart in the heat. With temperatures expected in the 90s, it’s important to know that extreme heat can be hard on the heart.

As the temperature rises, so can your risk for suffering health issues like heat exhaustion and heat stroke. Doctors recommend using good judgment when it comes to activities outside in the heat, and that you stay hydrated.

During periods of high temperatures, it’s important that you take the right precautions:

Follow the doctor’s orders.  If you are a heart patient, over the age of 50, overweight or just starting an exercise program, be sure to check with your doctor for your best exercise routine. 

Try to 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. 

Get off on the right foot. You probably sweat the most in your shoes, so choose well-ventilated shoes and look for socks that repel perspiration. Foot powders and antiperspirants can also help with sweat.

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/or 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 your exercise, gardening or any outdoor activity. Avoid caffeinated or alcoholic beverages.

Take regular breaks. Find some shade or a cool place, stop for a few minutes, hydrate and start again.

Staying physically active all year long is imperative to good heart health. The American Heart Association reports that physically active people can reduce their risk for cardiovascular disease by nearly 30 percent.

But remember, hot days are not the time to push yourself.

It’s important to know the signs and symptoms that appear when you've been 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 rehydrating. 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.

For more information, tips and advice on how to take care of your heart, visit: www.heart.org or call 1-800-AHA-USA-1.
For more information on protecting yourself from the hot weather, go to: Extreme Heat | Ready.gov