When the weather gets hot, even a simple walk can feel harder than usual. You may notice that your heart beats faster, you sweat more or you get tired sooner. That’s because your body has to keep you cool while also supporting your muscles.

As you exercise, your heart rate naturally increases and your blood vessels widen to improve blood flow, pumping oxygen-rich blood to your muscles so they can move and function properly. But when you add heat and humidity into the mix, your heart has even more work to do.

On a hot day, your body tries to cool itself by sending more blood toward your skin. This helps release heat through sweat. At the same time, your muscles still need blood and oxygen to keep moving. Because of this, your heart has to pump faster and harder than it normally would during exercise in cooler temperatures.

Humidity can make things even more difficult. Sweat cools your body when it evaporates from your skin. But when the air is humid, sweat doesn’t evaporate as easily. That means your body stays hotter for longer and your heart continues working overtime.

For some people, this extra strain can become dangerous. Older adults, people with heart disease, high blood pressure or diabetes and those who are not used to exercising in the heat may be at a higher risk for heat-related illness. Certain medications, including diuretics and some blood pressure medicines, can also affect how your body handles the heat.

One of the biggest concerns of exercising in the heat is dehydration. When you sweat, your body loses water and electrolytes. If you don’t replace those fluids, your blood volume can drop. This makes it harder for your heart to pump blood throughout your body. As a result, your heart rate may rise even more and you may start feeling weak, dizzy or lightheaded.

Tips for Protecting Your Heart When Exercising in the Heat

Here are a few simple things you can do when exercising in the heat that help protect your heart:

• Drink water before, during and after exercise. If you’re sweating heavily for a long time, electrolyte drinks may help replace lost minerals.
• Exercise earlier in the morning or later in the evening when temperatures are cooler.
• Wear lightweight, loose-fitting clothing that allows sweat to evaporate more easily.
• Slow down your pace and take more breaks when it’s very hot or humid.
• Avoid exercising in direct sunlight whenever possible.
• Pay attention to how your body feels instead of pushing through discomfort.

It’s also important to know the warning signs that something may be wrong. Stop exercising right away and seek medical attention if you notice chest pain, severe shortness of breath, confusion, fainting or a racing heartbeat that doesn’t slow down. Heat exhaustion symptoms like nausea, headache, dizziness and heavy sweating should also be taken seriously.

Exercise is one of the best things you can do for your heart. Staying active can improve circulation, lower blood pressure and strengthen your cardiovascular system. But when temperatures rise, it’s important to adjust your routine. Slowing down, staying hydrated and listening to your body can go a long way toward helping you exercise more safely all summer long.

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