Guidance for Staying Hydrated in Summer Heat to Reduce Heart Attack Risks
Expert advice from Heart Research UK highlights the importance of staying hydrated in hot weather to lower the risk of heart attacks. Tips on fluid intake and hydration maintenance provide crucial insights for maintaining cardiovascular health during the summer months.
Heart Attack Risks and Dehydration During Summer Heat
The Heart Research UK Expert’s Guidance on Staying Hydrated
The NHS has highlighted the importance of recognizing the increased risk of heart attacks during hot weather. Research by the American Heart Association indicates that extreme heat can double the risk of a fatal heart attack. Dehydration, often a result of exposure to heat, thickens the blood and raises the likelihood of clotting, posing a significant threat to cardiovascular health.
Amie Leckie, a specialist from Heart Research UK, emphasizes the critical role of maintaining proper hydration to mitigate these risks. Dehydration leads to a decrease in circulating blood, forcing the heart to work harder, which can spike heart rates and blood pressure. The NHS recommends a daily intake of six to eight cups of fluids, roughly 1.5 to 2 liters.
Leckie shares practical tips to ensure sufficient hydration:
- Drink Fluids Regularly: Water is the most effective, but sugar-free juices and low-fat milk are also beneficial.
- Eat Hydrating Foods: Increase intake of water-rich fruits and vegetables like cucumber, tomatoes, apples, watermelon, and peaches.
- Use Technology: Hydration reminder apps can prompt regular water intake.
- Carry a Reusable Bottle: Keeping a water bottle handy ensures constant access to fluids.
- Hydrate with Meals: Drinking water with each meal can help maintain hydration levels.
- Add Natural Flavors to Water: Enhance water with lemon, cucumber, or strawberries to make it more appealing.
Leckie also advises moderating alcohol and caffeine intake, as both can increase dehydration. For those concerned about their hydration status, she recommends looking out for symptoms like reduced urination, dark yellow urine, muscle cramps, thirst, and dry mouth. In case of health concerns, contacting a GP or NHS 111 is advised.