After a long dreary winter, we are all happy when the sun smiles again. “Finally summer” is then said when the thermometer climbs to the heights. But if the temperatures rise above 30 degrees, some people’s circulation goes into overdrive and their hearts start to groan. People with cardiovascular problems are often plagued by fatigue, dizziness or muscle cramps in the heat. But just a few simple tips can help you enjoy the summer without a care in the world.
Cause of physical complaints in the heat
The reason for physical discomfort in the heat is that in high heat our vessels dilate. As a result, more heat is dissipated through the skin and we begin to sweat. Consequently, however, less blood is available to the circulatory system in the body to maintain blood pressure.
Therefore, the heart has to pump more, as more blood “pools” in the widened vessels – double the work for our engine. For people with an ailing cardiovascular system, this can quickly become a dangerous burden.
Drink plenty of fluids is the motto
If you don’t want to get tired in the heat, you need to keep the fluid loss caused by sweating as low as possible and drink plenty of fluids. In principle, a daily fluid intake of at least 1.5 liters is recommended; on hot summer days, the body may need three to four times that amount!
However, it is also important to drink the right amount. When you sweat, you lose large amounts of common salt, magnesium and other salts, which need to be replenished. Mineral water or fruit juices are good choices.
Alcohol, on the other hand, is best left alone. Although a cool beer quenches thirst in the short term, alcohol dilates the blood vessels and deprives the body of fluids in the longer term – an additional burden on the organism.
Fresh appetizers instead of fatty giant portions
It is important to also adapt eating habits to the summer heat: Rather take many small than a few lavish meals. The so-called Mediterranean diet with lots of fresh fruit and vegetables is ideal.
For lunch, for example, a simple salad with tomatoes, cucumbers and peppers is on the menu, along with a little lemon and olive oil. And when grilling in the evening, instead of pork knuckle, belly bacon and bratwurst, poultry or fish should rather come over the coals.
Exercise even in summer
Excessive physical activity in the heat is also a strain on the heart and circulation. But just lying lazily in the corner is just as inappropriate – after all, exercise gets our circulation going. However, sports activities on hot days should be postponed until early in the morning or late in the evening. Recommended are walks in the forest or a short bike ride, where the breeze blows refreshingly around your nose.
Driving a car in the summer heat?
Temperatures of up to 70 °C are not uncommon inside a vehicle without air conditioning. Under heat stress, the heart rate increases, there is premature fatigue and drowsiness and thus prolonged reaction times. As a result, the frequency of accidents increases by up to 20 percent in hot weather!
If you are going on a long drive in the summer, you should therefore take short breaks more often and ventilate the car well. To keep your circulation going, you should take enough drinks with you on your trip.
Important: Children or people in poor health should never be left in a parked vehicle in hot weather, even for a short time. This also applies to animals.
4 tips for heat in the summer
- Drink a lot! Juices mixed with mineral water or herbal teas are best. Important: drinks should not be enjoyed ice cold.
- Airy clothing is the trump card. Light, lightweight fabrics made of natural fibers avoid the heat buildup, with a hat or scarf you keep a cool head.
- Keep your home well tempered: ventilate well in the morning and evening and keep shutters and blinds closed during the day.
- If the heat still plagues you, cold water run over the inside of the wrists or a cool forearm and foot bath provide quick refreshment.
