Summer is a season to be outside. As you’re enjoying a backyard cookout, the beach or a block party, remember to be mindful of the impact of heat on your health.
“Your body works to maintain the same internal temperature, and one of the ways it does that is by sweating,” says UNC Health family medicine physician Sarah Ruff, MD. “As you sweat more in the summer, you can become dehydrated, which causes a variety of problems in the body.”
That’s why it’s important to drink lots of water in the summer. If you’re exercising or participating in athletic activities in the heat, you may also need a product with electrolytes, minerals that help your body function. Plan to take breaks from direct sun exposure by resting in a shady spot or stepping indoors occasionally.
Everyone is at risk for dehydration, heat exhaustion and heatstroke, which cause symptoms such as nausea and vomiting, difficulty breathing, dizziness, confusion and headache.
Beyond that, if you have a chronic health condition, it can get worse in hot weather. Dr. Ruff explains.
Heat Health Risk: Heart Conditions
Any condition that affects your heart can be worsened by heat and dehydration.
“Dehydration affects your blood volume and your blood flow, which means the heart has to work harder to get blood throughout your body,” Dr. Ruff says. “That can lead to increased strain on the heart, including a heart attack.”
Be careful about exerting yourself in the heat. Just as you need to be cautious shoveling snow in the winter, be aware that chores such as mowing grass in high temperatures could affect your heart. Drink lots of water and watch for symptoms.
If you’re taking a diuretic, or water pill, for high blood pressure or heart failure, you might be at increased risk of dehydration because those medications are meant to make you urinate. If you’re spending a lot of time outside, drink water and look for symptoms of dehydration.
Heat Health Risk: Lung Problems
When your body is trying to maintain its internal temperature despite the heat, you might start to breathe more rapidly as your lungs try to take in more oxygen.
“With any condition where lungs are at decreased capacity—COPD, emphysema, bronchitis—breathing faster can make a hard situation even more difficult, because the lungs are having to work harder,” Dr. Ruff says.
If you have a lung condition, avoid being outside at the hottest parts of the day and help your body cool itself by drinking lots of water.
Hot, humid air can make it more difficult to breathe.
“For some people, heat and humidity is a real trigger for their asthma,” Dr. Ruff says. “It’s important to have your inhaler if you’re exercising outside.”
Summer can also bring wildfires. Depending on where you are, air quality may be poor on some days; check your local conditions before spending time outdoors.
Heat Health Risk: Headaches and Migraines
Dehydration can cause a headache at any time of the year, but if you’re not drinking extra water on a hot day, that headache can come on a lot more quickly.
You may also find that you’re particularly susceptible to migraines during the summer.
“Some people are more sensitive to barometric changes or heat when it comes to migraines,” Dr. Ruff says. “It’s really individual, but if you know this is one of your triggers, be sure you’re staying hydrated and seeking shade. Keep your meds on hand, and you might take your migraine medicine preventively if needed.”
Even if you’re not getting headaches, you might feel your brain start to work more slowly when you’re overheated and dehydrated—that can be a clue that you need to drink more water and find a cooler spot.
“During dehydration, the body shuts down some nonessential functions, so cognitive function and quick thinking can be affected,” Dr. Ruff says. “You can feel like you’re dragging in the hot and heavy air.”
Heat Health Risk: Diabetes
If you have diabetes, summer is an important time to monitor your blood sugar, because heat and dehydration can cause significant fluctuations that affect how you feel.
If you’re not drinking enough water, blood sugar levels can rise; if you’re using more energy to cool your body, blood sugar levels can decrease. The heat may also affect how your body uses insulin, making diabetes more unpredictable than in other parts of the year.
“You might need to adjust your meds if you’re expending a lot more energy in the summer, so be cautious and keep monitoring,” Dr. Ruff says.
Heat Health Risk: Skin Issues
Any time you’re outside, whether it’s sunny or cloudy, be sure to apply (and reapply) sunscreen to avoid sunburns and reduce your risk for skin cancer.
Heat can be a trigger for rosacea, while increased sweating might lead to acne for others.
“A lot of people with eczema, or chronically dry, itchy skin, find their skin gets better with heat, but some people’s eczema is affected by frequenting bathing, and you might be bathing more in the summer because you’re sweating more,” Dr. Ruff says. “Make sure you’re using lotions and moisturizers after showers.”
You might also get hives in the sun.
“Some people have an allergic reaction and get an itchy rash where the sun hits,” Dr. Ruff says. “Long-sleeved rash guards, in addition to sunscreen, can help protect against this reaction and sunburn.”
Struggling in the heat? Talk to your doctor or find one near you.