Have a Heart-Healthy Summer (posted July 16, 2025)

By Adam Behnke, Communications Specialist for Brown County Public Health 

July is a great time to get outdoors, but rising temperatures, sun exposure, and an increase in activity can add stress on your heart. That’s why Brown County Public Health supports this month’s message from the National Forum for Heart Disease & Stroke Prevention about staying safe, active, and heart healthy all summer long. This edition of the Healthy Herald offers some friendly tips to help you stay hydrated, eat well, and enjoy summer activities without ticking off your ticker! 

Stay Hydrated 
Drinking plenty of water is one of the easiest and most important ways to protect your heart during hot weather. When your body gets dehydrated, your heart has to work harder to pump blood and keep your body cool. This can be prevented by drinking water regularly throughout the day, even when you don't feel thirsty. Try carrying a water bottle with you and refilling it often. If you’re heading outside or exercising, have a few cups of water before, during, and after the activity. It’s also best to limit sugary, caffeinated, or alcoholic drinks in the heat, as these can actually increase the effects of dehydration. Besides water, another delicious way to up your hydration is by snacking on foods like watermelon or cucumbers that are full of water. 

Fill Your Plate with Heart-Healthy Foods 
Summer is the season of fresh produce filling the grocery store and lining the stands of your local farmers market, which is great news for your heart as long as you eat some of it! Fresh fruits and vegetables (plus whole grains) give your body the nutrients and fiber it needs to stay heart healthy. In fact, seasonal summer fruits like strawberries, tomatoes, and cantaloupe help lower the risk of heart disease and stroke. Make the most of the opportunity by “eating the rainbow” of colorful fruits and veggies. These foods are high in vitamins and low in salt and unhealthy fats, which is good for your heart. Whole grains (like whole-wheat bread, oatmeal, or brown rice) are another key part of a heart-friendly diet. They provide fiber that can improve cholesterol and reduce the risk of heart problems. Try swapping white bread or pasta for whole-grain varieties to give your heart an extra boost. By choosing fresh, high-fiber foods instead of over-processed snacks, you’ll have more energy for summer fun and your heart will be able to keep up! 


(Courtesy: American Heart Association)

Practice Sun Safety 
July is UV Safety Month (we’ll go in-depth about that next week!), which is an excellent reminder to protect your skin while enjoying the abundant sunshine. Too much sun exposure not only puts you at risk for skin cancer, but that bad sunburn or overheating can put stress on your body and even affect your heart. If you can, avoid the strongest sun of the day (usually between 10 a.m. and 4 p.m.) when UV rays are the most intense. If you do go out, use broad-spectrum sunscreen (SPF 30 or higher) on all exposed skin and reapply it at least every two hours. Sunscreen helps prevent sunburn, which can dehydrate you and make your heart work harder. Also, wear protective clothing like a hat with a brim, sunglasses, and a light long-sleeve shirt. These simple steps aren’t just for beach days, because they go a long way in keeping you healthy even when you’re just walking the dog or spending an hour in the garden. Be smart when enjoying the sunshine! 


(Courtesy: FDA)

Be Water Smart 
The occasional dip in the water is one of the top pastimes of summer, which makes it even more important to recognize the risks posed by pools, lakes, and beaches. Drowning can happen in seconds and often silently - unlike how it’s portrayed in TV and movies - so never let your guard down when people are near water. Always supervise children, closely and constantly, when they’re in or around water. That means at least one adult keeps watch attentively without using their phone or reading a book. If the children are younger, an adult should be within an arms reach at all times. Older kids who know how to swim still require supervision, because water is capable of overwhelming swimmers of any skill level. 

It’s also a smart idea to use the proper safety gear. For boating or swimming in natural waters, everyone should wear a properly fitted life jacket approved by the U.S. Coast Guard. Inflatable floaties or pool toys are fun but aren’t designed to prevent drowning. If you have a home pool, make sure it’s fenced on all sides with a self-latching gate to keep unsupervised kids out. Drowning is a leading cause of accidental death for young children, but it’s preventable with the right precautions. The National Drowning Prevention Alliance teaches the 5 Layers of Protection to prevent drowning. By paying attention, following water safety guidelines, and teaching kids good habits, everyone can safely enjoy splash time. 


(Courtesy: National Drowning Prevention Alliance) 

Know the Warning Signs of Heat Stress 
When out in extreme heat, it’s crucial you to listen to your body and watch for signs that you need a break. Hot temperatures can lead to heat exhaustion or even heat stroke. People who live with heart conditions need to be especially careful in high heat. Warning signs of overheating include feeling dizzy, light-headed, unusually tired or weak, getting a headache, or feeling nauseous. You might also notice shortness of breath or a rapid heartbeat when you’re too hot. If you start to experience any of these symptoms, it’s your body’s way of saying it needs to cool down. Stop what you’re doing and rest in a shady or air-conditioned spot, drink some water to rehydrate, and splash cool water on yourself, if possible.  

It’s also important to recognize the signs of heat stroke, a medical emergency. Heat stroke symptoms include a very high body temperature (103 degrees or higher), confusion, red hot skin with no sweating, or fainting. Heat stroke can be life-threatening, so 9-1-1 reigh away if someone has these signs. On hot days, take it easy during peak hours and try to schedule exercise or chores for cooler times like early morning or evening. By knowing the warning signs and acting quickly, you can protect yourself and others from serious heat-related illness. When in doubt, take time to cool off and hydrate if you ever start feeling "off” or bad in the heat.  

Get Regular Check-Ups 
Before you jump into a summer stacked with activity, it’s a good idea to check in on your health. Consider talking with your doctor, especially if you plan to ramp up your physical activity in the heat. A health care provider can check your blood pressure, heart rate, and overall wellness before you start getting adventurous with hiking, biking or other outdoor exercise. We’re not suggesting you need special permission to take a simple walk, but a quick conversation with your doctor can help identify any precautions you should be taking. For example, if you have a heart condition or other risk factors, your doctor might have tips for exercising safely in hot weather. By staying on top of your health with preventive check-ups, you’re being proactive about your heart health. It’s all about planning ahead - just like you’d pack sunscreen and water for a day outside, make sure your body is ready and cared for before tackling summer adventures. 

Simple Steps to Supercharge Your Summer 
A few simple steps can help keep your heart safe a strong during the summer strain. Staying hydrated, eating nutritious foods, protecting yourself from the sun, practicing water safety, and paying attention to your body’s signals can set you up for a healthy season. A little care and common sense can go a long way toward a happy, healthy summer. Your heart will thank you! 

Stay Healthy, Brown County! 

Resources 
https://newsroom.heart.org/news/when-the-heat-rises-so-do-heart-risks-what-you-need-to-know 
https://easternstates.heart.org/2017/06/05/seasonal-fruits-vegetables-healthier-families-2/ 
https://www.cdc.gov/skin-cancer/sun-safety/?CDC_AAref_Val=https://www.cdc.gov/cancer/skin/basic_info/sun-safety.htm 
https://www.cdc.gov/heat-health/about/index.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fextreme-heat%2Fprevention%2Findex.html 
https://www.fda.gov/drugs/understanding-over-counter-medicines/sunscreen-how-help-protect-your-skin-sun 
https://www.cdc.gov/drowning/about/index.html 
https://uscgboating.org/recreational-boaters/life-jacket-wear-wearing-your-life-jacket.php 
https://ndpa.org/layers/ 
https://www.nationalforum.org/awareness-months-2025/