Daniela Silva, MD: “Dizziness, weakness, or feeling unsteady are signs that the body is beginning to struggle”

This summer is expected to bring above-average temperatures across the nation driven by a building El Niño. The U.S. National Weather Service is forecasting that the most severe heat anomalies are concentrated in the Pacific Northwest, Northern Rockies, and Desert Southwest.

As temperatures rise, so does the risk of low blood pressure, or hypotension, which can cause dizziness, fatigue, and drowsiness. In some cases, it may even lead to falls or fainting if appropriate precautions are not taken.

The connection between hot weather and low blood pressure can be explained by several physiological mechanisms. One of them is vasodilation, a process in which the body widens blood vessels near the surface of the skin to help regulate body temperature. While this allows excess heat to escape more efficiently, it also reduces resistance to blood flow, making blood pressure more likely to fall.

Sweating also plays a key role. As one of the body’s primary cooling mechanisms, sweating causes the loss of both water and essential minerals. If those losses are not adequately replaced, blood volume decreases slightly, reducing the pressure inside the blood vessels. To compensate, it is important to stay well hydrated with water while also replenishing electrolytes, since both fluids and minerals are essential for maintaining healthy blood pressure. Specialized sports drinks are generally unnecessary, as a balanced diet typically provides sufficient electrolytes.

Although some people are more susceptible to these episodes, including individuals with hypertension who take blood pressure medications and older adults, monitoring blood pressure regularly is a good practice for everyone. In fact, the Spanish Heart Foundation recommends checking blood pressure at least twice a week during the summer. This advice is especially important considering that, according to the World Health Organization, extreme heat has become one of the leading health threats associated with climate change, contributing to nearly 500,000 deaths worldwide each year.

Daniela Silva, MD, emphasizes this concern: “During the summer, we spend more time outdoors, enjoy more social activities, and are exposed to the sun for longer periods, requiring the body to constantly adapt to changing temperatures. While this increased exposure is often associated with well-being, relaxation, and vacations, it can also contribute to drops in blood pressure in some individuals. It’s also important to remember that indoor environments without adequate cooling can become just as hot. Staying well hydrated is essential, and if air conditioning is unavailable, using fans or handheld fans can help keep the body cooler."

She adds: “Prevention is always the best strategy. However, if symptoms such as dizziness, weakness, or feeling unsteady develop, the best course of action is to stop what you’re doing, move to a cool place, and rehydrate. These are often early warning signs that the body is beginning to struggle, and responding promptly is essential to prevent the situation from worsening or symptoms from becoming more severe."

Silva is a specialist in Internal Medicine and serves as E-Health Medical Manager at Cigna Healthcare Spain.

Simple habits that can help

Experts at Cigna Healthcare recommend adopting several simple habits to help keep blood pressure stable during the summer and protect cardiovascular health from the effects of extreme heat.

Stay consistently hydrated

Maintaining proper hydration helps replace fluids lost through sweating and supports stable blood pressure during hot weather. Drink water regularly throughout the day, even if you don’t feel thirsty, and increase your fluid intake based on heat exposure, physical activity, or extended time outdoors.

It’s also best to avoid drinking ice-cold water too quickly, as it can trigger an abrupt response from the body. Water at room temperature or slightly chilled is generally a better choice. Limiting alcohol, sugary beverages, and caffeinated drinks is also recommended because they can contribute to fluid loss and increase the risk of dehydration.

Choose light, easy-to-digest meals

A Mediterranean-style eating pattern helps the body cope more effectively with high temperatures. On especially hot days, meals should focus on fresh, seasonal, and easy-to-digest foods, with plenty of potassium- and magnesium-rich options such as fruits, vegetables, legumes, and nuts, all of which support normal cardiovascular function.

It’s also important to limit “hidden” sodium found in processed and ultra-processed foods, since excessive sodium can promote fluid retention and interfere with healthy blood pressure regulation.

Large or high-fat meals may feel especially heavy during the summer because digestion diverts more blood to the digestive system, leaving less available for the rest of the body and potentially contributing to fatigue or dizziness.

Maintain healthy sleep habits

A good night’s sleep is essential for cardiovascular health and healthy blood pressure regulation. Sleeping between seven and nine hours per night is associated with better regulation of the body’s physiological processes, while getting fewer than six hours of sleep can interfere with the recovery of the autonomic nervous system.

Evening habits also matter. Intense exercise or heavy dinners close to bedtime can make it more difficult to fall asleep and reduce sleep quality.

If you take naps, keep them to no more than 30 minutes. Longer naps may leave you feeling groggy upon waking, disrupt nighttime sleep, and have been linked to a higher long-term risk of hypertension.

Limit sun exposure and avoid sudden temperature changes

Spending long periods in direct sunlight, especially during the hottest part of the day, places additional strain on the body because the cardiovascular system must work harder to regulate body temperature. Whenever possible, limit outdoor exposure during peak heat and seek shade or air-conditioned environments.

It’s also wise to avoid abrupt temperature changes, such as moving directly from extreme outdoor heat into very cold air-conditioned spaces. The cardiovascular system must rapidly adjust to these shifts, which can trigger discomfort or feelings of lightheadedness.

Avoid strenuous exercise during peak heat

Summer workouts should be adjusted in both intensity and timing to reduce stress on the body. Outdoor exercise is not recommended between 12:00 p.m. and 5:00 p.m., when temperatures and solar radiation are at their highest.

It’s also advisable to avoid prolonged or high-intensity workouts, particularly if your body has not yet acclimated to the heat. Sustained isometric exercises, such as planks or wall sits, should also be limited because they can sharply increase cardiovascular workload and blood pressure.

Manage stress effectively

For some people, stress levels rise during the summer because of changes in routine or simply because of the heat itself. When both factors occur together, the body faces greater demands. Stress tends to raise blood pressure, while heat can cause it to fall. This combination can contribute to symptoms such as dizziness, fatigue, and weakness.

For that reason, it’s important to prioritize emotional well-being by incorporating relaxation techniques, breathing exercises, and other stress-management practices that help stabilize the body’s response to both physical and emotional stressors.

Get closer to the game! Whether you like your soccer of the European variety or that on this side of the pond, our AS USA app has it all. Dive into live coverage, expert insights, breaking news, exclusive videos, and more. Plus, stay updated on NFL, NBA and all other big sports stories as well as the latest in current affairs and entertainment. Download now for all-access coverage, right at your fingertips – anytime, anywhere.

And there’s more: check out our TikTok and Instagram reels for bite-sized visual takes on all the biggest soccer news and insights.