How weather affects your blood pressure (and what you can do about it)
We often think of blood pressure as something affected by what we eat, how stressed we are, or whether we remembered to take our medication. But there’s another factor quietly influencing those numbers: the weather. Temperature changes, both hot and cold, can alter how your heart and blood vessels behave. And for anyone living with hypertension , those shifts might have a greater effect than expected. As the weather becomes more and more erratic, it is necessary that we understand how fluctuations in weather are affecting our health.
When it’s hot, blood pressure may drop, but not without risks
During summer, to cool itself, the body widens the blood vessels close to the surface of your skin, a process known as vasodilation. This allows heat to escape more easily. But behind the scenes, your heart has to work harder, beating faster and pushing more blood to the surface. This drop in vascular resistance can cause your blood pressure to fall.
That might sound like a good thing if you’re hypertensive, and to some extent, it is. But the situation isn’t quite that simple. High temperatures are accompanied by excessive sweating and fluid loss.
If fluid loss is not compensated adequately, blood volume drops again. The body then responds by releasing vasopressin, a hormone that helps conserve water but also causes blood vessels to tighten again. The result is a rapid rise in blood pressure that can reverse the earlier drop and put strain on the heart.
This kind of fluctuation can be especially dangerous if you’re on medication that already promotes vasodilation. Even mild dehydration can hurt oxygen delivery to your organs and trigger complications.
Cold temperatures raise pressure through vasoconstriction
In colder weather, it is the opposite. The vessels constrict to keep heat from escaping. This narrowing is known as vasoconstriction. It increases resistance within the arteries, forcing the heart to work harder and ultimately causing your blood pressure to rise.
A study published in the journal Hypertension followed more than 16,000 patients and found that over a third showed heightened sensitivity to cold temperatures. These individuals not only had higher systolic blood pressure during winter but were also more likely to experience cardiovascular complications.
What’s more, winter often leads to less physical activity, weight gain, and increased intake of salt-heavy foods. Reduced sunlight can also lower vitamin D levels, which has been linked to poorer blood pressure control. Altogether, it becomes a season where everything seems to work against stable heart health.
How to keep your blood pressure steady despite weather shifts
If you're living with high blood pressure, the best thing to do is stay ahead of the curve. Start by tracking your blood pressure regularly, especially as the seasons change. This might help you get in sync with the changes in your body better.
In the heat, stay hydrated. Usually, it is advised to drink six to eight glasses of water a day. However, if it is a strenuous day physically more might be needed. Diuretic drinks like alcohol and excess caffeine should be kept in check, as they can worsen fluid loss.
During winter, prioritize warmth and consistency. Dress in layers, stay physically active even if it means indoor stretches or light exercise, and maintain a comfortably heated environment. A diet rich in fruits, vegetables, and healthy fats, and low in sodium, will support cardiovascular health throughout the year.
When it’s hot, blood pressure may drop, but not without risks
During summer, to cool itself, the body widens the blood vessels close to the surface of your skin, a process known as vasodilation. This allows heat to escape more easily. But behind the scenes, your heart has to work harder, beating faster and pushing more blood to the surface. This drop in vascular resistance can cause your blood pressure to fall.
That might sound like a good thing if you’re hypertensive, and to some extent, it is. But the situation isn’t quite that simple. High temperatures are accompanied by excessive sweating and fluid loss.
If fluid loss is not compensated adequately, blood volume drops again. The body then responds by releasing vasopressin, a hormone that helps conserve water but also causes blood vessels to tighten again. The result is a rapid rise in blood pressure that can reverse the earlier drop and put strain on the heart.
This kind of fluctuation can be especially dangerous if you’re on medication that already promotes vasodilation. Even mild dehydration can hurt oxygen delivery to your organs and trigger complications.
Cold temperatures raise pressure through vasoconstriction
In colder weather, it is the opposite. The vessels constrict to keep heat from escaping. This narrowing is known as vasoconstriction. It increases resistance within the arteries, forcing the heart to work harder and ultimately causing your blood pressure to rise.
A study published in the journal Hypertension followed more than 16,000 patients and found that over a third showed heightened sensitivity to cold temperatures. These individuals not only had higher systolic blood pressure during winter but were also more likely to experience cardiovascular complications.
What’s more, winter often leads to less physical activity, weight gain, and increased intake of salt-heavy foods. Reduced sunlight can also lower vitamin D levels, which has been linked to poorer blood pressure control. Altogether, it becomes a season where everything seems to work against stable heart health.
How to keep your blood pressure steady despite weather shifts
If you're living with high blood pressure, the best thing to do is stay ahead of the curve. Start by tracking your blood pressure regularly, especially as the seasons change. This might help you get in sync with the changes in your body better.
In the heat, stay hydrated. Usually, it is advised to drink six to eight glasses of water a day. However, if it is a strenuous day physically more might be needed. Diuretic drinks like alcohol and excess caffeine should be kept in check, as they can worsen fluid loss.
During winter, prioritize warmth and consistency. Dress in layers, stay physically active even if it means indoor stretches or light exercise, and maintain a comfortably heated environment. A diet rich in fruits, vegetables, and healthy fats, and low in sodium, will support cardiovascular health throughout the year.
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