Drinking a Glass of Water Before Shoveling Snow or Engaging in Any Outdoor Cold-Weather Activity May Save Your Life.
Engaging in any outdoor activity in the cold, including shoveling snow, can be safer with one simple step: drinking a glass of water first. This small action may even save your life.
How Cold Weather Affects Your Heart
It is well-known in the cardiovascular medical world that cold weather can severely affect your heart. When temperatures drop, your blood vessels constrict to conserve heat. This process can significantly raise your blood pressure. The American Heart Association News reported that as temperatures go down, the incidence of stroke seems to go up. Increased blood pressure puts extra strain on your heart. Consider a few things to protect yourself this winter when shoveling snow:
- Drink a large glass of water before heading outside. Hydrating helps stabilize your blood pressure and protect your muscles in the cold.
- Prepare for high-altitude trips or other snowy environments by taking prescribed medications and staying well-hydrated.
Heart-Safe Shoveling Practices
Strenuous activity already increases blood pressure. Staying hydrated helps the heart pump blood more easily. According to Stony Brook Medicine, “drinking water before, during, and after snow shoveling helps offset cardiac strain by preventing dehydration.” Key considerations for heart-safe shoveling include:
- A good hydration routine: Carry a water bottle and drink regularly. Don’t wait until you feel thirsty. This prevents your heart from working harder due to dehydration.
- Keep an eye on physical strain: Shoveling in the cold significantly increases heart strain. Take a 15-minute break for every 15-30 minutes of work.
- Consider safety techniques: Push the snow rather than lifting it. Use a smaller shovel and avoid smoking or heavy meals beforehand.
- Stay aware of warning signs: Stop immediately if you feel chest, back, neck, or shoulder pain. Also, watch for lightheadedness, nausea, or shortness of breath.
Precautions for At-Risk Individuals
For individuals over 45 or those with underlying health issues, exercising extreme caution is vital due to the high risk of heart attacks. Before you go out into the cold winter air:
- Don’t drink alcoholic beverages before or right after shoveling. Alcohol can create a false sensation of warmth. It may cause you to underestimate the extra strain your body is under.
- Don’t eat a heavy meal before or soon after shoveling. A large meal can put an extra load on your heart.
- Be aware of the dangers of hypothermia, as heart failure causes most deaths in such cases. Dress in warm layers to trap air and create an insulating barrier. Wear a hat, as a lot of body heat is lost through your head.
Expert Advice on Winter Heart Health
A major 2018 study of about 56,000 stroke deaths in Sao Paolo, Brazil, found that falling temperatures may increase stroke-related deaths, especially in people over 65. The American Heart Association also warns that activities like walking in icy conditions can increase the overall risk of a heart attack. Eduardo Sanchez, the American Heart Association’s Chief Medical Officer for Prevention, advises people to stay warm and take their medications. He also says to “be aware of what your body is feeling and whether it’s shortness of breath, sort of extreme fatigue, chest pain, get yourself inside.”
The Narrative Matters!
References:
American Heart Association News. (January 31, 2019). Chilling studies show cold weather could increase stroke risk | American Heart Association
Chen, O. (January 30, 2026). Heart-Safe Snow Shoveling | Stony Brook Medicine
Santiago, C. (January 28, 2026). Cold weather increases heart attack risk
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