Why Is My Resting Heart Rate Higher Today?
Disclaimer: This article is for general information only and isn’t medical advice or a diagnosis. If you have severe symptoms or think it may be an emergency, call your local emergency number.
You open your health app, glance at your stats, and—wait. Why is your resting heart rate higher today?
A slightly higher resting heart rate (RHR) on a random Tuesday doesn’t automatically mean something is wrong, but it is a useful signal from your body that deserves a closer look.
This guide walks you through:
- What a “normal” resting heart rate is
- Common (and surprisingly normal) reasons it might be higher today
- When a higher RHR is a red flag
- What you can do right now to support a healthier, steadier heart rate
What Is Resting Heart Rate, Really?
Resting heart rate is how many times your heart beats per minute when you’re at complete rest, usually measured after sitting or lying quietly for a few minutes.
According to major health organizations like the American Heart Association and Mayo Clinic, a typical resting heart rate for most adults ranges from 60 to 100 beats per minute (bpm). Many healthy, active people fall on the lower side of that range, and highly trained athletes may even have RHRs in the 50s or high 40s.
Your resting heart rate is not a fixed number. It shifts based on what your body is dealing with.
Quick takeaway: Normal RHR is a range, not a single magic number. Variations happen.
Is It Normal for Resting Heart Rate to Be Higher Some Days?
Yes, it is normal.
A one-off day (or even a few days) where your resting heart rate is 5–10 bpm higher than your usual baseline can be completely normal, especially if you can connect it to something like bad sleep, stress, a heavy workout, or being sick.
Where we start paying more attention is when:
- The increase is persistent (several days to weeks), and
- It’s significantly higher than your normal (for example, your usual 65 bpm is now 85–95 bpm most days), or
- You also have other symptoms like chest pain, shortness of breath, dizziness, or feeling like you might pass out.
Quick takeaway: One odd day usually isn’t an emergency; a consistent upward trend is worth discussing with a clinician.
Why Is My Resting Heart Rate Higher Today? 10 Common Reasons
You don’t need a cardiology textbook to interpret a slightly elevated resting heart rate. Often, the reason is surprisingly everyday.
1. Poor or Short Sleep
If you slept badly, stayed up late, or woke up a lot, your nervous system may be more activated the next day. That can show up as a higher resting heart rate, even if you’re technically “resting.”
Sleep deprivation can raise both heart rate and blood pressure temporarily as your body compensates for fatigue.
Try this: Notice whether your RHR is often higher after nights of fragmented or short sleep.
2. Stress, Anxiety, or Adrenaline
Your heart is directly wired into your stress system. When you’re worried about work, relationships, money, or even about your heart rate itself, your body can release stress hormones like adrenaline and cortisol.
Those hormones:
- Make the heart beat faster
- Can increase blood pressure
- May give you that fluttery, on-edge feeling
A classic example: You check your watch, see a higher RHR, panic, and then your heart rate climbs more because you’re panicking about it.
Try this: Do 2–5 minutes of slow breathing (inhale 4 seconds, exhale 6 seconds). Recheck your heart rate after.
3. Dehydration
When you’re dehydrated, your blood volume drops. Your heart may have to pump faster to circulate the same amount of oxygen.
Clues you might be low on fluids include:
- Dark yellow urine
- Dry mouth or lips
- Headache or feeling a bit off
Try this: Drink water, then recheck your resting heart rate in 30–60 minutes.
4. Caffeine, Energy Drinks, or Stimulants
Coffee, tea, pre-workout supplements, energy drinks, some decongestants, and certain ADHD or weight-loss medications can all raise heart rate.
If your resting heart rate is higher today, ask yourself:
- Did I have more caffeine than usual?
- Did I drink it later in the day?
- Did I take a new medication or supplement?
Try this: On a quieter day, reduce or time-limit your stimulants and see how your RHR trends.
5. Alcohol (Last Night Counts)
Even if you feel mostly okay the next morning, alcohol can:
- Dehydrate you
- Disturb your sleep cycles
- Increase resting heart rate temporarily the next day
Many people notice their highest RHR on nights they drink or the morning after.
Try this: Compare your RHR on nights or days after drinking versus alcohol-free days.
6. Recent Hard Workouts
Exercise is good for your heart, but the day after a tough workout, your body may still be in recovery mode.
Signs of this can include:
- Higher resting heart rate than your usual baseline
- Muscle soreness
- Feeling more tired or heavy than normal
Overtraining or not resting enough between high-intensity sessions can keep your RHR elevated more frequently.
Try this: If your RHR is up and you’re sore or fatigued, consider an easier day such as walking, stretching, or full rest.
7. Fighting Off an Infection
Your heart rate often rises when you’re:
- Getting a cold, flu, or other infection
- Running a fever
- Feeling run-down or achy
Your body is using extra energy for the immune response, and your heart may beat faster even at rest to meet those demands.
Try this: Pay attention to other symptoms such as sore throat, body aches, chills, cough, congestion, or stomach issues. A higher RHR may be your early warning signal.
8. Hormones and Menstrual Cycle Changes
Hormones like estrogen and progesterone can affect heart rate and blood vessels. Some women notice a slightly higher resting heart rate in the luteal phase (after ovulation and before a period) or with certain hormonal birth control methods.
Pregnancy can also raise resting heart rate, especially in the later trimesters, as blood volume and cardiac output increase.
Try this: If you menstruate, track your RHR across your cycle for a few months and see if the pattern repeats.
9. Medications and Medical Conditions
Several medications and health conditions can raise resting heart rate, including:
- Some asthma medications (like certain inhalers)
- Thyroid conditions, especially overactive thyroid (hyperthyroidism)
- Certain antidepressants or stimulants
- Fever, anemia, or heart-related conditions
If your RHR has trended up over weeks, not just a day, and especially if you have other symptoms (weight changes, tremor, heat intolerance, breathlessness, chest discomfort), it’s important to discuss this with a healthcare professional.
Try this: Make a simple log of your heart rate, symptoms, and medications to bring to your visit.
10. Normal Daily Variation
Sometimes your resting heart rate is higher today because you moved more, you ate a bigger meal, you’re slightly warm, or your body is simply having a normal variation.
We often expect our numbers to behave like perfectly flat graphs. Real physiology doesn’t work like that.
Try this: Zoom out. Look at the weekly or monthly trend, not one random reading.
How Much of an Increase Is Concerning?
Context is everything. A few rough guidelines (not a diagnosis):
- Mild bump (5–10 bpm above your usual) for a day or two, with no other concerning symptoms, is often linked to sleep, stress, or lifestyle factors.
- Moderate increase (10–20 bpm above your usual) that persists for several days, especially if you feel unwell, dizzy, short of breath, or just “off,” is worth a call to your doctor or nurse line.
- Very high resting heart rate (for example, consistently over 100–110 bpm at rest) or sudden racing heart plus chest pain, difficulty breathing, feeling faint, or confusion is a situation for same-day urgent evaluation or emergency care.
If you’re ever torn between “Is this anxiety or something serious?”, it’s safer to get checked.
Quick takeaway: A number on a screen means little without context: how you feel, how long it’s lasted, and what else is going on.
How to Check Resting Heart Rate Accurately
If you’re going to worry about your numbers, it is best to make sure they’re good numbers.
For the most accurate resting heart rate:
- Measure after sitting or lying quietly for 5 minutes.
- Don’t measure right after climbing stairs, drinking coffee, or arguing with someone.
- If using a wearable, check that it’s snug and properly placed.
- You can also use the classic method: two fingers on your wrist or side of your neck, count beats for 30 seconds, then multiply by 2.
Consider tracking:
- Time of day
- RHR value
- Sleep quality
- Stress level
- Exercise that day or the day before
- Caffeine, alcohol, or illness
Quick takeaway: Good data beats random, rushed checks every time.
What Can I Do if My Resting Heart Rate Is Higher Today?
You don’t always have to fix a single-day RHR bump, but you can support your body so that things drift back toward baseline.
Here are practical, low-risk steps for most otherwise-healthy adults:
- Hydrate
- Sip water through the day.
- Limit very salty foods for the moment.
- Dial Down Stimulants
- Cut back on caffeine and energy drinks for the day.
- Avoid new pre-workouts or decongestants unless recommended by your clinician.
- Gentler Movement
- Swap intense training for walking, light cycling, or stretching if your RHR is notably elevated and you feel tired.
- Support Your Nervous System
- Try 5–10 minutes of slow breathing, meditation, or simply lying down in a quiet room.
- Even a short walk outside can help regulate stress.
- Prioritize Sleep Tonight
- Aim for a consistent bedtime.
- Keep screens out of bed if you can.
- Create a short wind-down routine such as dim lights, a book, or relaxing music.
- Monitor, Don’t Obsess
- Check your RHR once or twice, not every 10 minutes.
- Look at trends over days, not minute-to-minute changes.
Quick takeaway: Small, calm actions help more than frantic over-monitoring.
When a Higher Resting Heart Rate Means You Should Call Someone
You should seek urgent or emergency care (call your local emergency number or go to the ER/ED) if your heart rate is high and you have any of the following:
- Chest pain, pressure, or tightness
- Trouble breathing or shortness of breath at rest
- Feeling like you might pass out, or actually fainting
- Severe, sudden dizziness or confusion
- Pain that spreads to your jaw, shoulder, arm, or back
You should contact your doctor or a nurse advice line soon (same day or within a few days) if:
- Your resting heart rate is consistently higher than your usual for several days or more
- Your RHR is often above 100 bpm at rest, even when you are calm and seated
- You notice palpitations (pounding, racing, skipping beats) that are frequent or bothersome
- You have other new symptoms: weight changes, heat intolerance, tremors, fatigue, swelling in legs or ankles, or you’re just not feeling like yourself
If you’re not sure whether it’s urgent, many clinics and health systems have a 24/7 nurse line. They can walk through your situation and advise on next steps.
Quick takeaway: A higher RHR plus concerning symptoms or a strong gut feeling means it is time to get checked.
Using Resting Heart Rate as a Helpful Signal, Not a Scare Tactic
Your resting heart rate is like a little dashboard light. It’s one indicator, not the entire story.
Used well, it can:
- Hint that you’re getting sick before symptoms fully hit
- Show overtraining or recovery needs
- Reflect your stress and sleep patterns
- Track improvements in fitness over time
Used poorly, it can:
- Fuel constant checking and anxiety
- Make you interpret every small change as a crisis
The sweet spot is being curious, not panicked.
If your resting heart rate is higher today, check the basics (sleep, stress, fluids, caffeine, illness, workouts), make a few gentle adjustments, watch the trend, and loop in a professional when something feels off or the pattern persists.
Your heart is doing a lot for you, all day, every day. Treat this as an invitation to listen a little more closely, not a command to panic.
Sources
- Mayo Clinic – Resting heart rate: What is normal? (ranges, definitions, risk factors)
- American Heart Association – All About Heart Rate (normal rates, tachycardia, when to seek care)
- Cleveland Clinic – Tachycardia: Fast Heart Rate (causes, symptoms, red flags)
- MedlinePlus – Dehydration (how fluid loss affects the body, including heart rate)
- MedlinePlus – Hyperthyroidism (overactive thyroid and its effect on heart rate)
- Johns Hopkins Medicine – Stress and Heart Health (how stress and anxiety influence heart rate)
- NIH / NHLBI – Sleep Deprivation and Deficiency (effects of poor sleep on cardiovascular system)
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