You’re sitting on the couch, maybe scrolling through your phone or just zoning out, and your smartwatch buzzes. Or maybe you just felt that familiar, slightly too fast thump-thump in your chest and decided to check. The screen says 93.
It feels fast. It's definitely faster than the "athlete" numbers everyone brags about on social media. But is a resting heart rate of 93 actually a problem? Or are you just overthinking a perfectly normal Tuesday?
Most medical textbooks will tell you that a "normal" resting heart rate (RHR) for an adult is anywhere between 60 and 100 beats per minute (bpm). By that logic, 93 is fine. It’s "in range." You’re under the limit. But if you talk to a cardiologist or look at recent longitudinal health studies, the answer gets a lot more nuanced and, frankly, a bit more interesting.
Why 93 is the "Awkward Middle Child" of Heart Rates
In the medical world, 93 bpm is what we call "high-normal." You don't have tachycardia—that's the official term for a heart rate over 100 bpm. You aren't in immediate danger of a cardiac event just because of that number.
However, we have to look at the trends. A study published in the journal Open Heart tracked middle-aged men for over a decade and found that those with a resting heart rate at the higher end of the "normal" spectrum—specifically those creeping up toward the 90s—had a higher risk of developing cardiovascular disease compared to those in the 60-70 range.
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It’s about efficiency. Think of your heart like a car engine. If your car is idling at 3,000 RPMs while sitting in the driveway, it’s going to wear out a lot faster than an engine idling at 1,000 RPMs. A resting heart rate of 93 means your heart is working significantly harder than someone whose heart beats 65 times a minute. Over 24 hours, that’s a difference of about 40,000 extra beats. That is a lot of extra mileage on your ticker.
Context is literally everything
Before you panic and book an emergency EKG, we need to talk about why your heart might be hitting 93 right now.
Did you just have a cup of coffee? Caffeine is a stimulant that mimics the effects of adrenaline. It’s very common for a double espresso to kick your RHR up by 10 or 15 beats for a few hours.
What about sleep? If you got four hours of restless shut-eye because the neighbor's dog wouldn't stop barking, your autonomic nervous system is likely stuck in "fight or flight" mode. Your body is pumping out cortisol and norepinephrine to keep you awake, and your heart rate is the first thing to react.
Then there’s hydration. This is a big one. When you’re dehydrated, your total blood volume drops. To keep your blood pressure stable and move that smaller amount of blood around your body, your heart has to pump faster. Honestly, sometimes a resting heart rate of 93 is just your body’s way of screaming for a glass of water.
Stress, Anxiety, and the "Invisible" Load
We talk about stress like it's an abstract concept, but it is a physical reality. Chronic anxiety keeps your sympathetic nervous system on high alert. If you’re constantly worried about work deadlines, your mortgage, or that weird sound your car is making, your body doesn't know the difference between those "modern" threats and a literal tiger chasing you.
I’ve seen people whose "normal" was always 90+ until they addressed their underlying anxiety or quit a toxic job. Suddenly, their RHR dropped to 72.
It isn't just "in your head." It’s in your arteries.
The Alcohol Factor
Let's be real for a second. If you had a couple of drinks last night, your heart rate is going to be elevated the next day. Alcohol is a toxin that messes with the heart's electrical signaling and causes systemic inflammation. It's common for people to see a resting heart rate of 93 the morning after "Taco Tuesday" or a weekend wedding. If this is a regular occurrence, your heart never really gets a chance to recover and go back to its true baseline.
When should you actually worry about a resting heart rate of 93?
If 93 is your absolute baseline—meaning you are well-rested, hydrated, calm, and haven't had caffeine, yet it still won't budge—it might be time to look deeper.
There are several underlying medical conditions that can push your heart rate into this high-normal zone:
- Anemia: If you don't have enough red blood cells to carry oxygen, your heart has to work double-time to compensate. This is especially common in women or people with iron deficiencies.
- Thyroid Issues: Hyperthyroidism (an overactive thyroid) is like putting a brick on your body's gas pedal. It speeds up your metabolism and your heart rate.
- Infection: Sometimes a high RHR is the very first sign that you're getting sick. Your heart rate often climbs 24 to 48 hours before you even feel a sniffle because your immune system is already starting the fight.
- Medication Side Effects: Certain asthma inhalers, ADHD medications (like Adderall or Ritalin), and even some over-the-counter decongestants can spike your heart rate.
The "Fitness Gap"
If you aren't active, your heart muscle isn't very strong. A weak heart is an inefficient pump. It has to beat more often to move blood. As you improve your cardiovascular fitness—think brisk walking, swimming, or cycling—your heart muscle gets stronger and larger. It can move more blood with a single squeeze. This is why elite marathoners sometimes have resting heart rates in the 30s or 40s.
For a sedentary person, a resting heart rate of 93 is often just a sign of "deconditioning." Your heart isn't sick; it’s just out of shape.
Simple ways to nudge that number down
You don't need a radical lifestyle overhaul overnight to see a change. Small, physiological interventions can make a massive difference in how your heart behaves.
1. The "Box Breathing" Hack
Your heart rate is directly tied to your breath. If you take short, shallow breaths, your heart rate stays high. Try this: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Do this for just two minutes. You will likely see that 93 drop into the 80s almost instantly. You're manually "braking" your nervous system.
2. Magnesium and Potassium
These minerals are electrolytes that regulate the electrical impulses in your heart. Most people are chronically low on magnesium. Increasing your intake through foods like spinach, almonds, or even a high-quality supplement can help "quiet" an irritable heart.
3. Consistent Zone 2 Exercise
You don't need to do sprints. In fact, intense sprints might spike your heart rate too much if you're starting at 93. Focus on "Zone 2" exercise—activity where you can still hold a conversation but you're definitely working. Walking uphill is the gold standard here. 30 minutes a day can drop your RHR by several beats over the course of a month.
4. Sleep Hygiene (The Boring Truth)
Going to bed at the same time every night stabilizes your circadian rhythm. When your rhythm is stable, your nocturnal heart rate (the lowest it gets while you sleep) drops, which usually lowers your daytime resting rate too.
A Note on Wearable Tech
We have to acknowledge that Apple Watches, Fitbits, and Oura rings aren't medical-grade EKG machines. They are generally accurate, but they can be thrown off by a loose strap, dark skin tones, or even cold weather (which causes vasoconstriction in the wrist).
If you see a resting heart rate of 93 on your watch, verify it manually. Put two fingers on your neck or wrist, count the beats for 15 seconds, and multiply by four. If the manual count matches the watch, then you know it's real.
The Bottom Line
A resting heart rate of 93 isn't an emergency, but it is a "yellow light." It’s your body's check-engine light flickering. It’s telling you that something—whether it's stress, a lack of fitness, dehydration, or an underlying deficiency—is keeping your system under pressure.
Don't ignore it, but don't obsess over it either. Treat it as data.
If you start experiencing palpitations (the feeling of your heart skipping a beat), chest pain, shortness of breath, or dizziness alongside that 93 bpm reading, that is when you stop reading articles online and go see a doctor. Otherwise, start with the basics: more water, more sleep, and maybe a little less caffeine.
Immediate Action Steps
- Audit your stimulants: Track how much caffeine and nicotine you use for three days and see if there's a direct correlation to your spikes.
- Check your iron levels: Ask your doctor for a ferritin test during your next blood work, especially if you also feel fatigued.
- Hydrate aggressively: Aim for half your body weight in ounces of water for 48 hours and see if that number 93 starts to drift downward.
- Morning measurements: Check your heart rate the very second you wake up, before you even get out of bed. This is your "true" resting heart rate, stripped of the day's stress and coffee. If it's much lower in the morning (say, 70s), then your daytime 93 is likely environmental. If it's 93 while you're literally waking up, it's time for a professional check-up.
Your heart is a remarkably resilient muscle, but it responds to the environment you create for it. Give it a little bit of help, and it’ll likely reward you with a much more relaxed rhythm.