5 Tips for Managing Heat Intolerance During the Summer
Summers can be a hard time to have heat intolerance, but there are things you can do proactively to help improve your tolerance, support yourself and manage symptoms to allow you to stary active and engaged.
OCCUPATIONAL THERAPY
Jason Kreuzman, MOT, OTR/L
7/6/20263 min read
Understanding Heat Intolerance
Heat intolerance can be a daunting challenge, especially for individuals with sensitive nervous systems. Managing symptoms requires a personalized and proactive approach, particularly during the summer months when temperatures and humidity soar. By employing effective strategies, you can better navigate the heat while maintaining symptom management. Here are five tips to help you successfully manage heat intolerance this summer.
1. Timing Outdoor Activities Wisely
One of the most critical aspects of managing heat intolerance is timing your outdoor activities when you can. Getting fresh air, touching grass, and getting sunlight are very important to our overall health, but the summer heat often limits us. Plan your events and essential outdoor activities during the cooler parts of the day, such as early morning or late evening. This small adjustment can significantly reduce your heat exposure, making outdoor tasks more manageable and less exhausting. If possible, schedule breaks indoors to cool down and hydrate.
2. Staying Hydrated and Supplement with Electrolyte Packets (as appropriate)
Hydration cannot be overstated, especially for those who experience heat intolerance. Regularly drinking water is vital but consider enhancing your hydration strategy by adding electrolyte packets, such as LMNT or instant hydration products that are sugar-free to maintain water and sodium levels. These can help replenish necessary minerals lost through sweat and better overall comfort in the heat. Often making sure we drink enough water alone can help us regulate our body's temperature, this amount can range from 8-12 cups daily depending on your activity and time outside. Try using a reusable water bottle with marked lines (ounces) to better observe the amount of water intake you are doing daily. If you are like me, you aren't always drinking as much as you should. Lets work on this together!
3. Proactive Pacing and Self-Care
Proactive pacing is crucial for managing heat intolerance effectively. This means balancing activity and rest, particularly in hot weather. It is vital to take breaks and not push yourself too hard. If you are spending time at the pool, still build in breaks in the shade of in the A/C to help regulate your bodies temperature. Moreover, incorporate self-care routines into your day-to-day activities to promote relaxation and mental well-being. This can be pausing to take a breather, doing slow stretches while in the A/C to see how your body is doing, and more. Allow yourself grace as you implement new strategies because no one gets it right all the time; remember that adapting to these changes is a gradual process and trying new strategies can take time to build into your day to day. You’ve got this—one step at a time!
4. Leveraging Fans for Comfort
Utilizing fans is a straightforward yet effective strategy for managing heat intolerance. Utilizing neck fans are great options while outside to help keep you body temperature down. But when you come back inside, using a small handheld fan can be a great recovery tool to proactively support yourself after bouts in the heat. Consider using oscillating fans for better air circulation, as they can help dissipate heat build-up in rooms and provide immediate relief during peak heat hours. Similarly, cool towels around your neck or holding ice in your hands (try the reusable ice cubes... game changer!) can be great grounding tools that cool you off as well.
5. Listening to Your Body
Being attentive to your body is incredibly important when managing symptoms of heat intolerance. Acknowledging when your body feels different is important, but also thinking rationally about why that is occurring can help with symptom management. "I have been outside for some time and haven't drunk much water, I wonder if I should go cool off and hydrate." Make sure to build in proactive breaks as your build up your tolerance to the heat. It is always going to be easier to take a break and productively implement these supportive strategies when you are not overheated, fatigued and thinking clearly. Just like how having awareness of symptom changes is helpful for management with FND, being in tune with your body's signals can empower you to act before symptoms escalate, allowing for a more enjoyable summer experience.
In conclusion, by following these five tips— timing outdoor activities, staying adequately hydrated, leveraging fans, pacing yourself and listening to your body —you can better manage heat intolerance throughout the summer. A pro tip is to carry your tools with you when you are out and about (towel to wet for your neck, neck or hand fan, water, hat with visor, etc.) that you can personalize as you need. Start small, focus on consistency, and remember, you don’t have to navigate this challenge alone. With a proactive plan and support, you can enjoy the warmer months more comfortably.
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