How to Cope with a Heat Wave When Chronically Ill

Our first significant heat wave of the year is coming up this week. And, as someone living with chronic illnesses, the arrival of a heat wave can bring about extra challenges. I live with chronic fatigue syndrome (ME/CFS), chronic pain, and fibromyalgia; I understand the toll that extreme temperatures can take on our broken bodies. I used to relish the heat and still do now; however, I struggle to stay in the heat during a heat wave. I’m unable to manage the heat like I used to be able to pre-chronic illness, as the heat wave can quickly become uncomfortable for me and even increase my body fatigue and pain.

Below are some strategies and tips I use to help navigate through a heat wave while managing a chronic illness.

Staying Hydrated

One of the most crucial daily things to do, particularly during a heat wave, is to stay hydrated. Dehydration can exacerbate symptoms and lead to further health complications, as well as a horrid headache. I always make sure to drink plenty of flavoured water (I am not a fan of plain water; thus, I drink flavoured water) throughout the day. Also, consider setting a timer or using a water-tracking app to remind yourself to drink fluids throughout the day.

Keeping Your Home Cool

Maintaining a cool environment is essential when facing high temperatures. Since I don't have an AC, I use electric fans; I also keep my blinds and curtains closed to block out sunlight and finally I like to create cross-ventilation in my home, i.e., a nice draft, by opening windows on opposite sides of my home.

Clothing

Wearing light and breathable clothing is essential for me as it can help my body to regulate its temperature more effectively. Also, with my chronic illnesses comes sensory overload, so I can’t manage certain clothes that, for example, may be tight around my wrists or clothes that are/feel heavy. Thus, I opt for loose-fitting, lightweight, natural cotton or linen garments.

Pre-Plan When Going Outdoors

During a heat wave, limiting my time outdoors is essential for me, especially during the hottest parts of the day, as I can experience light sensitivity, and the heat can increase my body's fatigue and pain. Pre-panning my trips, big or small, is essential for me generally, but more so during a heat wave. I always make sure to take sunscreen, a hat, and sunglasses to protect myself from the sun.

Listen to Your Body

I pay close attention to how my body manages or reacts to the heat. I have to be mindful of any symptoms that indicate heat exhaustion or heatstroke (I’m also a natural redhead with fair skin, so I am an experienced pro at being careful in the sun), such as dizziness, rapid heartbeat, nausea, or confusion. If I start feeling unwell, I move to a cooler place, hide from the sun and rest.

Cooling Products

Various cooling products are available to help you manage heat during a heat wave. From cooling towels, fans, and gel ice packs to cooling vests, they can help lower body temperature. Also, taking a cool shower or bath can help reduce overheating.

Consider Lighter Meals

Opt for light and refreshing meals that don't require much cooking to avoid adding extra heat to your living space. I love a salad! I tend to eat smaller meals more frequently to prevent overheating during digestion. I love to include fruits and vegetables in my diet to stay nourished and to replenish electrolytes naturally.

Don’t Forget Self-Care

During a heat wave, it's essential to prioritize self-care and pay attention to your mental health. I like to practice relaxation techniques such as deep breathing, meditation, and yoga, which help massively reduce stress and keep me grounded. During a heat wave, I make sure to get plenty of rest, and I avoid pushing myself too hard.

Final Thoughts

Stay safe, stay cool, and take care of yourself during a heat wave.

How do you plan to cope with the upcoming heat wave? Share your strategies in the comments below!

As a lifestyle parenting blogger, I understand the importance of sharing tips and advice on managing health challenges while navigating everyday life. If you found this blog post helpful, feel free to explore more articles on chronic illness, parenting, and self-care on my blog. And thank you for dropping by!

About me

I am a married mother of four children. One of those four children is our granddaughter, for whom we are SGO (legal guardians)/kinship carers. I run a small business and enjoy writing, so I blog. My blog focuses on my family life as well as my experiences of living with chronic illnesses and disabilities such as ME/CFS, spinal stenosis, chronic pain, and fibromyalgia.  Oh, and I am only in my mid-40s.