Five practical ways to look after yourself when the temperature rises
If you’ve ever found yourself saying, “My pain always seems worse when it’s hot,” you’re certainly not alone.
Every summer I hear the same question from people living with chronic or persistent pain:
“Is it just me, or does the heat make everything harder?”
The answer is that for many people, hot weather really can make living with pain feel more challenging. It doesn’t necessarily mean your condition has worsened or that more damage is happening. Instead, your body is working much harder to keep itself cool, and that can influence your pain, energy, sleep and overall wellbeing.
The good news is that there are several simple strategies that can make a real difference.
Why can hot weather make chronic pain feel worse?
Pain isn’t produced by one part of the body alone. It is influenced by your muscles, joints, nervous system, circulation, sleep, emotions, hydration and energy levels. When temperatures rise, all of these systems have to work a little harder.
Here are some of the reasons you may notice a change.
1. Your nervous system is already working overtime
If you live with persistent pain, your nervous system has often become more sensitive over time. Think of it as having a volume control that’s been turned up too high.
Heat is another form of sensory input. For some people, this additional stimulation can increase the nervous system’s sensitivity, making pain feel louder even though nothing harmful has changed.
This is particularly common in conditions such as fibromyalgia, CRPS, neuropathic pain and migraine.
2. Dehydration can increase pain and fatigue
When it’s hot, we lose more fluid through sweating, often without realising it.
Even mild dehydration can lead to:
- muscle cramps
- headaches
- increased fatigue
- poorer concentration
- reduced pain tolerance
If your body is struggling to regulate temperature and maintain hydration, everything can feel more effortful.
3. Poor sleep makes pain harder to manage
Many people already struggle with sleep when living with chronic pain.
Hot nights make it even harder to fall asleep and stay asleep.
Unfortunately, poor sleep and pain have a two-way relationship. Less sleep increases pain sensitivity, while more pain makes sleeping more difficult. After several warm nights, people often tell me they feel as though they’re “running on empty.”
4. Heat increases physical fatigue
Cooling ourselves takes energy. If you also live with conditions such as Long COVID, inflammatory arthritis, multiple sclerosis, chronic fatigue or fibromyalgia, that extra demand on your body can leave you feeling exhausted much more quickly. When energy falls, pain often becomes more noticeable too.
5. Daily routines change
During hot weather we often stop doing many of the activities that normally help us manage pain.
Perhaps you stop walking, avoid exercise, spend longer sitting, become less socially active, stay indoors all day.
While these choices are understandable, too much inactivity can lead to increased stiffness, reduced confidence and more pain over time.
The aim isn’t to push through the heat—it’s to adapt intelligently.
Five things you can do to help
1. Hydrate before you feel thirsty
Don’t wait until you feel dehydrated.
Keep a bottle of water nearby throughout the day and take small, regular drinks rather than trying to catch up later.
Adding ice, slices of lemon, cucumber or mint can make drinking more appealing.
If you’ve been sweating heavily, foods rich in water—such as melon, strawberries, cucumber and tomatoes—can also help replace fluids.
Little and often is usually much more effective than drinking a large amount all at once.
2. Respect your energy budget
One of the biggest mistakes I see is people trying to keep exactly the same routine despite the heat.
Instead, think like an athlete competing in difficult conditions.
Ask yourself:
“What is essential today?”
Prioritise the tasks that matter most and allow yourself permission to postpone the less important ones.
Schedule activities for the cooler parts of the day—early morning or later evening—and build in short recovery breaks before you become exhausted.
Pacing isn’t giving up.
It’s using your energy wisely.
3. Keep moving—but move differently
Movement remains one of the most powerful ways of managing persistent pain.
However, during a heatwave, this might not mean your usual routine.
Instead, consider:
- shorter walks
- exercising early morning
- gentle stretching indoors
- swimming if available
- chair-based movement
- mobility exercises with a fan nearby
The goal isn’t intensity.
The goal is keeping your body moving enough to prevent stiffness while respecting your current capacity.
Remember, consistency beats perfection.
4. Help your body cool down
Small changes can make a surprisingly big difference.
Try:
- cool showers rather than very cold ones
- a damp flannel on your neck or wrists
- lightweight, loose-fitting clothing
- keeping curtains closed during the hottest part of the day
- using a fan to improve air circulation
- cooling your bedroom before bedtime
Many people also find it helpful to keep a cool pack wrapped in a towel for particularly painful joints.
The aim isn’t to become cold—it’s simply to reduce the extra work your body is doing.
5. Be kind to yourself
Perhaps the most important strategy of all.
Many people become frustrated when they find themselves slowing down because of the heat.
“I should be coping better.”
“I’ve wasted today.”
“I haven’t achieved enough.”
These thoughts add another layer of stress to an already overloaded nervous system.
Instead, remind yourself:
“My body is working harder today.”
Adjusting your expectations isn’t weakness.
It’s good self-management.
Sometimes the most productive thing you can do is protect tomorrow by respecting today’s limits.
A final thought
Living with chronic pain means constantly adapting to changing circumstances.
Hot weather is simply another one of those challenges.
Rather than fighting against your body, try working with it.
Drink regularly.
Move gently.
Protect your sleep.
Respect your energy.
Treat yourself with the same compassion you would offer someone you care about.
Pain management isn’t about doing more.
It’s about doing the right things at the right time.
And on the hottest days of the year, that may simply mean slowing down a little—and recognising that this isn’t failure.
It’s wisdom.