If, like me, you struggle with heat and temperature regulation, you may find that summer is a challenging time when the weather heats up.

While many people look forward to those long, sunny days, the heat can wreak havoc on our already sensitive systems. Temperature sensitivity is incredibly common with fibromyalgia, and I know I’m not alone in finding that hot weather can intensify pain, increase fatigue, and generally make life more uncomfortable.

If you’re struggling with the heat this summer, you’re definitely not on your own.

Why Does Heat Affect Us So Much?

Before diving into coping strategies, it’s worth understanding why heat can be particularly problematic for those of us with fibromyalgia. Our bodies already struggle with temperature regulation, and the heat can exacerbate inflammation, disrupt sleep patterns, and increase muscle tension. Some of us find that heat makes our pain worse, while others experience increased fatigue or brain fog.

Staying Cool Indoors

Create Your Own Cool Zone I’ve found that closing curtains or blinds during the hottest part of the day makes a real difference. If you have fans, position them strategically – placing a bowl of ice in front of a fan can create a makeshift air conditioning effect.

Cool Showers and Baths A lukewarm shower or bath can provide instant relief. I tend to have cooler showers during hot spells, and sometimes I’ll even run cold water over my wrists and ankles where the blood vessels are close to the surface. It’s amazing how much this can help bring your overall body temperature down.

Cooling Products Investing in some cooling aids can be a game-changer. Cooling towels, gel packs that you can keep in the fridge, and even cooling pillow inserts can provide relief when the heat becomes overwhelming. I keep a few gel packs in the freezer wrapped in thin towels, ready to use on particularly painful areas.

Smart Hydration Strategies

Little and Often Staying hydrated is crucial, but with fibromyalgia, we need to be particularly mindful. I’ve learned to sip water regularly throughout the day rather than trying to gulp down large amounts. Room temperature water is often easier on the system than ice-cold drinks.

Electrolyte Balance When it’s hot and we’re sweating more, we lose electrolytes. Adding a pinch of sea salt to your water or having the occasional sports drink can help maintain that balance. Just be mindful of sugar content if you’re watching your intake.

Adapting Your Daily Routine

Timing is Everything I’ve had to become quite strategic about when I do things during hot weather. Early morning or late evening are the best times for any activities that require being outdoors or any physical exertion. My dogs are walked first thing in the morning and again in the evening on shorter walks than we would usually do.

Dress for Success Loose, light-coloured clothing made from breathable fabrics like cotton or linen can make a world of difference.

Managing Outings and Social Events

Plan Ahead If you need to go out during hot weather, I try to make sure that I have a cooling strategy – whether that’s a handheld fan or a cooling towel. I always wear a hat or cap in hot weather if I am out and about.

Know Your Limits It’s okay to say no to outdoor summer events or to leave early if you’re getting overwhelmed by the heat. As most of us fibro folk know, pushing through often leads to days of increased pain and fatigue afterwards, so it’s simply not worth it.

Sleep Strategies for Hot Nights

Cool Your Bed Sleeping can be particularly challenging during hot weather and in really hot spells I sleep with an electric fan right by the side of my bed. I’ve also found that a hot water bottle filled with cold water can provide cooling relief for painful areas.

Create a Cross-Breeze If you have more than one window in your bedroom, try to create a cross-breeze with fans.

Listen to Your Body

One of the key pieces of advice that covers many bases with fibro is to listen to your body. If the heat is making your symptoms worse, don’t feel guilty about taking extra rest, cancelling plans, or doing whatever you need to do to cope. Fibromyalgia already makes life challenging enough without the added stress of trying to maintain a normal schedule during a heatwave.

Some days will be harder than others, and that’s okay. Be kind to yourself, use whatever strategies work for you, and remember that cooler weather will come again.