Managing chronic pain during a heatwave is about reducing heat stress and preventing the secondary effects that make pain flare, such as, dehydration, inflammation, poor sleep and muscle fatigue.
Here are five tips to help manage your pain in the hot weather:
Stay hydrated: Even mild dehydration can increase muscle cramping, headaches, fatigue, and pain sensitivity - so fluids can be one of your most powerful tools in a heatwave.
- Sip fluids consistently throughout the day rather than waiting until you feel thirsty.
- If you're sweating more than usual, you'll need more fluid than on a normal day.
Keep your body cool: It might be tempting to reach for a heat pad or hot water bottle, but on hot days these could worsen pain symptoms. Instead, try gentle cooling:
- Cooling pads or towels.
- A damp flannel in front of a fan.
- Cool (not icy cold) showers.
- Foot bath in lukewarm water.
Keep in mind that very cold temperatures can trigger muscle guarding or nerve pain, and using ice directly on the skin risks skin damage - so moderate cooling is often better.
Adjust your daily activities: On hot days, it's especially important to listen to your body and take things slowly.
- Avoid direct sun on high-pain days.
- Run errands in the morning or evening when it's cooler.
- Wear sunscreen, a hat, and light breathable clothing.
- Try to avoid exercise or activities that make you hotter.
Protect your sleep: Heat and poor sleep are a difficult combination, as disrupted sleep increases pain perception and makes the following day harder to manage.
- A cool shower before bed can help to lower your body temperature.
- A cool fan aimed across the body to help you sleep.
- Lightweight cotton bedding, a chilled pillowcase or cooling pillow insert, and blackout curtains during the day will all help keep your room cooler and more comfortable to rest in.
Eat lightly and wisely: Heavy meals can raise your body temperature and worsen fatigue, so smaller, more frequent meals can be a better approach on hot days.
- Avoid caffeine, alcohol, and hot drinks.
- Focusing on smaller meals with anti-inflammatory foods can also help - our diet booklet has detailed, practical guidance on where to start.
Managing chronic pain during a heatwave can be hard work. Remember to take care of yourself. It's okay to enjoy the warm weather while also allowing yourself to slow down, ask for help, and prioritise rest. Small adjustments can make a real difference to how you feel.
