It is July now, so far this year the heat has been physically and mentally draining when temperatures soar over 30 degrees.
Summer and chronic illness, now that feels like a whole new story. It is not pretty, only pretty unbearable. There’s nothing worse than surviving one scorcher of a heatwave, then boom. Social media is plastered with the next record-breaking heatwave on its way, imminently. Like, hun, the UK is still recovering from the last one?! This is my personal survival guide to the heat as someone more vulnerable to heat intolerance.
Disclaimer: This is not medical or professional advice, simply personal experiences of what helps
Why Summer and chronic illness can be challenging
People with a chronic illness like M.E already have limited energy and must pace to prevent a crash (PEM). Some days I wake up and, much like my phone battery (If it didn’t get charged), I can already be starting my day on 50% rather than fully charged. That’s without the heatwave added to the mix; then I am using more energy when doing very little. Summer and chronic illness make this time of year sometimes debilitating and sometimes dangerous, which means knowing the best self-care tips can be importantly beneficial.
M.E very often presents with heat intolerance, both hot and cold, making it difficult to regulate and control temperature, creating higher sensitivity to the current extreme heat. This isn’t only something I struggle with during the summer; simple hot showers or baths can be too much for me, which is just annoying!
Tips for dealing with hot weather
- Stay hydrated always; this is super important for everyone, and dehydration will make you feel poorly, whether you can tolerate the warmer weather or not. Try keeping bottles of cold water or squash in the fridge ready to grab and go.
- Reduce what you do between 10 am and 6 pm when the heat is at its highest; try to stay out of the sun during these times as much as possible.
- Keep the curtains closed during daytime hours, especially if your rooms are south facing, because the sun shining in will just make the room hotter.
- Eat little and often to keep your energy stable throughout the day.
- Buy a cooling mat and pop it in the fridge; I find this helpful to either place my feet on or place on my pillow. Much like people are suggesting putting a hot water bottle in the freezer (No boiling water needed)
- Open all the windows up in the evening when it has cooled down to push the warm air out. Aiming a fan towards an open window also helps.
- Do not feel guilty for resting; the heat is using more energy even when doing nothing. Keeping safe is more important than anything else.
- You need to have a fan in the home. A normal fan will just blow the hot air around the room, so if it’s not an air conditioning or a water misting fan, then pop a securely tied bag of ice on a plate in front of the fan itself. I invested in the Shark Flex Breeze, which has been a game changer in my attic flat that can reach 50 degrees plus. Also consider a handheld fan for on the go.
As much as many love the sunshine, remember to be safe and know the signs of heat exhaustion and heat stroke. If you can, check in on loved ones who may be struggling and, most importantly, stay hydrated!
Sincerely, Abbey x