15 tips for coping with hot weather

Hannah Ensor
Jun 16
2 min read

I have Postural tachycardia syndrome (PoTS) (see more info at https://www.potsuk.org/ ) - which makes me unable to cope with heat. I don't mean I feel hot and sticky. I mean that I become increasingly unable to think clearly, lose coordination (causing slurred speech as well as difficulty keeping my balance or carrying out any physical tasks), and can lose consciousness. So managing my temperature is a really important part of managing my symptoms.

Stickman cartoon "Heat intolerance v feeling a bit too warm.". Stickman 1 crumpled on the floor, dizzy and semi-conscious "I'm too hot" (holding a sign that says "ability to think, speak, coordinate and generally function is missing. Try again when it's cooler." Opposite them is a smiling stickman with a slightly red face, a few drops of sweat, holding a cold drink "I know exactly what you mean. I feel all hot and sweaty!"

Here are some tips and tricks I use for coping with hot weather, depending on the circumstances.

layers. Thin layers so I can adjust to draughts etc. My preferred is light scarves so I can protect my skin from cold draughts without overheating.
water spray - spraying water on the wrists, inside the elbows, and neck.
staying hydrated - upping both liquid and salt intake
cooling vest - this is a vest thing with pockets that hold 'phase change cooling packs'. Phase change packs are like ice-packs, but they 'freeze' at 16 degrees C (or other specified temperature) instead of 0 (freezing). And stay at that temperature until melted (which takes 2-3 hours) Mine is from https://www.ezcooldown.com/ Seriously amazing. (note: this company is in Germany, so you won't pay VAT on the shop, but will have to pay import duties and taxes to customs. I tried a UK equivalent but the quality was poor - the vest turned everything it touched black - even after several washes, and I had to return it.)
sitting with feet in cold water.
having a damp cloth to put on neck
in longer heatwaves - spending the worst few days in an air conditioned hotel
small meals - cold food only. (the oven and hob in my house are not allowed to be switched on in hot weather)
keeping curtains closed on windows that catch the sun to keep the heat out - until the sun goes down and it cools outside then opening all the curtains, and windows (and doors if I can) to let the cool in.
fans
visiting the freezer/chilled aisle in a supermarket
spending the hottest time of the day somewhere air conditioned (e.g. office building, cafe with air con, vehicle with air con)
spending minimal time upright during the hottest part of the day (this is related to PoTS - it reduces my overall level of symptoms, and so reduces the strain and shortens the recovery time)
becoming more nocturnal in major heatwaves. For example, I might get up for breakfast at about 6 - function for a few hours then back to bed and do absolutely nothing except try and stay cool, hydrated, and rested, from late morning until evening. It's not unusual for me to eat dinner at midnight in a major heatwave - then go to bed about 1 or 2am.
Staying in the shade (or in the house if that's cooler)

I also avoid speaking as much as I can during heatwaves (another trigger for my PoTS symptoms - my body really doesn't do well with other symptom triggers added to the heat) - so particular cards also tend to get much more use if I interact with anyone during a heatwave!

Heat Intolerance card

If you have any strategies I haven't mentioned, but that you find helpful, please share them in the comments!