Coping in a Heatwave: Staying Safe with Inflammatory Arthritis

Tips for staying well in warm weather

As climate change leads to more frequent and intense heatwaves, people living with chronic conditions like inflammatory arthritis can face additional challenges. For some, high temperatures worsen symptoms such as fatigue, joint pain, and swelling. Others may experience dizziness, dehydration, or flare-ups triggered by disrupted sleep. With a little planning and care, it's possible to reduce some of the risks and stay more comfortable during extreme heat.

Why Heat Affects People with Inflammatory Arthritis

High temperatures can place extra strain on the body. People with arthritis may already have disrupted temperature regulation due to inflammation, medication side effects, or reduced mobility. Certain medications, like NSAIDs or biologics, may increase susceptibility to dehydration or affect how the body responds to heat. Additionally, disrupted sleep — common during hot nights — can worsen pain and fatigue, creating a cycle that’s hard to break.

Tips for Staying Safe and Comfortable

Here are some practical, evidence-informed ways to manage heatwaves more effectively:

1. Stay Hydrated:

   • Drink plenty of water regularly, even if you don’t feel thirsty. Avoid caffeine and alcohol where possible, as they can contribute to dehydration.

2. Create a Cool Zone:

   • Use fans, cooling mats, damp cloths, and blackout blinds to keep one area of your home cooler. Try to stay in this zone during the hottest parts of the day (usually between 11 am and 3 pm).

3. Dress for the Weather:

   • Loose, light-coloured clothing made of breathable fabrics like cotton or bamboo can help regulate body temperature. Wide-brimmed hats and UV-protective sunglasses can also offer extra comfort outdoors.

4. Use Cool Packs Safely:

   • Gel packs or chilled wraps can provide joint relief. Wrap them in a cloth to avoid skin damage, and limit use to 10–15 minutes at a time.

5. Pace Yourself and Rest Often:

   • Fatigue can increase in hot weather. Use pacing techniques (Plan, Prioritise, Pace, Position) to conserve energy and avoid overexertion. Try gentle stretching instead of longer exercise sessions if you’re feeling drained.

6. Eat Light, Nourishing Meals:

   • Smaller, cooler meals are often easier to digest in the heat. Opt for hydrating foods like cucumber, berries, and watermelon, and avoid heavy or salty foods when possible.

7. Sleep Smarter:

   • Use lightweight sheets, keep a fan on overnight (if not too drying for you), and place a bowl of cold water in front of the fan for added cooling. A lukewarm shower before bed can also help lower your core temperature.

8. Monitor Your Symptoms:

   • Keep an eye on signs of heat-related illness — such as confusion, muscle cramps, dizziness, or dry skin. If symptoms worsen, contact a healthcare professional promptly.

     
     

Who’s Most at Risk?

Those with limited mobility, multiple long-term conditions, or who live alone may be at higher risk during heatwaves. If you’re supporting someone with arthritis, check in regularly and help them access support if needed.

Evidence and Resources:

• NHS: How to cope in hot weather

• UK Health Security Agency: Beat the Heat Plan

• Versus Arthritis: Arthritis and the weather

Final Thoughts

Heatwaves can be draining for anyone, but they can be especially hard on people with inflammatory arthritis. By preparing in advance, listening to your body, and making small adaptations, you can reduce the risk of heat-related complications and protect your well-being. Don’t hesitate to ask for help or speak to a healthcare professional if you’re struggling to cope in the heat.