Preamble ‘The Heat Paradox’- Author: Markus Klotz
21 degrees Celsius, nicely conditioned room temperature during the day and similarly mild temperatures at night (or lower because of the permanent breeze) at the beach is a luxury we really value here in Larnaca. We have observed that during heatwaves in Central Europe we always have an extreme inflow of patients here on the island – we get many calls requesting last minute appointments. The higher temperatures in Central Europe are, the more calls we get.
The reason for that is what we call ‘The Heat Paradox’.
In Central Europe the majority of buildings do not have air-conditioning. Once temperatures hit 30+ degrees Celsius (and since the last few years often 40+ degrees Celsius), living with chronic conditions in extreme heatwaves became almost unbearable for most that are affected. The paradox is that in southern countries like Cyprus, traditionally every building, restaurant, airport, lobby, car and taxi is fully air-conditioned.
So as only approximately 10% of buildings in Central Europe have air-conditioning, the easiest thing to do during a heatwave is to fly south – as paradox as that may sound. The days are spent under air-conditioned temperatures and the evenings, nights and mornings are spent outdoors or on the beach or pool in a mild breeze.
The following blog post of our health coach Tanja is a lifeline for all of those that do not have access to air-conditioning in Central Europe or other places during heat waves.
Managing Long Covid Heat Intolerance in the Summer Heat – Author: Tanja Walser
For many people living with Long COVID, the arrival of summer can bring unexpected challenges. One of the most common and distressing issues is Long COVID heat intolerance – a heightened sensitivity to heat that worsens symptoms and makes daily life more difficult. Whether it’s dizziness, fatigue, brain fog, or heart palpitations, heat can amplify these symptoms, especially for those also experiencing conditions like Postural Orthostatic Tachycardia Syndrome (POTS), a frequent companion diagnosis with Long COVID.
In this post, we’ll explore why heat intolerance happens with Long COVID, how it relates to conditions like POTS, and practical ways to manage symptoms during the hot months, including simple cooling techniques and homemade electrolyte support.
Understanding Long COVID Heat Intolerance
Long COVID heat intolerance happens because the body’s usual ways of regulating temperature become impaired. The autonomic nervous system, which controls involuntary processes like heart rate and blood vessel constriction, can be disrupted by Long COVID. This is especially true in people with POTS, who already experience abnormal blood flow and heart rate responses.
When the temperature rises, blood vessels dilate to help release heat. But in POTS, this dilation can cause blood to pool in the lower body, reducing blood flow to the brain and causing dizziness or fainting. Sweat responses might also be abnormal, meaning the body struggles to cool down naturally. As a result, even mild heat exposure can trigger a cascade of symptoms such as:
● Light-headedness or faintness
● Rapid heartbeat
● Fatigue and muscle weakness
● Headaches or brain fog
● Nausea
● Sleep disturbances
This sensitivity to heat means that summer, with its higher temperatures and often increased humidity, can become a real challenge for people with Long COVID.
Practical Ways to Stay Cool and Support Your Body
Managing Long COVID heat intolerance is about gentle care and listening to your body’s signals. Here are some strategies that can help:
1. Use Cooling Techniques That Don’t Overwhelm
For many with Long COVID, cold showers or baths may be too energy-intense. Instead, try these gentler cooling methods:
● Splash cold water on your face, especially around the eyes and cheeks. This can stimulate the vagus nerve and help calm your nervous system.
● Use a damp, cool cloth or cooling towel on your forehead, neck, or wrists.
● Soak your feet or hands in cool water for 10-15 minutes.
These techniques can help reduce your core temperature without the effort and shock of a cold shower.
2. Wear Light, Breathable Clothing
Choose natural fabrics like cotton or linen that allow your skin to breathe. Loose-fitting clothes help air circulate around your body, aiding heat loss.
3. Optimize Airflow
Use fans and open windows during cooler parts of the day to create a cross-breeze. Sometimes moving air feels more soothing than air conditioning alone.
4. Avoid Direct Sunlight and Plan Activities for Cooler Times
Try to stay indoors or in the shade during the hottest parts of the day, typically between 11 am and 3 pm. Schedule walks or errands for early morning or late afternoon.
5. Pace Yourself and Rest Often
Heat increases the body’s workload. Listen to your body and rest as needed. Overexertion can worsen symptoms and prolong recovery times.
Homemade Electrolyte Drink to Support Hydration
Heat intolerance and increased sweating can lead to electrolyte imbalances, which may worsen dizziness and fatigue. Commercial electrolyte drinks are often high in sugar or costly, so here’s a simple, budget-friendly recipe to keep you hydrated and supported:
Ingredients
● 500 ml filtered water
● 1/4 teaspoon sea salt (unrefined like Celtic or Himalayan)
● 1/4 teaspoon cream of tartar (a natural source of potassium)
● Optional: a squeeze of fresh lemon or lime juice for flavour
Instructions
Mix all ingredients in a bottle and sip throughout the day. Keep refrigerated and use within 24 hours.
This drink helps replenish sodium and potassium without added sugars, supporting blood volume and nerve function.
Caring for Emotional Wellbeing During Hot Weather
Living with Long COVID heat intolerance isn’t just physically challenging – the emotional toll can be significant, too.
● It’s common to feel frustration or sadness about reduced activities during summer.
● Give yourself permission to slow down without guilt.
● Find small pleasures that soothe, like watching the birds in the garden.
● Stay connected to supportive friends and family, even if only virtually.
Recognising the emotional impact and practising self-compassion are important parts of managing your health.
When to Seek Further Support
If heat intolerance is significantly impacting your daily life or worsening your symptoms, it’s important to reach out for professional help. At the Apheresiscenter, we understand the complexity of Long COVID and related conditions like POTS.
Our team offers personalised assessments and support plans designed to help you manage symptoms and improve your quality of life, especially through the challenges of summer heat.
If you’re curious about how functional medicine health coaching could help in your own Long COVID recovery, Tanja offers a free 20-minute conversation to explore what next steps might feel most supportive for you. Click here to book a time that suits you.
