If you’re in the majority of people with MS who experience the Uhthoff phenomenon, it doesn’t mean that you can’t be physically active or go outside during the spring and summer. There are simple preventive measures you can take to reduce your chances of overheating.
Stay Cool Indoors
Air-conditioning, when available, is often the best way to stay cool indoors in hot weather, but it can be expensive. A few other strategies can help.
Air-Conditioning Air-conditioning is your best friend during hot weather. It helps maintain a comfortable indoor temperature and reduces humidity, both of which are crucial for managing heat sensitivity.
“If an air conditioner is needed to help minimize symptoms, the cost of the equipment may be tax deductible if your healthcare provider has written a prescription for it,” says Anderson.
Window Coverings Closing your shades or blinds when it’s sunny out helps to block the sun’s heat as well as its light, so your home doesn’t heat up as much.
Fans Fans, especially when combined with moisture, can enhance cooling. Placing a bowl of ice in front of a fan can create a makeshift air conditioner, circulating cooler air throughout the room.
Cool Showers or Baths A cool shower or bath can provide immediate relief by lowering your body temperature. Ensure the water is not too cold to avoid shock to your system.
Cooling Towels and Packs Applying cooling towels or packs to pulse points like the neck, wrists, and forehead can effectively lower body temperature. These products are designed to absorb heat and provide a cooling effect.
Lightweight and Breathable Clothing Wear loose-fitting, lightweight clothing made from natural fibers like cotton. These materials allow your skin to breathe and facilitate heat dissipation.
Stay Cool Outdoors
Time outdoors has physical and mental health benefits, but it’s important to be proactive about staying cool when you go outside in warm weather.
Time Your Activities Engage in outdoor activities during the cooler parts of the day, such as early morning or late evening, to minimize heat exposure.
Seek Shade When possible, stay in shaded areas when outdoors. Use umbrellas or hats to provide additional protection from direct sunlight.
Hydration Drink plenty of cool fluids, especially water and electrolyte drinks, to stay hydrated. Popsicles can also provide cooling relief.
“Proper hydration helps regulate body temperature and prevent overheating. To increase your water intake, drink a glass of water with every meal and carry a water bottle (preferably insulated to keep water chilled) that you can refill throughout the day,” says Anderson.
Cooling Vests and Accessories Use cooling products such as vests, neck wraps, and bandanas during exercise or outdoor activity, says Anderson.
There are different types of cooling clothing. Some are soaked in water and cool your body through natural evaporation. Others are frozen and provide cooling comfort until they “melt.” The most high-tech models circulate cold water via tubing and require an external cooling reservoir.
Check with your insurance company to see if any of these devices are covered in your plan. You may also be able to use money from a healthcare savings account to pay for them.
Portable Fans and Misters These inexpensive accessories can provide on-the-go cooling.
How to Manage Heat During Exercise
Exercising in Cooler Environments “Indoor gyms or early morning or late evening workouts can help keep you from getting overheated,” says Anderson. Water aerobics or swimming in a cool pool (less than 85 degrees) are also good options, she adds.
Water Breaks Take frequent hydration breaks during exercise to maintain fluid balance and prevent overheating.
Pacing and Listening to Your Body Avoid pushing yourself too hard. If you experience symptoms like dizziness or fatigue, stop and cool down immediately.
Cooling Strategies During and After Exercise Use cooling towels or vests during and after exercise to help lower your body temperature and reduce fatigue. A cool bath after exercise can help, too.
Be Mindful of Environmental Heat
Some foods, drinks, and medicines can contribute to overheating, as can hot environments.
Hot Beverages and Foods Be cautious with hot beverages and foods, as they can raise your internal body temperature. Opt for cooler foods and beverages in warm environments.
Saunas, Hot Tubs, and Steam Rooms Avoid using saunas, hot tubs, and steam rooms — they can significantly increase body temperature and exacerbate symptoms.
Sun Exposure Protect yourself from sun exposure by wearing protective clothing, hats, and sunscreen to prevent overheating and skin damage.
Alcohol and Caffeine Both alcohol and caffeine are diuretics, meaning they cause you to urinate more frequently, which can contribute to dehydration, particularly in the heat. Alcohol use can also increase heat sensitivity.