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Do you ever feel like the summer heat is out to get you? I used to love everything about this season—the long days, the poolside sun, and back-to-back outdoor activities. Then Multiple Sclerosis came into my world and brought with it a major curveball: heat intolerance.

If you’ve experienced the same shift, you’re not alone. MS fatigue and heat sensitivity are very real, and they can turn a joyful summer day into a major energy drain. Today I’m sharing practical strategies that have helped me enjoy summer again without being sidelined by fatigue.

Why Summer is Especially Challenging with MS

Let’s start with some honesty. This is probably my least favorite part of living with MS. It feels like the diagnosis took one of my favorite seasons away from me.

The fear of overheating isn’t something most people understand, but in this community, we get it. Heat intolerance can affect your energy, thinking, mood, and physical function. And for many of us, it comes out of nowhere and hits hard.

So let’s talk about how to better understand your body, protect your energy, and cool down effectively.

How Do You Know Your Heat Tolerance?

Everyone’s MS is different, which means everyone’s tipping point with heat is too. There’s no exact number on the thermostat that will tell you when to stop. But there are two things I recommend paying attention to:

1. Source of the Heat

I’ve noticed that artificial heat sources like space heaters or outdoor heat lamps are more intense for me than the sun itself. I can usually manage natural heat longer, especially if I can move between sun and shade or wear a hat to stay protected.

Try to observe how different heat sources affect your body. You may find that you can tolerate one better than the other, and this information helps you make more informed choices about where you go and what activities you do.

2. Intensity of the Heat

It’s not just the temperature. It’s how that temperature builds up in your body. I’ve found that high-intensity exercise can be less triggering than moderate activities that raise my internal body temperature but don’t make me sweat.

That trapped internal heat is what makes me crash the hardest. Once I started wearing a cooling vest and standing near AC vents during workouts, it made a big difference. Paying attention to what activities heat you up the most can help you avoid fatigue crashes.

My Favorite Tools and Tips for Cooling Down

Some cooling gear can feel a little clunky or inconvenient, but many tools are helpful with a little trial and error. Here’s what works best for me:

Cooling Gear

• Cooling scarves: Reusable and easy to keep in your bag.
• Ice vest: My go-to for workouts or long outdoor events.
• Instant ice packs: Great for quick relief at pulse points.
• Personal neck fan: Surprisingly effective for keeping your head and face cool.
• Hat: It might sound basic, but it’s a lifesaver for blocking direct sunlight.

Fast Cooling Hacks

• Apply ice packs to your wrists, neck, or behind your knees.
• Cold showers can drop your core temperature fast. Bonus: drink water while you shower.
• Misting fan: Portable, refreshing, and a must-have in your summer kit.
• Drink lots of ice water throughout the day.
• Try peppermint essential oil on the back of your neck for a cooling sensation.

Smart Summer Habits

• Dress for the heat with light fabrics and breathable styles.
• Park in the shade and use a sunshield for your car.
• Pre-cool your car before getting in.
• Bring canopy chairs or find your own shade when you’re outside.
• Use cordless outdoor fans like the Shark fan with built-in misting.
• Plan outdoor activities around early mornings or late afternoons to avoid peak sun.
• Prioritize outings near lakes or beaches for the added breeze.

How to Talk to Loved Ones About MS and Heat

One of the hardest parts of managing MS fatigue in summer is helping friends and family understand why the heat impacts you so much. Here’s what I suggest:

• Be open and honest. Let them know how heat affects your symptoms.
• Keep it simple. You don’t need to over-explain.
• Share your limitations before events so you can plan ahead together.
• Suggest alternatives that work for both of you, like indoor meetups or shaded outings.

Most people will appreciate your honesty and want to support you once they understand what’s going on.

If summer used to be your favorite season, I get it. It’s hard to let go of that carefree feeling. But it’s possible to create a new version of summer that still brings joy, connection, and comfort without the heat crash.

Want More Encouragement Like This? Tune into this week’s special episode of My MS Podcast: 🎧 Managing MS Fatigue in Summer and Listen now to My MS Podcast