Sun, Sweat, and Serotonin: Why Hot Weather is a Mental Health Challenge Too

The sun is splitting the sky, the evenings are long, and the sound of the ice cream van is finally back in our streets. Summer heatwaves can feel like a gift, a chance to relax and soak up some much-needed Vitamin D. We’re all pretty good at remembering the basics of hot weather safety: slap on the sun cream, wear a hat, and drink plenty of water.

But the challenges of a heatwave go more than skin deep. While we rightly focus on the physical first aid risks, like heat exhaustion or the specific dangers for children with asthma, we often forget to check in on our mental well-being. A period of intense heat is not just a physical challenge, but a mental one, too.

The Physical Risks We Know

First, let’s cover the well-knowns. Hot weather puts a strain on the body, and it’s vital to know how to respond. For vulnerable groups, the risks are even higher. Hot, polluted, and pollen-heavy air can be a significant trigger for respiratory conditions. It’s crucial for parents and carers of children with asthma to be extra vigilant during a heatwave, ensuring inhalers are always on hand and that children avoid strenuous activity during the hottest part of the day. For a fantastic in-depth guide, check out Asthma in Children: Coping During Heatwaves.

For everyone, regardless of age or health, there’s the risk of heat exhaustion. That feeling of dizziness, headache, excessive sweating, and nausea is your body’s warning signal that it’s overheating and struggling to cope. If ignored, it can lead to the much more serious condition of heatstroke. Knowing the signs and what to do is essential first aid. You can refresh your memory with this simple and effective guide to First Aid for Heat Exhaustion.

When the Heat Gets in Your Head

So, we’ve covered our bodies, but what about our minds? The link between soaring temperatures and our mental state is powerful and multifaceted.

• Sleep Disruption: Hot, sticky nights make it difficult to get restorative sleep. Poor sleep is a direct contributor to low mood, increased anxiety, and poor cognitive function.
• Irritability and Agitation: Have you ever felt “hangry”? The same applies to heat. Studies have consistently shown a link between high temperatures and increased irritability, aggression, and impatience. The physical discomfort can shorten our fuse and make us feel on edge.
• Anxiety Loops: The physical symptoms of being too hot—a racing heart, shortness of breath, dizziness—can mimic the symptoms of a panic attack. This can create a vicious cycle where the physical sensations of heat trigger anxiety, which in turn makes the physical symptoms feel even worse.

A Special Note on Mental Health Medication and Heat

This connection becomes even more critical for those taking certain medications for their mental health.

Many people benefit from antidepressants, the most common of which are SSRIs (Selective Serotonin Reuptake Inhibitors). These medications work by increasing the levels of serotonin, a neurotransmitter in the brain that helps regulate mood, sleep, and happiness. Other common medications include antipsychotics and tricyclic antidepressants.

While life-changing for many, some of these medications can have a side effect that’s particularly relevant during a heatwave: they can interfere with thermoregulation. This is your body’s ability to control its own temperature.

The hypothalamus, the part of your brain that acts as your internal thermostat, can be affected by these drugs. This means your body might struggle to cool itself down efficiently through sweating. Some medications can also reduce thirst, meaning you might not realise you’re becoming dehydrated. This combination significantly increases the risk of developing heat exhaustion or heatstroke.

This is not a reason to stop taking your medication. It is simply a call for greater awareness and extra precaution. If you are taking any of these medications, it’s wise to have a chat with your GP or pharmacist for personalised advice on staying safe in the heat.

A Holistic Plan for Hot Weather Wellness

So, how can we look after both our bodies and our minds when the temperature climbs?

1. Hydrate, Hydrate, Hydrate: Drink water consistently throughout the day, even before you feel thirsty.
2. Stay Cool: Avoid the sun during the hottest part of the day (usually 11 am to 3 pm). Keep your home cool by closing blinds and using fans. A cool shower or a damp flannel on the back of your neck can work wonders.
3. Prioritise Sleep: Do what you can to make your bedroom a cool sanctuary. Open windows at night (if it’s safe to do so), use a light sheet instead of a duvet, and avoid caffeine and alcohol before bed.
4. Acknowledge Your Mood: It’s okay to feel grumpy or anxious in the heat. Acknowledge the feeling without judgment. Simply telling yourself, “I’m feeling irritable because it’s so hot,” can help take the sting out of it.
5. Check In on Each Other: A heatwave is a community event. Check in on friends, family, and neighbours, especially those who are elderly, live alone, or you know are managing a health condition. A simple “How are you coping with the heat?” can make all the difference.

As the summer continues, let’s make a pact to look after ourselves and each other, body and mind. Stay safe, stay cool, and be kind to yourself.