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Beating the Summer Heat with FND: Finding the Right Balance

This article is intended for educational purposes only and should not replace medical advice from your healthcare provider. If heat consistently worsens your symptoms or you experience signs of heat-related illness, seek medical attention promptly.


Summer often brings sunshine, vacations, and opportunities to spend more time outdoors. For many people living with Functional Neurological Disorder (FND), however, warmer temperatures can also bring new challenges. Increased fatigue, dizziness, weakness, brain fog, pain, tremors, and other symptoms may become more noticeable during periods of heat or high humidity.


At the same time, avoiding the outdoors altogether isn't the answer. Sunlight provides important health benefits—including helping your body produce vitamin D, supporting your body's natural sleep-wake cycle, and promoting overall mental well-being. The goal isn't to fear the heat—it's to find a healthy balance while listening to your body's unique needs.


Watch our short video (~1 minute):



Why Can Heat Make FND Symptoms Worse?


Research specifically examining heat intolerance in FND is still limited. However, many people living with FND report that hot weather can temporarily worsen their symptoms. While scientists continue to study why this happens, it's recognized that heat places additional stress on the body and can affect many neurological conditions. (NINDS; CDC)


When you're exposed to high temperatures, your body works harder to cool itself by increasing blood flow to the skin and producing sweat. This natural cooling process requires energy and fluids, which may leave some people feeling more fatigued or physically drained. (CDC)


For some people with FND, hot weather may contribute to symptoms such as:

  • Increased fatigue or exhaustion

  • Dizziness or feeling lightheaded

  • Brain fog or difficulty concentrating

  • Muscle weakness

  • Reduced physical endurance

  • Increased discomfort or pain

  • More noticeable tremors or movement symptoms

  • Feeling overwhelmed or overstimulated


Everyone experiences FND differently. Some people notice significant changes during hot weather, while others experience little to no difference. Neither experience is more "normal" than the other.


Another important factor is hydration. As your body sweats, it loses fluids and electrolytes. Even mild dehydration can contribute to headaches, fatigue, dizziness, muscle cramps, and difficulty concentrating—all symptoms that may already be challenging for someone living with FND. (MedlinePlus; CDC)


The Benefits of Sunshine


While excessive heat can be difficult, sunshine itself offers many important health benefits. The key is enjoying it safely.


Vitamin D Production


One of the best-known benefits of sunlight is that it helps your skin produce vitamin D.


Vitamin D plays an important role in:

  • Maintaining healthy bones

  • Supporting muscle function

  • Supporting immune system health

  • Overall health and well-being


Many people have low vitamin D levels, especially those who spend most of their time indoors. If you're concerned about your vitamin D, talk with your healthcare provider about whether testing or supplementation may be appropriate for you. (NIH Office of Dietary Supplements)


Supporting Mental Well-Being


Natural sunlight also helps regulate your body's circadian rhythm—your internal clock that influences sleep, energy levels, and mood. (NIMH)


Getting regular exposure to natural daylight has been associated with:

  • Improved mood

  • Better sleep quality

  • Increased daytime alertness

  • Support for overall mental well-being


Sometimes, even spending 10–30 minutes outdoors during the cooler parts of the day can provide these benefits while reducing exposure to extreme heat.


Finding the Right Balance


Living with FND often means learning to work with your body instead of against it. Summer is no different.


Rather than avoiding outdoor activities altogether, consider planning them during the cooler parts of the day, such as early morning or later in the evening. If you'll be outside, look for shaded areas, take breaks indoors when possible, and don't hesitate to cool down before symptoms become overwhelming.


Some strategies that may help include:

  • 💧 Drink water regularly throughout the day—even before you feel thirsty.

  • 🧊 Use cooling towels, ice packs, handheld fans, or misting bottles if they help you stay comfortable.

  • 👕 Wear lightweight, loose-fitting, breathable clothing.

  • 🧢 Wear a wide-brimmed hat and sunscreen to protect your skin.

  • 🍉 Eat water-rich foods such as watermelon, cucumbers, oranges, strawberries, and lettuce.

  • 🏠 Take breaks in air-conditioned or shaded spaces.

  • ⏰ Avoid strenuous activities during the hottest part of the day whenever possible.

  • 😴 Pace yourself and build rest breaks into your day.


These recommendations can help reduce the risk of heat-related illness while making it easier to enjoy summer safely. (CDC)


Listen to Your Body


One of the most valuable skills many people with FND develop is recognizing their body's early warning signs.


If you notice increasing fatigue, dizziness, worsening neurological symptoms, or simply feel like your body needs a break, give yourself permission to rest. Taking a break isn't "giving up"—it's responding to what your body needs in that moment.


Remember, your worth isn't measured by how much you accomplish on a hot summer day.

Rest is not a setback; it's an important part of caring for yourself.


You Know Your Body Best


There isn't a one-size-fits-all approach to managing FND during the summer. What works well for one person may not work for another, and that's okay.


Finding your balance may take some trial and error. By paying attention to your body's signals, staying hydrated, enjoying sunshine safely, and pacing yourself, you can make the most of the season while protecting your health.


This summer, don't feel like you have to choose between staying inside all day or pushing through the heat. Instead, give yourself permission to find what works best for you. Some days that may mean a morning walk, enjoying your coffee on the porch, or sitting in the shade for a few minutes. Other days, it may mean staying indoors where it's cool—and that's okay too.


Listen to your body. Give yourself grace. And remember: taking care of yourself is never something you need to apologize for.



References


Summer Heat & FND

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