Staying Safe in a Heatwave When You Live with a Disability
Heatwaves are hard enough, but when your body already works overtime, the impact can be exhausting. Whether you’re heading out for brunch, going to a hospital appointment, sitting watching the kids play footy, or simply trying to stay comfortable at home, preparation is key to staying safe in hot weather.
As someone who has been living with a spinal injury for 20 years and uses mobility aids full-time, here are my favourite tips for surviving the heat and avoiding flare-ups, fatigue, and overheating.
☀️Hydration is Everything
Fatigue and flare-ups all hit harder when you’re dehydrated. Keep your water bottle with you at all times, I carry my Stanley Cup everywhere with me. Honestly I know I thought they were cringe for ages too, but I now have one and it has dramatically increased my water intake. Well worth buying one I promise! If you struggle to drink plain water, add fruit slices or electrolytes for an extra boost. Setting reminders on your phone can also keep your hydration levels up throughout the day.
☀️Dress Smart
Loose, breathable fabrics in light colours are a game-changer. Make sure to avoid things that may catch on your crutches or walking stick like super long flowing skirts or trousers. I have also found with my orthotics that lining it with cotton to reduce sticking and rubbing on hot days really works! I imagine this would work equally for a brace too!
☀️Mobility Aids Prep
Hot weather and walking aids aren’t always the best mix. Whether you use crutches or walking sticks, neoprene handle grips can stop your hands burning on hot plastic and avoids sweaty, uncomfy palms. The soft grip improves all round comfort and grip. Then if you are a crutch user, pair that with cuff covers to avoid bare arms sticking to plastic or getting rubbed raw, and you will not regret it. Tiny changes - huge difference.
☀️Rest Without Guilt
Heat increases exhaustion for everyone, chronic illness or not. You don’t win any awards by pushing through beyond your limits, you'll just suffer for it later. So, try and plan your day around the cooler hours – get out earlier in the morning or wait until the evenings. Also, make sure you are building in breaks whenever you need them. Your health always comes first.
☀️Cool the Core
Fans are great, but cooling your core temperature directly is even better. Place cooling towels or ice packs on your wrists, neck, ankles, or lower back to regulate your temperature faster. A great tip to so freeze a damp flannel in a ziplock bag and take it with you for instant cooling on the go!
☀️Check Your Medications
Some medications can increase your sensitivity to heat, dehydration, or sunlight. For example, certain painkillers, antidepressants, and heart medications can reduce your ability to sweat or regulate temperature, making overheating more likely.
💊 Top Tip:
Check your medication leaflets or speak to your pharmacist or GP to understand how your meds might interact with hot weather. Knowing side effects in advance can help you plan your day better, increase hydration, and avoid potential health risks.
☀️Prioritise Shade
When you're outside, make it your mission to find shade wherever you can. Whether you're at the beach, in your garden, or walking to the shop, seek shaded spots to prevent overheating. Carrying a small UV umbrella or parasol can also create portable shade wherever you go.
Heatwaves are extra tough when your body is already doing the most just to keep you upright and functioning. These small changes can make a huge difference in keeping you safe and supported through summer.
If you want to read more useful mobility aid tips, check out these blogs:
