A Lupus and Fibro Warrior’s Guide to Heatwaves and Humidity

Welcome to the South, where the tea is sweet, the accents are sweeter, and the weather has us all sweating like we’re being slow-cooked in a Crockpot on “High.” Except this year, it’s not just the South, it’s the whole dang East Coast, too.

If you live with Lupus or Fibromyalgia, you already know summer doesn’t just mean heat. It means the air feels like soup, your skin is rebelling, and your nervous system has basically filed for workers’ comp.

Let’s talk about what the heat really does to our bodies, and how to deal when your body’s thermostat is basically broken.

It’s Not Just Heat, It’s Humidity’s Drama Too

The South, and increasingly the entire East Coast, has been in a full-body sweat since May. But for lupus and fibro warriors, humidity might be even worse than heat.

Humidity adds an extra layer of cruelty:

• Makes joint swelling worse
• Increases fatigue
• Triggers flares faster (especially with heat + UV combo)
• Makes your skin feel like it’s suffocating
• Slows sweat evaporation, meaning your body can’t cool itself efficiently

Ever feel like you’re hot, dizzy, and in pain but not actually sunburned? That’s the moisture monster at work.

Chronic Illness in a Heatwave: What Actually Helps

These aren’t just guesses—these are tried-and-true tips from folks who’ve been there, done that, and probably have an entire drawer of cooling products.

1. Hydrate Like You’re Training for the Olympics

Lupus and fibro make you more prone to dehydration. Add in humidity and heat? You’re asking for a flare. Stick to water, but throw in electrolyte packets (like LMNT, Liquid I.V., or Nuun), coconut water (unsweetened is best), Cucumber + mint water for a bloat-fighting bonus.

2. Wear the Right Sunscreen (and Reapply!)

Yes, even if you’re in the shade. UV rays are sneakier than gas station sushi.

3. Humidity Hacks

Stay indoors mid-day (10 am - 4 pm), invest in a dehumidifier if you’re stuck inside, use cooling towels or ice wraps around neck/armpits for instant relief, and use a portable personal fans (USB rechargeable neck ones are a game-changer).

4. Clothes Matter

Stick with loose, light, and breathable like linen, and consider a UV hat.

5. Eat Smart: Heatwave-Friendly Foods That Actually Help

The last thing you want is a heavy meal dragging your energy down. Your body’s already in survival mode, don’t give it a three-course burden.

6. Don’t Fight the Nap

Lupus and fibro fatigue hits differently when it’s hot out. Even a 20-minute nap can reset your nervous system, and help with brain fog.
Let’s normalize “heat naps” as a medical necessity, not laziness. We are not lazy. We are seasoned nap professionals.

7. Check In With Your People

Summer often makes isolation worse, we say no to BBQs, beach days, and last-minute plans. Stay connected, even if it’s just texting “Too hot. Brain broken. Send memes.”

Final Thought From the Humid Swamp Zone

Chronic illness in extreme weather isn’t just uncomfortable, it’s dangerous. But with some planning, the right tools, and a sense of humor about the ridiculousness of it all, we can make it through.

So drink your water, slather that SPF, and when in doubt, stay inside with the fan on high and say a little prayer to the gods of air conditioning.

And remember: if your neighbor complains about the heat and they don’t have a chronic illness, you have full permission to respond with a smile and a,
“Bless your heart. You have no idea.”