Hot temperatures can increase your risk for developing dehydration, which may make your joint pain ... [+]
Summers are mild in the hamlet of Red Earth Creek, Alberta. Temperatures in the Canadian town rarely exceed 70 degrees F. But during May of 2023, residents sweltered in temperatures that inched toward 90 degrees F. Red Earth Creek is one of many communities across the globe where people are struggling with record-breaking heat this year.
Summer can be uncomfortable if you have to deal with expensive utility bills, heat fatigue, and sweaty commutes. For people with joint pain, hot weather can be downright painful. Doctors worry that these record-high temperatures could exacerbate gout and other chronic conditions.
How Dehydration Correlates With Joint Pain
For years, J.B. Smith was a snowbird who fled blustery New York to spend his winter months under the balmy Florida sun. His travel plans changed when Florida’s heat (and his gout pain) became worse. “Florida’s been getting hotter and hotter. I remember when you’d at least need a light sweater in December. But now, the winters feel about as hot as the summers anywhere else. You’d think that the cold would make your joints lock up, but those humid days days don’t make me feel much better,” Smith says.
Smith isn’t alone. In a 2014 study published in the American Journal of Epidemiology, 632 gout patients reported their pain after they’d been exposed to different temperatures. Hot temperatures were 40% more likely to trigger a gout flare. Some people with lupus and inflammatory arthritis also report more severe joint pain during hot weather.
For many of these patients, the heat itself isn’t entirely to blame. Dehydration can worsen your joint pain. When you’re exposed to extreme heat for long periods of time, your body produces sweat to try to keep you cool. And when you sweat, you can quickly become dehydrated. This dehydration may decrease your pain tolerance and increase joint inflammation. In a 2016 study published in Psychophysiology, medical researchers found that people with no documented chronic illnesses were more sensitive to pain when those otherwise healthy participants were mildly dehydrated.
When you’re dehydrated, your body may not be able to replenish the synovial fluid in your joints. This fluid helps cushion your bones and tissues. Without this fluid, you may feel more stiffness or pain because your joints might be rubbing together. If you are chronically dehydrated, your body may lack the water that it needs to lubricate your joints.
Differences Between Heat Therapy and Hot Weather
Some people have conditions that make them sensitive to heat in general. However, heat therapy is a common and effective pain management strategy for many patients with chronic pain. Warm compresses can soothe aches, improve circulation, and help reduce your joint stiffness. However, hot summer days have a very different impact on your body.
When you use a warm bath or heating pad, you can control the level of heat and how long you apply that heat to your body. When you feel overheated, you can get out of the tub. Unlike an electric heating pad, you can’t turn off the hot sun during a summer day. Hot weather puts you at risk of developing dehydration and exhaustion, which can trigger painful flare ups.
Coping Strategies to Avoid Summer Flare Ups
This year, swaths of North America, Central America, Europe, and Asia are facing unprecedented summer heat. “The world could breach a new average temperature record in 2023 or 2024, fuelled by climate change and the anticipated return of the El Nino weather phenomenon,” reports Kate Abnett for Reuters.
Whether you’re in Alberta or Florida, you can protect your joints this summer by staying active and hydrated. Some people may try to escape the summer heat by hunkering inside. Maintain your flexibility by stretching and engaging in mild-to-moderate exercise. And when you venture outside, make sure to drink plenty of water. According to the CDC, “When working in the heat, drink 1 cup (8 ounces) of water every 15–20 minutes,” but remember that “If you are dehydrated when you start work, you may not be able to drink enough to catch up with your body’s need for water.” The best way to avoid dehydration is to drink water consistently throughout the day: before, during, and after strenuous activities.
Always consult with your doctor before you change your pain management plan, your diet, or your exercise routine.
