Summer can be genuinely difficult when you’re sensitive to heat.
Whether that’s because you’re autistic, have a chronic illness, take medications that affect temperature regulation, burn easily, sweat a lot, or simply hate feeling sticky and overstimulated, you’re not imagining it and you’re not alone.
Over the years I’ve assembled a collection of products, habits, and accommodations that make hot weather significantly more manageable—and this is the list I wish I’d had much sooner.
Why you should trust me on this: I'm a professional travel writer who has spent years living through AC-less European summers. I'm autistic and have ADHD, with sensory sensitivities that make temperature swings especially difficult. I'm also on SSRIs, which can increase heat intolerance and sweating. I'm a curvy girl all too familiar with the realities of chafing and boob sweat. And I have vitiligo, which means I'm extra careful about sun exposure.
In other words: if there is a way to make summer more comfortable, I've probably tried it.
If you’re wondering which cooling blanket, portable fan, anti-chafe stick, etc. made the cut, I’ve linked my favorites throughout the post. No pressure to buy anything! This list is meant to be helpful whether you’re shopping or not.
Obviously not all of these tips will be accessible or realistic for everyone. Take what works for you, leave what doesn’t, and adapt as needed!
Think of these as your first line of defense: small changes that can make your home feel noticeably cooler and more comfortable, even without air conditioning.
Fans everywhere (ceiling fans, table fans, outdoor fans, etc.)
Blackout curtains to keep afternoon sun from turning your home into an oven
Screens for windows so you can maximize airflow without inviting in every mosquito in the neighborhood
Still and sparkling water in the fridge at all times
Ice cube trays that are actually easy to refill and empty (the little things matter!)
Electrolyte packets stocked in a kitchen drawer
Grapes, watermelon, popsicles, etc. in the fridge/freezer as a sensory-friendly cooling snack
Cooling products in the freezer: cooling neck ring, migraine cap, ice roller for face
A lightweight cooling blanket for sleep, and cotton percale sheets (a game-changer if heat tends to keep you awake)
Cooling shower products like this minty-fresh shampoo and body wash
Clinical-strength antiperspirant before bed (trust me on the timing! it works better this way)
A little preparation goes a long way. These are the things I do before walking out the door so I'm not spending the rest of the day trying to recover from heat, sweat, sunburn, or sensory overload.
Morning skincare routine, ending with face SPF and SPF lip balm
Powder under the boobs
Lotion-to-powder anywhere else that tends to get sweaty
Anti-chafe stick between thighs (a non-negotiable for me)
Anti-chafe shorts (easily my most-worn summer clothing item)
Sweat-wicking bra (the difference between “slightly warm” and “swamp tits”)
Hair tied or clipped up off your neck, if long hair makes you overheat
Outfits entirely comprised of natural fibers so your clothes can breeeeeathe (linen and cotton co-ords are ideal)
Comfortable walking sandals or sneakers with sweat-wicking socks
Keep your body sunscreen and bug spray by the front door so you don't forget either
My goal is to leave the house prepared for the version of the day that inevitably ends up hotter, sunnier, and sweatier than I expected.
Portable fan—plus a paper fan backup, because batteries have a sense of humor
UPF sun hat (especially important if you’re prone to burning!)
Non-slip sunglasses you won’t have to push back up your nose all day long
Refillable water bottle and electrolyte packs (particularly if you take meds that make you run hot)
Facial spray and/or blotting sheets, depending on your sensory preference
Cooling towel (especially useful for travel, festivals, outdoor markets, and theme parks)
A quick-dry hand towel for sweat emergencies
Foldable tote bag, so you’re not stuck carrying extra layers once the temperature rises
Mini versions of all the essentials, for reapplication as needed: antiperspirant deodorant, anti-chafe stick, face sunscreen, body sunscreen, bug spray, SPF lip balm
Peppermint essential oil roller for a temporary cooling sensation
Instant cooling patches (I was skeptical until I tried them)
A spare shirt if you’re going to be outside all day
Despite our best efforts, sometimes we still end up overheating. When that happens, these are the things that help me cool down and recover before I hit full sensory meltdown mode.
Cool water on wrists, neck, and behind the knees
Change into dry clothes as soon as possible
A lukewarm (not ice-cold!) shower
Electrolytes before you think you need them
Give yourself recovery time instead of pushing through
Possibly the most important section on the list! Products can help, but sometimes the real solution is adjusting expectations, making accommodations, and remembering that your comfort matters, too.
Summer doesn't have to be something you white-knuckle your way through.
Permission to decline outdoor plans during peak heat hours
Choosing restaurants, cafés, museums, and activities based on air conditioning availability—and not feeling guilty about it!
Building extra transition time into your day if heat tends to trigger fatigue or sensory overload
Scheduling walks and errands for early morning or evening whenever possible
Treating overheating as a legitimate accessibility issue rather than a personal failing
None of these things make summer disappear, but together they make it a whole lot more manageable.
And now I want to hear from you!
Did I miss anything?
What's your secret weapon for surviving summer when heat and humidity feel less like a season and more like a personal attack? Let me know in the comments! I'd love to keep adding to this list and learning from the collective wisdom of sweaty, sensory-sensitive people everywhere.
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