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You may avoid being outside when it’s brutally hot. But when overwhelming heat comes from your own body, there’s no escaping its intensity. Here’s what you need to know about heat intolerance, its causes, and heat-regulating supplements that may prevent or minimize symptoms of heat intolerance.
What is heat intolerance?
Heat intolerance is when your body and skin are hypersensitive to a rise in temperature. The feeling of overwhelming heat may come on fast and last only a couple of minutes. That can be the case with menopausal hot flashes. But the feeling of being overheated can also develop gradually. When that happens, heat discomfort can last much longer.
Heat intolerance isn’t the same as heat stroke, which can raise your body temperature to as high as 106 degrees Fahrenheit within as little as 10 minutes. It’s also not the same as heat exhaustion, which can occur after several days of exposure to high temperatures. Heat stroke and heat exhaustion are dangerous, heat-related illnesses that are typically caused by being outside in high heat or working in a high-temperature environment.
And while heat intolerance isn’t an illness like heat stroke or heat exhaustion, some medical conditions or illnesses may contribute to the condition.
Heat intolerance causes
If you have heat intolerance, an off-kilter hypothalamus is likely behind your flushed face and sweaty clothes. The hypothalamus gland acts as the “control center” of your brain that regulates body temperature, along with appetite and certain other nervous system functions. The hypothalamus keeps body temperature within a couple of degrees of our normal core temperature of 98.6 F.
“Think of [the hypothalamus] as your nervous system control, like a thermometer in your body,” says Harvey Castro, MD, a board-certified emergency medicine physician in Dallas, Texas. When this nervous system monitor isn’t working, it can signal your body to heat up, even when your temperature is normal, he says.
The most common causes of heat intolerance include:
- Stimulants like amphetamines or certain diet pills
- Menopause
- Caffeine
- Anxiety
- Taking too much thyroid medication
- Hyperthyroidism (overactive thyroid)
- Dehydration
- Diuretic medications and diuretic beverages (tea, for example)
- Obesity
- Autonomic dysfunction (dysautonomia)
- Multiple sclerosis
Why your body needs to regulate heat
Our bodies are designed to function at an optimal temperature. Extreme shifts in body temperature could alter your body chemistry and potentially affect certain enzymatic and cellular processes.
As the hypothalamus stops regulating heat during a heat-related illness (not heat intolerance) such as heat stroke, dehydration can occur. Reduced blood volume from dehydration can cause reduced blood flow and oxygen to vital organs. In extreme cases, heat-related conditions can result in coma, organ failure, or death.
With heat intolerance, the body’s reactions may not be that extreme. The discomfort from being too hot is an attempt by your hypothalamus to keep your body at a temperature for optimal function. “Your body is always trying to get to a certain number, temperature-wise,” Dr. Castro says. “Your body is going to do its best to regulate.”
The good news is several vitamins and supplements may help treat the underlying causes or resulting complications of heat intolerance.
What can I take to reduce body heat?
The following vitamins and nutrients may help minimize heat intolerance symptoms. They are also found in many foods, including in high amounts in the foods listed below. If you don’t want to take supplements and vitamins, an increased intake of certain foods may help minimize heat intolerance symptoms.
1. Magnesium
Magnesium is a mineral that regulates nerve and muscle function, blood pressure, and blood sugar levels, among numerous other bodily functions. For example, it also helps the body form proteins and maintain bone density. People with heat intolerance may experience excessive sweating, which may lower magnesium levels in the body.
“Magnesium is important for hundreds of chemical reactions, muscle function, and protein synthesis,” says Daniel Krinsky, R.Ph., founder of PGx101, a company that provides pharmacogenomics training. “It’s thought that it also plays a role in regulating body temperature. If intake isn’t sufficient, especially when people aren’t drinking enough and consuming proper foods that include magnesium (and other important nutrients), this deficiency could contribute to problems dealing with the heat.”
Foods that may contain high levels of magnesium include:
- Spinach
- Pumpkin and chia seeds
- Cashews, almonds, and peanuts
- Black beans
- Yogurt
- Peanut butter
2. Potassium and other electrolytes
Potassium is an electrolyte mineral that helps your body maintain normal fluid and blood volume. Excessive sweating and heat may lead to dehydration and lower potassium levels.
“One of the main concerns when temperatures rise is dehydration,” Krinsky says. “Lack of appropriate fluid intake can lead to issues with electrolytes, which is why products like Gatorade and Powerade are so popular.”
Foods high in potassium include:
- Bananas
- Dried apricots
- Raisins
- Orange juice
- Meats, fish, and poultry
- Spinach, tomatoes, broccoli
- Kidney beans and soybeans
- Lentils
- Milk and yogurt
- Salt substitutes
Be sure to speak with your healthcare provider before taking supplements of potassium, which can be dangerous—even deadly—if levels are too high. Taking too much potassium could be particularly dangerous if you take certain medications or have kidney disease.
3. Omega-3
Omega-3 are essential fatty acids that have been shown to help reduce inflammation and help support nerve health, according to Dr. Castro. Therefore, omega-3 supplementation could help people with multiple sclerosis who are affected by heat intolerance. However, Dr. Castro says the ”decrease in inflammation would be helpful” as a byproduct for anyone experiencing heat intolerance.
In addition to supplementation, omega-3 can be found in the following foods:
- Fatty fishes such as salmon, mackerel, tuna, herring, and sardines
- Walnuts, flax seeds, and chia seeds
- Flaxseed, soybean, and canola oil
- Eggs
- Juices, soy beverages, yogurt, and milk fortified with DHA and other omega-3s
6 tips for managing heat intolerance
In addition to adding foods and supplements to your diet, other measures you can take to help with heat intolerance. Here are 6 tips to try:
- Drink lots of fluids, including electrolyte drinks.
- Keep your thermostat set at a comfortable level.
- Limit outdoor time in hot, humid weather.
- Wear cooling vests and neck wraps during exercise or activities outdoors.
- Exercise in a cool environment or pool, if possible.
- Take cool baths and showers.
Bottom line: Keep cool with heat-regulating supplements
Heat intolerance can make you sweat more, which can deplete important minerals and vitamins that help regulate heat. Adding certain supplements to your diet rich in omega-3s, magnesium, potassium, and B12 may help with the symptoms or underlying cause of heat intolerance. Make sure you take them at the optimal time of day or with certain foods for better absorption, as directed by your healthcare provider.
Always ask your healthcare provider before taking any supplements to ensure you stay safe and healthy.
