I recently did a post on keeping cool, but with the heat becoming even more extreme lately, I felt it was important to share a bit more—particularly from the perspective of being autistic. For many of us on the spectrum, hot weather doesn’t just feel uncomfortable. It can actually be dangerous. We are often more vulnerable to heat intolerance and heat exhaustion, and there are a few key reasons for this:

• We may not notice how dehydrated or overheated we are – Interoception (our ability to sense internal body cues like thirst, fatigue, or overheating) can be different for autistic people, so we might not recognise when we’re in danger until it’s quite serious.
• We may be oversensitive to heat or have difficulties with thermoregulation – Our bodies can struggle to adjust efficiently to temperature changes. What feels warm to someone else might feel unbearable to us, or we may feel oddly “fine” even when overheating.
• Medications can interfere – Some medications commonly prescribed for autistic people (such as antipsychotics, stimulants, or certain antidepressants) can affect how our body regulates temperature or maintains hydration.

Signs of Heat Exhaustion – if you’re starting to feel unwell in the heat, please don’t ignore it. Common signs of heat exhaustion include:

• Dizziness or feeling faint
• Headache
• Sweating heavily, or suddenly stopping sweating
• Pale, clammy skin
• Muscle cramps
• Rapid breathing or pulse
• Feeling sick or actually vomiting
• Feeling unusually tired, weak, or confused
• You don’t need to have all these symptoms – even just a few can mean your body is struggling.

If you suspect heat exhaustion – in yourself or someone else – take action straight away:

• Move to a cooler place, ideally indoors or into the shade.
• Lie down and raise your feet slightly.
• Drink cool water or an electrolyte drink if you have one.
• Cool your skin with a damp cloth, cold pack, or fan.
• Loosen or remove excess clothing.
• You should start feeling better within 30 minutes. If you don’t, or if symptoms worsen, it could be moving into heatstroke, which is an emergency.

If you or someone else is:

• Not improving after half an hour of cooling down
• Struggling to breathe
• Confused, unresponsive, or losing consciousness
• Has a high temperature that won’t come down
• Seizing or having muscle rigidity

Call 111 (or 999 if it’s severe or life-threatening). It’s always better to be cautious – you don’t need to ‘prove’ you’re unwell to justify asking for help.

If you’re autistic, don’t wait until you’re dangerously overheated to act. Listen to your body – or if that’s hard, try to follow a routine for hydration and breaks in the shade. If you’re unsure whether you’re overheating, play it safe and cool down anyway.
And please – don’t be afraid to ask someone for help or to call for support. Your safety matters.