Why Autistic People Struggle with the Heat (and How to Help)

Summer is here. The sun is shining. And for a lot of autistic people, it’s absolutely miserable.

Sure, everyone complains when it’s too hot. But for autistic individuals, heat isn’t just unpleasant—it can be completely overwhelming, even unbearable. Between sensory sensitivities, temperature regulation issues, and executive functioning struggles, dealing with hot weather can feel like an impossible task.

So, why is heat so rough for autistic people, and what can we do about it? Let’s break it down.

Sensory Sensitivities and Heat: A Nightmare Combo

Autistic individuals often experience sensory input more intensely than neurotypical people. And heat? It’s a lot of sensory input.

🔥 Too Much Sensation at Once

It’s not just the temperature itself—it’s the humidity, the sticky clothes, the sweat, the bright sun, the loud fans, the constant need to drink water. It all piles up, leading to sensory overload faster than you can say “heat wave.”

👕 Clothing Woes

Light, breezy summer clothes might seem like the obvious solution, but not all fabrics feel okay. If someone is used to wearing long sleeves or specific textures for sensory comfort, switching to lighter clothing can feel just as uncomfortable as the heat itself.

💨 The Overstimulation Spiral

Heat makes everything more—more noise, more discomfort, more exhaustion. It becomes a perfect storm for shutdowns, meltdowns, or just plain frustration.

Interoception: When Your Body Won’t Send Clear Signals

Interoception is the ability to recognize internal bodily signals, like hunger, thirst, or temperature changes. Many autistic individuals have differences in interoception, which means they might:

🚫 Not Realize They’re Overheating

By the time they feel dizzy or nauseous, they’re already in full-on heat exhaustion mode. Not fun.

🚫 Forget to Drink Water

If they don’t feel thirsty the way others do, they might not realize they need hydration until they’re already dehydrated.

🚫 Struggle to Regulate Temperature

The body is supposed to cool itself down automatically—sweating, adjusting clothing, seeking shade. But for some autistic individuals, those responses don’t happen as efficiently. The result? Getting overheated faster than expected.

Executive Functioning in Hot Weather: Everything is Harder

Hot weather doesn’t just affect the body—it also makes thinking, planning, and decision-making harder.

🤯 What to Wear? What to Do?

Choosing weather-appropriate clothing, adjusting plans for the heat, and knowing when to take a break? All executive function tasks. And when the brain is already drained from the heat, these decisions feel ten times harder.

📅 Routine Disruptions = Extra Stress

Many autistic people rely on routines to keep things predictable. A heatwave that messes up their usual schedule? Instant stress.

😵‍💫 The Shutdown/Meltdown Factor

When the body and brain hit their limit, shutdowns (going nonverbal, withdrawing) or meltdowns (intense distress responses) are more likely. And when that happens, self-regulation—like drinking water or moving to a cooler spot—becomes even more difficult.

How to Make Heat More Bearable

Luckily, there are ways to make summer less of a sensory nightmare. Here are some strategies:

✔ Find the Right Clothing – Lightweight, breathable fabrics that still feel good are key. If someone prefers long sleeves, light cotton or moisture-wicking fabric can help.

✔ Use Cooling Accessories – Personal fans, cooling towels, ice packs—anything that helps regulate temperature. Bonus points for making it fun, like a water spritz bottle.

✔ Create a Cooler Environment – Air conditioning, shade, blackout curtains, and avoiding peak heat hours all help.

✔ Hydration Hacks – If plain water isn’t appealing, flavored drinks, electrolyte packets, or fun straws can make hydration easier. Also, setting reminders can help if someone forgets to drink.

✔ Plan Around the Heat – If possible, avoid outdoor activities during the hottest parts of the day and choose cooler options instead.

Understanding Makes a Difference

For autistic individuals, heat isn’t just annoying—it can be physically and mentally exhausting. It’s not about being dramatic or picky; it’s about real sensory and regulation challenges.

By understanding why heat is harder for autistic people and making small accommodations, we can help make summer more manageable (and maybe even enjoyable).

And if all else fails? Find a fan, grab a cold drink, and wait for fall. 🍂