Why Do IBS Symptoms Get Worse in the Heat?
Hot girl summer can quickly turn into IBS flare summer for many, which can lead to more frustration and confusion about what’s going on in the body.
If you’ve experienced this, you’re in the right place, because there are actually 4 common reasons why this happens, and strategies you can use to get your summer back!
Stress on the body
Your body desires to maintain homeostasis, and this includes balance with internal temperature (aka temp). Core temp should be between 97.7-101.3 degrees F (or 36.5-38.5 C). When core temp is challenged in very cold or very warm environments, the body works hard to regulate internal temp to get back to the ideal core temp range. This is regulated by the hypothalamus in the brain.
The process of regulating core temp and the effects of higher core temp can both cause stress on the body, inducing a stress response from the autonomic nervous system. This response to heat is referred to as “heat stress.”
In times of stress, the digestive system can be affected, with slowed motility, increased stool clearing (aka short term diarrhea), and decreased digestive capacity. In those with IBS, the gut-brain interaction may also induce stress-related symptoms in the gut, including pain, cramping, and increased sensations.
What you can do:
Focus on keeping the body as cool as you can to prevent higher stress that comes with regulating temp. You can do this with cooling towels, splashing water on your neck and wrists often, drinking cooler water, staying in the shade, or using fans to cool your skin.
Reduce other stressors on the body as much as you can, including high emotional/mental stress and physical stress from high intensity exercise.
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Dehydration
One major way the body regulates core temp is through sweating, which results in the body losing water and increased water + hydration needs. This can lead to both diarrhea and constipation, as well as other symptoms like headache, fatigue, reflux, and nausea.
Fluid intake should be higher than cooler temperature months and added minerals (aka electrolytes) may be beneficial. This will help you maintain proper fluid balance and help replenish what is lost through sweat.
What you can do:
Aim for around 80-100 oz of water per day, even on the days you aren’t in the heat, to stay properly hydrated. A water bottle like this one can make this easier.
Add electrolytes either daily or on hotter days to help with fluid balance. This is one I like (definitely pair with a fruit juice to balance the flavor), but you can choose any you prefer and your healthcare team suggests. Always consult with a doctor or dietitian before adding a supplement to your diet.
Thermal hypersensitivity
A study from 2009 showed that those with IBS (both C and D types) were more sensitive to heat, showing lower heat pain threshold (HPTh) and heat pain tolerance (HPTo) levels.
This is only one study, but could explain why those with IBS have more reactions to hotter temperatures than those without IBS, and why hotter temperatures may increase symptom severity, especially pain, without a change in other factors.
What you can do:
You may not be able to change your sensitivity to heat, but you can keep this in mind to adjust your symptom management plan. It may be best to limit triggers and avoid the borderline triggers since you will be more susceptible to symptoms from the heat.
Changes in habits + diet during hotter months
This one may seem the most obvious, but is also commonly overlooked. When symptoms increase during warmer months, it can be helpful to evaluate any changes in habits and your diet that could be contributing. While these changes may not seem big, they could still have an impact on your symptoms.
Some questions to ask:
Are you eating more raw foods as you go for smoothies + salads over cooked meals? These will be harder to digest and may cause more bloating and gas.
Are you consuming more FODMAPs you may be sensitive to with seasonal produce? Seasonal fruits and vegetables may catch you by surprise if you haven’t been eating them, which may be a reason for a change in symptoms.
Are your meal patterns off due to more outdoor activities? Skipping meals, irregular meals, and spacing of meals can all impact your digestion and overall symptoms.
Is your sleep affected from the longer days + hotter temps at night? Poor sleep can increase gut irritability, which can change bowel patterns and make you more sensitive to other triggers.
Is your schedule more full, causing you to feel more stressed and neglect self care? If your stress load is higher, you may be experiencing more symptoms due to the gut-brain connection, and self care may be something you prioritize more.
Are you traveling more? Travel can throw off your gut and introduce more triggers that aren’t often present at home, which can cause more symptoms and flares.
Whatever your cause may be for more symptoms during hotter months, I hope these tips provide some relief so you can enjoy your summer, without the distress. If this is helpful for you, share this article with a friend! Tag me @erinjudge.rd if you share on Instagram or TikTok so I can see what you learned.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3220304/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2710781/
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