New to this series?
Start with the Introduction Naming The Invisible <Click Here>
A quick, kind guide for ADHD & Autistic people (Part 1: everyday tips – science-lite)
1. “Is it just me, or is this room an oven?”
Many neurodivergent (ND) adults—those with ADHD, autism, or both—notice they feel much hotter, much sooner than everyone around them. It’s not drama, laziness, or poor fitness. It’s the way our brains and bodies handle temperature.
2. Three fast reasons ND individuals run hot
- Different body signals
The inner “temperature alarm” can be slow to warn you or can scream too loud, too late. - Stress turns up the heat
A burst of adrenaline (think deadlines, flashing lights, noisy crowds) raises core temperature in seconds. - Medication matters
Stimulants and some other mental-health medicines can nudge your thermostat higher and hide thirst cues.
That’s all the science for now. More details come in Part 2.
3. Off-meds challenges (no pills on board)
- Hot brain = fast brain-fog: a small heat rise can wipe out focus.
- Meltdown risk: for many autistic people, heat + sensory noise can trigger shutdowns or panic.
- Late thirst: you may start to feel faint before you realise you’re dehydrated.
4. On-meds challenges (pills on board)
Medicine type | Common heat issues | Quick fix |
Stimulants (e.g., Ritalin/Concerta, Elvanse) | Higher core temp, weaker thirst & sweat signals | Drink on a timer, plan shade breaks |
Atomoxetine / Guanfacine | Milder, but can raise blood pressure | Check BP, hydrate early |
SSRIs / SNRIs (e.g.) | Less sweating | Add electrolytes |
Risperidone / Aripiprazole | Block sweating & skin cooling | Cooling vests, desk fans |
5. Five smart habits for everyone
- Drink by the clock – 250 ml every 30–45 min in warm weather, even if you’re “not thirsty yet.”
- Pre-cool – cold drink or cool pack on wrists/neck before heading out or suiting up.
- Light layers – breathable fabrics; keep a dry spare shirt in a zip-bag.
- Set an alarm – smartwatch or phone reminder to check heat, drink, shade.
- Buddy up – let a friend or colleague flag if you look flushed or slowed.
6. Job-specific quick wins
You are… | Watch out for… | Tiny tweaks that help |
Police / first responder | Body armour traps heat | Gel packs in vest pockets, water at every call change |
Healthcare worker | PPE + long shifts | Cooling towel under gown, electrolyte pops between patients |
Prison officer | Hot tiers, poor airflow | Rotate posts (indoor ↔ yard), desk fan at station |
Prisoner | Locked spaces, limited water | Ask staff for ice water & extra cool-off breaks |
Outdoor crew / construction | Physical load + sun | Heavy tasks before 11 a.m., shade canopy, salty snacks |
Same idea in every setting: anticipate, cool early, hydrate often, rest briefly.
7. Red-flag signs – stop & cool NOW
- Headache + goosebumps but no sweat
- Dizziness or sudden fatigue
- Confusion, slurred speech, or temp ≥ 40 °C (call emergency services)
8. Share your cooling hacks
Share your own cooling hacks in the comments – crowdsourcing is a neurodivergent combined effort.
Next in the “Hidden Patterns” Series:
Part 2 will unpack how dopamine, the hypothalamus, and certain meds bend your thermostat—and what prescribers can do about it. If you just needed the quick wins, you’re set for now. If you love the nerdy details, stay tuned!
Why Do I Overheat? Part 2 – The Deep Dive for Clinicians, Nerds and Neuro-Curious? <Click Here>
