Why some people melt in mild weather while others thrive in the heat, and what you can do about it.
It was barely 22 degrees outside when Linda arrived at her GP surgery looking like she'd just completed a marathon in the Sahara. She was flushed, sweating, and clearly distressed despite the relatively mild temperature that had most people reaching for light cardigans rather than stripping off layers.
"Everyone keeps telling me it's not even that hot," she told her doctor, dabbing at her forehead with a tissue. "But I feel like I'm burning up from the inside. Last week I nearly fainted just walking to the shops, and yesterday I had to leave a meeting because I was dripping with sweat. My colleagues must think I'm falling apart."
Linda's experience is far more common than most people realise. While some individuals sail through summer looking comfortable and energised, others struggle with even modest temperature increases, feeling overheated, exhausted, and sometimes genuinely unwell. The difference isn't just about fitness levels or weight - it's about fundamental constitutional patterns that affect how your body handles heat.
Heat intolerance is rarely about the external temperature alone. More often, it's about internal heat patterns that make your body's cooling systems work overtime or malfunction entirely. Understanding these patterns - and knowing how to address them - can mean the difference between dreading summer and actually enjoying it.
The Many Faces of Internal Heat
Not all heat problems are created equal, and this is where Chinese medicine's sophisticated understanding of internal temperature regulation becomes invaluable. What looks like simple "heat intolerance" might actually be one of several distinct patterns, each requiring completely different approaches.
Excess Fire is what most people imagine when they think of internal heat. These are people with robust constitutions who generate too much heat through lifestyle factors - too much spicy food, alcohol, stress, or intense activity. They tend to be red-faced, thirsty, possibly irritable, and genuinely benefit from cooling strategies like cold drinks and air conditioning. Their heat is real but manageable through appropriate cooling measures.
Yin Deficiency Heat is far more common and much trickier to treat. This isn't excess heat but rather insufficient cooling mechanisms. Think of it like a car with a broken cooling system - the engine generates normal heat but can't dissipate it properly. People with this pattern often feel hot but also dry, restless, and tired. They might experience night sweats, anxiety, insomnia, and that peculiar feeling of being "hot but not refreshed by cooling."
Empty Heat from Energy Deficiency presents as heat intolerance combined with fatigue and weakness. These people feel hot easily but also feel drained by heat, often experiencing what feels like heat exhaustion in modest temperatures. They might sweat excessively with minimal exertion but feel cold in air conditioning. Their problem isn't too much heat but insufficient energy to regulate temperature properly.
Liver Fire Rising manifests as heat that moves upward - hot flashes, facial flushing, irritability, headaches, and feeling overheated from the chest up while possibly feeling normal or even cold in the lower body. This pattern is common during menopause but can affect anyone dealing with chronic stress or emotional frustration.
Linda, it turned out, had a classic yin deficiency pattern. Her body was generating normal amounts of heat but lacked the cooling "fluids" needed to regulate temperature effectively. No amount of external cooling was going to fix her internal cooling system - she needed constitutional support to rebuild her cooling reserves.
Why Heat Tolerance Varies So Dramatically
The variation in heat tolerance between individuals is enormous, and it's not just about body size or fitness level. Practitioners regularly see slim, fit people who wilt in mild heat and larger, sedentary people who remain comfortable in sweltering conditions. The difference usually comes down to constitutional patterns established by genetics, lifestyle, age, and medical history.
Constitutional strength plays a huge role. Some people are born with robust cooling systems - strong internal resources, healthy circulation, and efficient temperature regulation. Others inherit weaker constitutions that struggle with temperature extremes in either direction.
Age and hormonal changes significantly affect heat tolerance. Children often handle heat well because their internal reserves are naturally abundant. Many people notice decreased heat tolerance as they age, particularly women during perimenopause and menopause when declining hormones affect the body's cooling mechanisms.
Chronic stress and overwork systematically deplete the internal reserves needed for temperature regulation. People who've been burning the candle at both ends often develop heat intolerance as a sign that their internal resources are running low.
Medications and medical conditions can dramatically affect temperature regulation. Thyroid disorders, certain blood pressure medications, antidepressants, and hormonal treatments can all interfere with the body's ability to maintain comfortable temperature.
Lifestyle factors like alcohol consumption, spicy food intake, irregular sleep, and chronic dehydration can all generate internal heat or impair cooling mechanisms.
The key insight is that heat intolerance is often a symptom of deeper imbalances rather than just a quirky personal trait. Addressing the underlying pattern usually improves heat tolerance along with overall health.
Hot Flashes: The Classic Internal Fire
Hot flashes deserve special attention because they're such a clear example of how internal heat patterns work. Most women experiencing hot flashes aren't actually in overheated environments - the heat is being generated internally and often accompanied by other symptoms that reveal the underlying pattern.
Kidney Yin Deficiency Hot Flashes are the most common type. They often come with night sweats, insomnia, anxiety, dry mouth, and feeling "wired but tired." These women might feel hot suddenly but also feel dried out and depleted. Cooling strategies help temporarily, but the real solution involves nourishing internal reserves through appropriate support and lifestyle modifications.
Liver Fire Hot Flashes tend to be more intense and often triggered by emotional stress. They might be accompanied by irritability, headaches, red face, and feeling heat rise from the chest to the head. These respond better to strategies that calm liver fire - stress reduction, avoiding alcohol and spicy foods, and approaches that specifically address emotional heat.
Heart Fire Hot Flashes often come with palpitations, restlessness, insomnia, and emotional volatility. The heat feels more centred in the chest and might be accompanied by anxiety or feeling emotionally overwhelmed.
Understanding these patterns explains why generic cooling advice often fails for hot flashes. If your hot flashes stem from internal deficiency, drinking ice water and sitting in air conditioning provides temporary relief but doesn't address the underlying cooling system malfunction. You need constitutional support, not just symptomatic cooling.
Natural Cooling Strategies That Actually Work
Effective natural cooling requires matching your strategy to your specific heat pattern. What works brilliantly for one type of internal heat might be useless or even counterproductive for another.
For Excess Fire Types: These people genuinely benefit from obvious cooling strategies. Cold drinks, air conditioning, swimming, cooling foods, and reducing heat-generating activities all provide real relief. Their cooling systems work fine - they just need to reduce the heat load and support natural cooling mechanisms.
Cooling herbs like chrysanthemum tea, green tea, and mint can be very helpful. Cold, raw foods in moderation can provide relief. Ice water and cold showers might feel wonderful and provide genuine benefit.
For Yin Deficiency Types: These people need constitutional nourishment rather than just cooling. Extreme cold might provide temporary relief but can actually worsen the underlying deficiency by requiring more energy for temperature regulation.
Room temperature or warm drinks with nourishing herbs work better than ice water. Gentle cooling foods that also nourish fluids - like pears, melons, or coconut water - are more effective than harsh cooling strategies.
Rest and stress reduction become crucial because pushing through heat exhaustion further depletes internal reserves. Evening routines that promote deep, restorative sleep support the body's natural rebuilding process.
For Energy Deficiency Types: These people need energy support before cooling strategies become effective. Their exhausted systems can't handle aggressive cooling, which might leave them feeling depleted and cold.
Gentle, supportive approaches that boost energy while providing mild cooling work better than strong cooling remedies. Light, easily digestible foods prevent the additional heat generated by difficult digestion.
Building stamina gradually through appropriate exercise and ensuring adequate nutrition helps restore the energy needed for proper temperature regulation.
Practical Cooling Approaches
Traditional medicine offers sophisticated approaches to different heat patterns, moving far beyond the "ice for hot person" approach that often fails in practice.
Chrysanthemum flowers are genuinely cooling and particularly good for heat that affects the head and eyes. They work well for stress-related heat, headaches from heat, and the type of heat that makes you feel irritable and tense.
Mint provides cooling that's both energetic and temperature-based, making it useful for various heat patterns. Fresh mint in tea or cooking can provide relief without being too harsh for weakened constitutions.
Cooling foods like cucumber, watermelon, and green tea can be effective when used appropriately for individual constitution. The key is choosing approaches that match your specific pattern rather than just grabbing anything labeled "cooling."
Working with a qualified practitioner helps ensure you're using the most appropriate strategies for your constitution rather than following generic cooling advice that might not suit your particular type of heat problem.
Acupressure for Quick Relief
Several acupressure points can provide quick relief from heat symptoms while you're working on addressing underlying patterns. These are particularly useful for acute episodes of overheating or when you need immediate cooling support.
Ear Apex - The very tip of your ear is a powerful cooling point. Gentle pressure or even just touching this area can provide rapid cooling relief. Some people find that gently pulling the ear tips upward helps dispel heat.
Large Intestine 11 - Located at the outer edge of your elbow crease when your arm is bent. This point clears heat and is particularly good for heat with skin problems or general heat intolerance. Press firmly for 30-60 seconds on each arm.
The base of your neck where your seventh cervical vertebra protrudes when you bend your head forward is excellent for releasing heat from the upper body and head. Have someone apply gentle pressure here, or use a tennis ball against a wall.
Inner ankle depression below your ankle bone nourishes internal fluids and is particularly good for heat with dryness, insomnia, or night sweats. Gentle, sustained pressure works better than strong pressure for this point.
Wrist depression on the little finger side, next to the tendon, calms the heart and is excellent for heat with anxiety, palpitations, or emotional agitation.
These points work best when used regularly rather than just during acute episodes. A few minutes of gentle pressure twice daily can help regulate your temperature control systems over time.
Lifestyle Changes That Actually Help
Managing internal heat effectively requires attention to daily habits that either support or undermine your cooling systems. Small, consistent changes often provide more benefit than dramatic interventions.
Sleep timing and environment become crucial for people with heat patterns. Going to bed early enough to get deep sleep during the cooler night hours helps rebuild internal reserves. Keeping bedrooms cool but not arctic, using breathable bedding, and avoiding screens before bed all support natural cooling.
Exercise timing and intensity need adjustment for heat-sensitive people. Early morning or evening exercise prevents the additional heat generated by activity during hot parts of the day. Swimming, gentle yoga, or tai chi might be more appropriate than intense cardio for people with internal deficiency patterns.
Stress management becomes non-negotiable because chronic stress generates internal heat while depleting cooling reserves. This might mean meditation, counseling, boundaries around work demands, or simply scheduling downtime as seriously as you schedule meetings.
Hydration strategy goes beyond just drinking more water. Room temperature fluids with a pinch of natural salt are often more hydrating than large amounts of plain water. Herbal teas, coconut water, and broths can provide hydration while supporting constitutional balance.
Environmental modifications help support your body's cooling efforts. Fans that move air can be more effective than very cold air conditioning. Cool showers or baths, particularly in the evening, support natural cooling without shocking the system.
When to Worry
While natural cooling strategies can be very effective, some heat-related symptoms require professional evaluation and treatment. Knowing when to seek help can prevent minor imbalances from becoming serious health problems.
Seek immediate medical attention for signs of heat stroke: confusion, nausea, dizziness, rapid pulse, high body temperature, or feeling faint. These are medical emergencies requiring immediate cooling and professional care.
Consult a healthcare provider if you experience sudden changes in heat tolerance, especially if accompanied by other symptoms like weight changes, heart palpitations, excessive fatigue, or other signs of possible medical conditions.
Consider professional treatment for chronic heat intolerance that doesn't respond to lifestyle modifications, recurrent heat exhaustion in normal temperatures, or heat symptoms that interfere with daily functioning. Constitutional treatment can address underlying patterns that don't respond to symptomatic approaches alone.
Professional help is particularly important for menopausal hot flashes that are severe or don't respond to natural approaches, heat intolerance in children or elderly people, or heat symptoms combined with chronic illness or medication use.
The Seasonal Approach
One of the most effective long-term strategies for managing heat sensitivity is working with seasonal rhythms rather than against them. This means preparing your cooling systems before summer arrives and supporting recovery as summer ends.
Spring preparation involves gently supporting your internal reserves as temperatures begin to rise. This might include starting cooling approaches gradually, adjusting sleep schedules to ensure adequate rest, and beginning stress reduction practices before summer demands peak.
Summer maintenance focuses on supporting your cooling systems through the challenging months without depleting your reserves further. This means being realistic about your heat tolerance, planning activities for cooler times of day, and prioritising the lifestyle factors that support temperature regulation.
Autumn recovery allows your cooling systems to rebuild after summer's demands. This might involve more nourishing foods, longer sleep, and approaches that specifically rebuild reserves depleted by summer heat.
Winter building provides an opportunity to strengthen your constitutional foundation for the following year's heat challenges. The cooler months are ideal for deep constitutional support that builds the reserves needed for comfortable summers.
The Bigger Picture
Perhaps the most important insight about heat intolerance is that it's often a reflection of your overall constitutional health rather than just a seasonal inconvenience. People with robust constitutional health tend to handle temperature extremes well, while those with underlying deficiencies struggle with heat, cold, or both.
This means that effective heat management often improves overall health in unexpected ways. People who address their heat intolerance through constitutional treatment frequently report better sleep, more stable energy, improved mood, and greater resilience to all kinds of stress.
Linda's heat intolerance turned out to be an early warning sign of deeper internal deficiency that was also affecting her sleep, energy levels, and emotional wellbeing. By addressing the underlying pattern through appropriate support and lifestyle modifications, she not only became more comfortable in warm weather but also felt more vital and balanced overall.
Your body's reaction to heat is valuable information about your constitutional state and cooling system function. Rather than just suffering through summer or relying entirely on air conditioning, consider working with your body's natural cooling mechanisms to build genuine heat resilience.
After all, the goal isn't just to survive summer but to maintain comfort and vitality regardless of external temperature. Sometimes that requires constitutional support rather than just more powerful air conditioning, and sometimes it means understanding that your cooling system needs nourishment rather than just more cooling strategies.