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Beach Tips for Those With A Chronic Illness That Causes Heat Intolerance (POTS, HEDS, MCAS, and more)
- jennifer96117
- 18 hours ago
- 5 min read
Packing List Included!
If you live with a chronic illness that causes heat intolerance (for me, it’s POTS, HEDS, and MCAS), the idea of a beach vacation might feel overwhelming. The combination of sun and heat can seem like a recipe for a flare-up rather than a relaxing getaway. Despite this, I have successfully gone on many beach trips over the years. In fact, I enjoyed it! You can too; it just requires thoughtful planning and a willingness to work with your body rather than against it. With the right strategies in place, you can create a beach experience that feels safe, comfortable, and genuinely joyful. Below are a few tips to help make your beach vacation a success. I have also included a packing list with items that help make the heat and sun more bearable.
Planning A Beach Trip with a Chronic Illness
The foundation of a successful beach trip starts long before you pack your bags. Choose your timing wisely. Aim for shoulder seasons like late spring or early fall when temperatures are milder and crowds are thinner, rather than peak summer heat. If you’re set on summer travel, consider destinations with naturally cooler climates: coastal areas with ocean breezes, higher elevations, or regions known for moderate temperatures. Beach towns with lower humidity levels tend to be more tolerable than those in tropical or subtropical climates, even if the temperature reads the same on a thermometer. A 78-degree day in a desert coastal area (think Southern California or parts of Mexico’s Baja region) feels fundamentally different than 78 degrees in Florida or the Caribbean, where humidity can make heat feel suffocating and trigger symptoms more aggressively.
When selecting your accommodation, prioritize proximity to the beach and easy access to air conditioning. A beachfront hotel or home rental with reliable AC, comfortable common spaces, and quiet rest areas will become your sanctuary throughout the day. Make sure there is a clear, short, and accessible walkway to the beach. You’ll want AC and a nearby bed if you start to overheat.
If you can’t find an accommodation right on the beach, make sure the beach has plenty of close parking available with accessible parking spaces. Also, make sure there is somewhere with AC and bathrooms nearby so you are not overexerting yourself finding a place to stay cool.
Finally, consider a beach with beach wheelchair rentals available, like Virginia Beach or The Outer Banks. Walking through sand can cause fatigue, especially if you are already in a flare from the heat or sun. Wheelchairs allow you to enjoy the day without overexertion.
Don’t hesitate to call ahead and ask detailed questions about facility layout, nearest shaded areas, and whether they can accommodate any special requests. Remember, I can do this for you!
Enjoying The Beach With A Chronic Illness
Once you’re there, the key to enjoying your beach time is embracing a slower, more intentional pace. Plan to visit the beach during early morning or late afternoon and evening when UV exposure is lower, and temperatures are gentler on your system. Build frequent breaks into your beach day as a part of your routine, not something you do only when you’re struggling. Spend an hour on the beach, then retreat to your hotel room, or a nearby café for 20 to 30 minutes of rest and cooling off. If you’re feeling lightheaded, unusually fatigued, or noticing early heat intolerance symptoms, it’s time to head inside. Some of your best vacation memories might come from a quiet afternoon nap in your air-conditioned room, reading a book while the ocean breeze drifts through the window, knowing you’re taking care of yourself.
Another option to prevent heat issues is to spend more time in the water. It is an excellent way to cool your core temperature while still enjoying the beach environment. Even 15 minutes of wading or swimming can reset your system and extend the time you can comfortably spend outdoors. If you don’t like going deep or can’t swim, I will often sit by the shoreline and let the water come to me. This also helps my POTS since I am sitting and not standing.
If beach time becomes too much for you but you still want to hang out with your friends or family, consider suggesting a place with low-key indoor activities like an aquarium or a unique shop. The more popular the beach destination, the more likely there are alternative activities to do inside.
Know The Signs
Heat safety is non-negotiable, especially when your body doesn’t regulate temperature as well. Know the warning signs of heat exhaustion and heat stroke and have a clear plan for what you’ll do if you notice them (head inside immediately, drink electrolyte-rich fluids, cool your wrists and neck with cold water). Make sure anyone in your party is also aware of the signs. Let them know about your heat intolerance, and give them instructions on what to do in case it becomes an emergency. Don’t underestimate the power of hydration, either. Bring plenty of water, but also electrolyte drinks or packets. Pack salty snacks like pretzels, nuts, or electrolyte-enhanced snack bars. Also pack items to help you stay cool.
Beach Packing List for Chronic Illness
Please note that I am an Amazon affiliate. I receive commission every time you purchase an item from the links below.
Handheld rechargeable misting fan - This is the most powerful type of handheld fan I have found. This can help you on your walk to the beach.
Large rechargeable misting fan - To sit in front of you while on the beach. This helps on days with light wind or if you are at a beach not on the ocean. The misting can help cool you down. I recommend adding ice to the bucket.
A beach tent like this one or a beach chair with an extremely large canopy like this one.
Iced water with extra electrolyte packets. If we are tight on space, we will often store water bottles in the large misting fan’s bucket. You can also use a small beach cooler like this one. OR you can bring a large insulated and refillable water bottle. Just make sure there’s somewhere to fill it if you run out.
Your favorite sunscreen and a hat. If you have sensitive skin, make sure you try on the sunscreen before you leave for vacation in case of a reaction.
A wagon to help carry everything
A neck cooling tube? I haven’t tried these yet, but I want to. Let me know in the comments if they work.
Light colored clothing and swimsuits
A beach trip is absolutely possible, even if you have heat intolerance like me. The key is planning with compassion for your body, building in flexibility, and celebrating the small victories. I hope these tips and packing items help you find a way to make your beach trip enjoyable and memorable. If you are having trouble finding the perfect beach escape or if planning takes up too much of your energy, reach out! I can help you plan and coordinate the best beach vacation that accommodates your needs, whether it’s an hour from your house or across the world. No beach trip is too small!
Join my wheelchair and chronic illness friendly group cruise! Join me on Holland America’s Zuiderdam for an 11-DAY WILD BRITISH ISLES: IRELAND & CLIFFS OF MOHER. June 22, 2027, round-trip from Amsterdam. ONLY 7 ACCESSIBLE CABINS LEFT ON THE WHOLE CRUISE! Once they are sold out, my group cruise is closed. Book by July 25 and get extra onboard credit.
If you do not need a travel agent but have been helped by my resources, I would really appreciate a tip! Thank you!
NOTE: I cannot actually drink coffee or any caffeinated beverage due to my POTS, so you will not actually be buying me coffee. Money will most likely go to treats for my dog, instead.
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