How to relieve irritability caused by hot weather
Nov 17, 2025
Source: Cainiu Health
Dr. Zhang Baohua
Introduction
Hot weather can lead to irritability, which can generally be alleviated by regulating the ambient temperature, choosing light meals, engaging in mild cooling activities, and adjusting one's psychological state. Using air conditioning or fans to lower indoor temperatures to a comfortable range and drawing curtains to reduce direct sunlight exposure can help; placing damp towels or basins of water indoors to promote evaporative cooling may also improve the thermal environment and reduce feelings of irritability.
Hot weather can lead to irritability, which can generally be alleviated by adjusting the ambient temperature, replenishing fluids and electrolytes, choosing light meals, engaging in mild cooling activities, and regulating psychological state. Specific measures are as follows:
1. Adjust environmental temperature: Use air conditioning or fans to lower indoor temperatures to a comfortable range, and close curtains to reduce direct sunlight. Placing damp towels or basins of water indoors can also help cool the environment through evaporation, thereby improving heat conditions and reducing irritability.
2. Replenish fluids and electrolytes: Hot weather increases sweating. Drink warm water in small amounts frequently, avoiding large intakes at once. When sweating heavily, consume moderate amounts of lightly salted water or electrolyte-containing beverages to maintain the body’s electrolyte balance and reduce irritation caused by dehydration.
3. Choose light diet: Reduce intake of spicy, greasy, and high-sugar foods to avoid increasing metabolic burden. Eat more fresh fruits and vegetables such as watermelon and cucumber, which are high in water content and mild in flavor, helping to clear heat and relieve summer heat, thus reducing heat-induced irritability.
4. Engage in mild cooling activities: Avoid intense exercise during peak heat hours; instead, take walks or practice yoga in the early morning or evening. Soaking feet in lukewarm water indoors can also promote blood circulation through gentle activity, helping to ease tension and reduce irritability.
5. Regulate mental state: When feeling irritable, try deep breathing or meditation, focusing on your breath to clear distracting thoughts. Listening to soothing music or reading light books can also divert attention from the heat, allowing emotions to gradually calm down.
If irritability continues to affect daily life, consider combining the above methods for regulation. If symptoms persist, it is advisable to seek professional psychological support to prevent long-term emotional buildup from causing further issues.
