An HSP Woman’s Guide to Surviving the Sun and Heat
The heat index climbs, the sun is bright, the bugs are out, and you are exhausted and irritable before noon. As a licensed mental health counselor at Therapy with Enid, I practice in Florida and work with highly sensitive women, and this post covers surviving the sun and heat as an HSP, from sun protection to hydration to bug bites. I grew up in Puerto Rico, so I know that a tropical childhood does not make summer easy. If you want the bigger picture first, start with my post on what it means to be highly sensitive.
Why Heat Can Feel Harder for Highly Sensitive People
Sensitive people often feel heat, bright light, and noise more intensely, and that can leave you drained and short-tempered in the summer months. The research on sensory processing sensitivity does not show that sensitive people are more likely to get sunburned or to have heat illness, and heat illness can happen to anyone. So the goals here are comfort for your sensitive system and safety for your body, and the tips below cover both.
Protect Your Skin
Loose clothing made of breathable fabrics like cotton lets air move and keeps skin covered. Clothing labeled with a UPF rating gives added protection from ultraviolet rays, and a wide-brimmed hat, sunglasses, and even a light scarf cover the spots clothing leaves out.
Sunscreen is your best friend on exposed skin, even when you wear UPF clothing. The American Academy of Dermatology recommends a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher, reapplied about every two hours and after swimming or sweating. If you do get a sunburn, aloe vera gel can soothe mild burns, though a burn with blisters, fever, or chills needs medical care.
Stay Hydrated and Cool
When it is hot, your body works overtime to keep you cool, so replace the fluids you sweat out with plenty of water. If you will be outside for a long time and sweating heavily, an electrolyte drink can help, and a cooler keeps drinks cold. Caffeine in moderate amounts does not dehydrate you much, so you do not have to give up your iced coffee, but let water come first.
Take Breaks and Listen to Your Body
Step into the shade or the AC when you start feeling overheated, even if it feels like you are missing out. A headache coming on is your body asking for time out of the sun. Know the warning signs of heat illness:
Heat exhaustion: heavy sweating, cold and clammy skin, a fast and weak pulse, nausea, dizziness, or headache. Move to a cool place and sip water.
Heat stroke: a body temperature of 103°F or higher, confusion, or fainting. This is an emergency, so call 911.
Anyone can be affected, so do not push through symptoms to stay on schedule.
Bugs Are No Friend to Sensitive Women
Biting bugs and the constant buzz of mosquitoes can overwhelm you. Light-colored clothing helps because mosquitoes appear to be drawn to dark colors, and strongly scented lotions and perfumes may attract some insects. Use an EPA-registered repellent, such as one with DEET, picaridin, or oil of lemon eucalyptus, and follow the label. The Centers for Disease Control and Prevention (CDC) lists these as effective, and you can find options through the EPA’s repellent search tool. Covering your skin with a lightweight long-sleeved layer helps too.
If you do get a bite, try not to scratch. Scratching can lead to infection, and a cold compress or an over-the-counter anti-itch cream can ease the itch. For bright days, my post on light sensitivity helps too.
Summer in Florida can be gentle on a sensitive woman when you plan for it, and taking care of yourself is a good reason to slow down.
Therapy for Highly Sensitive Women in Florida
If you are a woman in Florida who sees herself in this post, I would love to support you. I am a licensed therapist, and I offer online therapy in Florida for women who want to understand their sensitivity, protect their energy, and enjoy the summer at a comfortable pace. Contact me to tell me a little about what you are looking for, and we can talk about whether working together feels like a good fit.
Enid DeJesus is a licensed mental health counselor who provides online therapy in Florida for high-achieving, highly sensitive women. She helps women understand their sensitivity and plan for hot, bright, busy seasons. Her approach is warm and solution-focused, and her work centers on practical routines for overwhelm and recovery. If summer leaves you drained and irritable, she would love to hear from you.
