Managing Joint Pain in Warmer Weather

Shamim Khan
Nov 4
2 min read

Why Weather Can Affect Joint Pain

As South Africa moves into the warmer months, many people notice changes in their joints. For some, the summer heat brings relief from stiffness. For others, especially those living with arthritis, higher temperatures and humidity can lead to swelling, discomfort, or fatigue. Researchers have noted that fluctuations in weather, including temperature and humidity, may influence joint pain, although the exact mechanisms are still being studied.

Staying Hydrated and Cool

One of the simplest but most effective ways to manage joint discomfort in warmer weather is to stay hydrated. Adequate fluid intake helps keep joints lubricated, reducing stiffness and promoting smoother movement. Studies have shown that dehydration can worsen the perception of pain and limit exercise tolerance, particularly in older adults. Keeping cool with breathable clothing, shaded activities, or exercising in the early morning or late afternoon also helps reduce strain on the body.

The Importance of Movement

While it can be tempting to slow down in the heat, gentle and regular movement is essential. Physical activity keeps joints flexible, strengthens supporting muscles, and improves balance. Low-impact activities such as swimming, aqua aerobics, or walking in shaded areas are especially beneficial. A recent review confirmed that regular, moderate exercise improves pain, function, and quality of life in people with osteoarthritis. The key is to listen to your body: pace yourself, rest when needed, and avoid exercising in the hottest parts of the day.

Practical Tips for Summer Joint Care

Choose low-impact exercises like swimming or cycling to protect your joints.
Stretch daily to maintain flexibility and reduce stiffness.
Wear supportive footwear when walking or standing for long periods.
Plan activities during cooler times of the day and keep a water bottle handy.

Moving Into Summer With Confidence

Warmer weather can bring challenges, but it also offers wonderful opportunities to enjoy outdoor activities, connect with family, and embrace movement. With the right strategies, joint pain does not have to hold you back. Staying hydrated, keeping active, and adapting your routine to the season can help you move into summer with confidence and ease.

References

Allen, K. D., & Golightly, Y. M. (2015). Epidemiology of osteoarthritis: State of the evidence. Current Opinion in Rheumatology, 27(3), 276–283. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4432606/

Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration and health. Nutrition Reviews, 68(8), 439–458. https://academic.oup.com/nutritionreviews/article/68/8/439/1844603

Fransen, M., et al. (2015). Exercise for osteoarthritis of the knee: A Cochrane systematic review. BMJ, 350, h2219. https://www.bmj.com/content/350/bmj.h2219