Why Your Muscles Feel Tighter in Hot Weather (and How to Fix It)
Do you ever notice that your muscles feel tighter in the summer?
Or maybe you get more tension headaches or random cramps during a heatwave?
If so, you are not alone!
Every time there is a heatwave my regular clients always seem to have more muscle tension than usual & often report that they have been experiencing more cramps, pulled muscles, tension headaches or general stiffness and tightness across the joints. In my experience this increase in tension is usually caused by 3 main factors which are actually quite easy to avoid.
Dehydration
This is a pretty obvious one, but is often overlooked by most people.
Water is really important for the protiens responsible for muscle contraction to function properly, without enough water the muscles will experience a loss in strength and endurance becasue they cannot contract as effectively. The muscles will also receive less oxygen & nutrients when you are dehydrated due to a reduction in the blood flow, this leads to fealing fatigued and weak.
Water is also essential for the nerves to properly send and receive signals, this can lead to an increase in cramps and spasms as well as a reduction in physical performance and higher chances of injury during exercise.
To make sure your muscles receive enough water to properly function, as well as stay well hydrated in general you should be drinking between 2 & 2.5 litres of water every day. Take extra care to stay hydrated in the hot weather & you will avoid a whole host of potential problems with your musles.
Lack Of Sleep
Lack of sleep can actually cause tightness in the muscles!
This is because the body produces more cortisol when it hasn’t had enough sleep. Cortisol is the stress hormone that prepares you for flight or fight mode. When the body has higher levels of cortisol the heart rate increases and the muscles tense up leading to feeling stiff and tight.
Sleep is also a really important part in muscle repair and growth, if the body doesn’t get enough sleep the muscles don’t get a chance to recover from exercise fully which leads to feeling weak and more prone to soreness.
Lack of sleep also increases the levels of inflammation in the body, this increase in inflammation usually presents itself as sore or aching muscles.
Adults generally need between 7 - 9 hours of sleep per night. For most people, myslelf included, it is generally a lot harder to get enough good quality sleep when it is too hot. Keeping the bedroom as cool as possible & going to bed an hour or 2 earlier can help to get you that extra bit of needed sleep to avoid extra muscle tension.
Excessive sweating can cause muscle tension.
Obviously during a heatwave people sweat more, especially in the UK where the humidity is high as well.
When we sweat we lose water which can lead to dehydration but our bodies also lose electrlytes when we sweat. These electrolytes (sodium, potassium, and magnesium) are vital for proper muscle function and contraction, they are also very improtant for nerve signalling as well. When we are depleted of electrolytes our muscles experience a lot more twitches, spasms and cramps as well as generally feeling stiff and tight.
If you find yourself sweating a lot in the hot weather make sure you replace the electrolytes that your body has lost, the easiest way to do this is to drink something that contains electrolytes such as a sports drink, fruit juice or coconut milk or take electrolyte tablets.
So, if your muscles have been feeling extra tight, achy, or twitchy in the hot weather, it’s not just in your head — your body is responding to real changes in hydration, sleep, and electrolyte balance. The good news is that these issues are often easy to fix with a few simple habits.
Stay on top of your water intake, prioritise your sleep and make sure you’re replacing lost electrolytes if you find yourself sweating more than usual. These small changes can make a big difference in how your body feels through the summer — keeping your muscles looser, your energy higher, and those annoying cramps at bay.
If you’re dealing with muscle tension, cramps, or general soreness, don’t wait for it to get worse — book a sports massage today and give your body the care it needs. Click the button below to book your next massage.
