Thailand’s tropical climate brings high temperatures and humidity nearly year-round, which can be challenging for most, but especially for those with medical conditions like high blood pressure and heart problems.
Many people underestimate just how oppressively hot it can get in Thailand, especially those whose experience with Thai heat is limited to beach vacations. Spending a holiday lounging by the sea or dipping into a pool is one thing, but living and working in this heat every day is a completely different experience.
For expats, commuting in bustling cities like Bangkok, being active outdoors, or even running errands can become very uncomfortable, particularly when dressed in attire that doesn’t breathe well in the humidity.
Constant exposure to the sweltering temperatures and high humidity can be physically draining, and it’s no surprise that the climate is one of the primary reasons some people find the expat life here unsustainable long-term.
But why is Thailand so hot? I mean, you take a shower and you're sweating before you've even dried yourself off!
So, what gives?
Well, Thailand's consistently hot climate is due to several geographical and atmospheric factors that maintain high temperatures year-round, even when it's overcast, rainy, or windy. Here’s why it stays so warm.
Why Is Thailand So Hot?
1. Proximity to the Equator
Thailand lies close to the equator, meaning it receives intense, direct sunlight throughout the year. Unlike regions farther from the equator, where sunlight angles vary significantly across seasons, the angle of sunlight in Thailand remains relatively constant, keeping temperatures high.
This is why you need to use sunscreen, even when cloudy.
2. Tropical Monsoon Climate
Thailand has a tropical monsoon climate, characterized by high humidity and minimal seasonal variation in temperature. The rainy season doesn’t mean cooler weather but rather higher humidity, which can make the heat feel even more intense. Rain might offer a brief respite, but humidity soon rises as water evaporates, trapping warmth in the air and making it feel warmer.
3. Humidity and Moisture
High humidity in Thailand acts as a blanket, preventing body heat from dissipating efficiently. Humidity increases the perceived temperature, making it feel hotter than it actually is. Even on cloudy or rainy days, the high moisture in the air holds onto the heat, preventing a significant drop in temperature.
4. Lack of Strong Seasonal Variation
In countries with four seasons, temperatures drop significantly in fall and winter due to the earth’s tilt. However, in Thailand, there’s minimal seasonal difference, with only slight changes in temperature. Seasons here are defined more by rain patterns than temperature shifts, so even during the “cool” season, temperatures remain relatively high.
5. Urban Heat Island Effect
The “urban heat island” effect occurs in densely built areas like Bangkok due to specific features of city environments. In Bangkok, materials like concrete, asphalt, and metal absorb and retain heat from the sun throughout the day.
Unlike natural landscapes, these surfaces have high thermal mass, meaning they store more heat and release it slowly, keeping the air temperature warmer even after the sun goes down.
Heavy traffic and industrial activity also contribute, as cars, air conditioners, and factories release additional heat into the atmosphere. The presence of tall buildings can trap this warmth, limiting airflow and further increasing temperatures.
This means that, unlike rural or green areas, cities with extensive concrete and asphalt tend to stay hot even when it's overcast or raining, as these materials continue to radiate stored heat into the surrounding environment.
How to Stay Cool in Thailand's Heat
Staying cool isn't just about comfort; it’s essential for maintaining good health. Here are some practical strategies to help manage the heat effectively.
1. Hydration is Key
Drink plenty of water: It sounds obvious, but many people underestimate just how important this is in Thailand's intense heat. Staying hydrated is crucial for regulating your body temperature and preventing heat-related issues.
Unfortunately, many newcomers to Thailand are tempted to reach for soft drinks, coffee, or even alcohol, all of which can actually dehydrate you further. Water should always be your go-to, especially if you’re active or spending time outdoors.
Aim for at least eight glasses of water daily as a baseline, and even more if you're sweating a lot or exposed to direct sunlight. Carry a refillable water bottle, and make a conscious effort to sip regularly, even if you don’t feel particularly thirsty.
Electrolyte-Rich Drinks: These drinks (available in most convenience stores) are formulated to replenish essential minerals lost through sweat. They typically contain sodium, potassium, calcium, and magnesium – key minerals that help maintain fluid balance, support nerve function, and prevent muscle cramps.
For individuals on blood pressure medications, electrolyte drinks can be especially beneficial, as these medications may increase fluid loss and make it harder for the body to retain necessary salts.
In Thailand, sachets of electrolyte powder are readily available at most pharmacies. These sachets can be conveniently mixed with water to create a hydrating solution that restores electrolyte levels quickly and effectively.
2. Choose Cool Clothing Wisely
Choosing the right clothing and gear can make a big difference in Thailand’s heat. Opt for lightweight and breathable fabrics like cotton or linen, as these materials allow for better airflow and prevent you from overheating.
Light-colored clothing is also a smart choice, as dark colors tend to absorb heat while lighter colors reflect it, helping to keep you cooler throughout the day.
This is true because of how different colors interact with light, particularly sunlight, which is a mix of visible light and infrared radiation (heat). Dark colors, such as black or navy, absorb most of the visible light spectrum and convert it into heat. This absorbed heat then warms the material, and subsequently, the body of the person wearing it.
In contrast, light-colored clothing (like white or pastel shades) reflects more of the visible light and absorbs less, meaning less heat is converted and trapped within the material. This reflective quality helps keep the body cooler by preventing heat from being stored in the fabric, making light-colored clothing ideal for hot, sunny environments.
For added protection from the sun, wear UV-protective gear. A wide-brimmed hat and UV-blocking sunglasses can shield you from the sun's intense rays and make outdoor activities more comfortable.
+ Read more on what to wear in Thailand
3. Stay Indoors or Seek Shade During Peak Heat
To stay cool, try to avoid direct sun exposure during peak hours, typically between 10 a.m. and 4 p.m., when temperatures are at their highest.
If your accommodation does not have air conditioning, consider spending time in air-conditioned public spaces like shopping malls and cafes. Or use the Thai trick of ducking into a 7-Eleven for some ice-cold air whenever the sidewalk heat becomes too much.
4. Use Cooling Techniques for Better Circulation
Portable fans (cheap to buy at IT malls like the one next to Thailand Cultural Center Station in Bangkok) and cooling towels can be lifesavers in the heat. Small battery-operated fans provide quick on-the-go relief, while cooling towels are easy to use: just wet, wring, and drape around your neck.
Cold compresses are also helpful; applying them to pulse points like the wrists, neck, and temples can quickly bring down your body temperature and ease overheating.
5. Adjust Meals and Avoid Heavy Dishes
Opt for lighter meals in the heat, as heavy or spicy foods can increase body temperature. Water-rich foods like fruits and vegetables are ideal for staying cool and hydrated.
This advice is rooted in how our bodies process food, especially in warm environments. Digestion is a metabolic process that requires energy and produces heat as a byproduct.
Heavier meals, particularly those high in protein or fat, demand more energy to digest, causing the body to work harder, which raises body temperature, an effect known as “diet-induced thermogenesis.” Spicy foods, on the other hand, stimulate circulation and cause the body to heat up by activating sweat glands, which is the body’s natural way of cooling down but can feel uncomfortable in hot weather.
In contrast, water-rich foods like fruits and vegetables not only require less energy to digest but also provide extra hydration, which is crucial for maintaining a stable body temperature. They’re typically low in calories and rich in fluids, making them ideal choices to keep you cool and help avoid the dehydrating effects of heat.
Also, keep an eye on salt intake, especially if you’re on medication, since too much sodium can raise blood pressure and make it harder for your body to regulate temperature.
6. Take Special Precautions for Health Conditions
If you have hypertension, it's essential to consult with your doctor about your medication and its effects on heat sensitivity, as some medications can heighten your vulnerability to hot conditions.
During Thailand’s hotter months, a healthcare provider might suggest adjustments or extra precautions to stay safe.
Additionally, stay vigilant for warning signs of heat-related illness, such as dizziness, rapid heartbeat, nausea, or confusion. If any of these symptoms arise, find shade, hydrate immediately, and seek medical help if symptoms persist.
7. Adapt Your Fitness Routine
When exercising in Thailand’s heat, it’s important to be smart about the timing and intensity of your workouts. Avoid the hottest hours of the day, typically from late morning to mid-afternoon, and opt for early mornings or evenings when temperatures are lower.
Engaging in cooler activities, like swimming, or indoor sports (with air-con), like badminton, are preferable. If you prefer outdoor exercise, be mindful of your intensity and adjust accordingly to avoid raising your heart rate too much, which can lead to heat exhaustion or other heat-related issues. Moderation is key when staying active in the heat.
Even if you are a seasoned runner back home, running in Thailand’s intense humidity can be a struggle. The air feels thicker, making it harder to breathe and increasing the effort needed to maintain a pace. This can lead to faster dehydration, as your body works harder to cool itself down through sweat.
The direct heat of the sun can burn your skin quickly, so wear a hat and protect your skin with sun scream, and adjust your routine to avoid running during peak heat hours to reduce the risk of heat-related issues.
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