Coping with Menopause Symptoms in the Summer

With summer here, you may have found yourself gravitating toward the thermostat, cranking the AC to the coldest setting, or maybe even skipping some of your favorite outdoor activities. For many women in perimenopause or menopause, the combination of hot weather and menopause symptoms can often feel like a double whammy.

Whether you're trying to make it through a cookout without a sudden wave of heat washing over you or just hoping to sleep through the night without waking up drenched, let’s talk about what’s happening—and what could actually help.

Why Summer Turns Up the Heat on Menopause

Does hot weather affect menopause symptoms? Yes—and there's a good reason. During menopause, estrogen levels drop, disrupting the brain’s capability to regulate body temperature. That’s why vasomotor symptoms (hot flashes and night sweats) are so common.¹ And when the temperature outside rises, it may make these symptoms appear to be more frequent and intense.

Volatile estrogen levels that start during perimenopause can disrupt the brain’s hypothalamus—the part responsible for regulating body temperature. Normally, estrogen helps modulate the hypothalamus’s sensitivity, keeping your internal “thermostat” stable. Insufficient estrogen means the hypothalamus becomes more reactive to small changes in core temperature, often misfiring and triggering a full-body cooling response—aka a hot flash.²

This explains why even slight shifts in environmental heat—like walking outside in the summer or sipping a warm drink—may push your already-sensitive thermoregulation system into overdrive.

According to Columbia University gynecologist Dr. Suzanne Rose, even walking from your car to the store in July may be a hot flash trigger as internal temperature changes coupled with summer heat creates a “perfect storm” for discomfort.³

What the Science Says About Hot Weather and Menopause Symptoms

Are menopausal hot flashes worse in the summer? It’s very possible; especially if you’re already prone to heat sensitivity. Studies show that women in midlife may experience greater thermoregulatory instability due to hormonal shifts and metabolic changes – which are common during the menopause transition.⁴

There are a few evidence-backed ways that may work to help your body stay cool:^5,6,7,8

• Hydration. Dehydration can certainly make hot flashes worse. Aim for consistent intake of cool (not icy) water throughout the day.
• Paced respiration. Do your best to incorporate controlled breathing techniques, like slow deep breaths, which may help to reduce the frequency and severity of hot flashes.
• Strategic cooling zones. Cooling the neck and wrists targets areas where blood vessels are close to the surface—this can be great for supporting temperature regulation.
• Nutritional support. Foods with phytoestrogens (like flaxseeds and soy) and B vitamins may also help modulate hot flashes over time – but it’s important to note that phytoestrogens may work like a hormone in the body. It’s best to check in with your healthcare provider first to see if an increase in phytoestrogens are right for you.

Creative Ways to Cool Down from Hot Flashes

When it comes to menopause and the summer heat, sometimes you have to get a little creative. Luckily, women (and NASA!) are up for the challenge.^{9,10,11,12,13}

• NASA tech to the rescue. ThermApparel—developed from NASA-funded technology—uses lightweight cooling packs to discreetly regulate body temperature under clothing.
• Freeze your towel. A small hand towel stored in the freezer may just be your new summer MVP. Try draping it around your neck or over your eyes when a hot flash hits.
• Pack a peppermint spritz. A few drops of peppermint essential oil mixed with water can serve as a refreshing, portable mist to help stimulate cooling receptors on the skin.
• Dress with intention. Stick to loose, breathable, moisture-wicking clothing. Some brands even offer menopause-friendly lines that help to regulate body heat.
• Plan like a pro. Vacationing this summer? Consider destinations that have cool evenings, air-conditioned accommodations, and relaxing spa access. You may want to even consider a menopause-centric retreat.

Learn more about Thermella® - our hormone-free solution for hot flashes and night sweats that works at the source to reduce symptoms in as early as two weeks!*

Your Summer; Your Comfort

There’s no one-size-fits-all fix for managing hot flashes and menopause symptoms in summer, but knowing your options—both clinical and creative—puts the power back in your hands. You don’t have to “just deal with your symptoms” or sit out the summer fun. Do your best to learn what triggers your symptoms, experiment with strategies that work with your body, and plan ahead to stay comfortable.

If symptoms still feel overwhelming, consider tracking your hot flashes, night sweats, or sleep disturbances to share with your healthcare provider. Hormone therapy or hormone-free prescriptions, as well as, over the counter medications may help if lifestyle shifts alone aren’t enough.¹⁴

Above all, remember, being informed isn’t just empowering—it’s liberating. When you understand how your body is changing and why, you can start supporting yourself with care, intention, and even creativity. You deserve to feel good—yes, even in July.

Stay cool, be kind to your body, and keep tuning in to your needs. You’ve got this.

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Resources

1. https://www.mayoclinic.org/diseases-conditions/hot-flashes/symptoms-causes/syc-20352790
2. https://www.mayoclinic.org/diseases-conditions/hot-flashes/symptoms-causes/syc-20352790
3. https://www.columbiadoctors.org/news/hot-flashes-summertime-how-beat-internal-heat
4. https://journals.lww.com/menopausejournal/abstract/2022/04000/metabolic_effects_of_menopause__a_cross_sectional.3.aspx
5. https://www.webmd.com/menopause/why-so-hot
6. https://pubmed.ncbi.nlm.nih.gov/37847872/
7. https://time.com/6990548/hot-flashes-menopause-hot-outside/
8. https://www.sciencedirect.com/science/article/pii/S0378512223004310
9. https://www.nasa.gov/technology/tech-transfer-spinoffs/nasa-funded-technology-helps-relieve-symptoms-of-menopause/
10. https://www.ouhealth.com/blog/2024/july/managing-hot-flashes-in-summer-ob-gyn-expert-dis/
11. https://parade.com/health/hot-flashes-menopause-summer-relief
12. https://www.healthywomen.org/your-health/menopause-aging-well/8-ways-deal-hot-flashes-heat-or-it-hot-here-or-it-just-summer
13. https://emsee.co/planning-your-summer-vacation-around-menopause-symptoms/
14. https://www.ncoa.org/article/menopause-hot-flashes-9-tips-for-staying-cool-naturally/