9 Cool Ways to Beat the Summer Heat During Menopause

Summer is already a hot mess, but throw in menopause, and it’s like sitting in a sauna 24/7. Don’t worry, though—we’ve got you covered. Here are nine cool (literally) tips to help you chill out when the heat is on.

1. Freeze Out Your Night Sweats

Let's start the 9 cool ways to beat the summer heat during menopause - in the bedroom. With eight out of ten women feeling the heat of hot flashes at bedtime, it’s no wonder it’s the biggest reason that affects their quality of life.  Restless or poor sleep can increase your cortisol levels – that’s your stress hormone that can leave you feeling anxious or irritable.

If you suffer from night sweats, try swapping out your bedding for breathable cotton or bamboo sheets, opting for a cooling gel pillowcase – or even sticking it in the freezer before bed. 

Make sure your bedroom is set to cool, and make sure your pyjamas are made of breathable material too.

2. Layer Up (Yes, even in summer)

Layers in summer? Hear me out. Start with a moisture-wicking tank or tee made of tencel, or silk, and add light-coloured, breathable layers on top made of cotton or bamboo. This way, when that surprise hot flash hits, you can strip down without breaking a sweat (well, maybe a little sweat).

3. Hydrate Like It’s Happy Hour

Water is your bestie in this battle. When we have excess sweating through hot flashes, and become dehydrated, this can lead to a surge of adrenaline – increasing the intensity of your hot flashes.

Always keep a cold-water bottle with you, and sip regularly to help you beat the heat this summer during menopause. For a fancy twist, throw in some cucumber or mint. It’s like a spa day in a bottle.

4. Cool Your Hot Spots

No, not those hot spots…your pulse points. A quick way to cool down your body temperature is to slap a cold compress on your wrists, neck, or behind your knees. This is where blood vessels are close to the surface of your skin and can absorb the coolnes of the compress. Instant relief, no cold shower required.

5. Stay Out of the Mid-day Sun

If you can, aim to avoid being outside during the hottest part of the day, and make sure you’re wearing enough SPF sunscreen if you are.  As we age, our skin gets thinner and we’re more prone to body temperature rises and sun damage. Red and blotchy is not the summer-look we’re going for.

Don’t forget to re-apply your sunscreen throughout the day, as its protective potency fades after about 2-3 hours.

6. Keep It Light at Mealtime

Heavy meals are great...if you’re a bear prepping for hibernation. For the rest of us, they just turn up the heat this summer. Large meals put a strain on your digestive system, and this extra effort increases your body temperature, on top of your menopause hot flashes. Stick to smaller meals with light, fresh foods like these tasty salad recipe ideas that are quick and easy.

7. Get a Personal Breeze Machine

Portable fans are the unsung heroes of summer. Get one that’s small enough to take anywhere and bask in your personal breeze. I’m a fan of this Jisulife portable pocket fan from Amazon that has a rechargeable usb port.

8. Consider Reducing Heat Triggers

Certain foods and drinks (looking at you, coffee and wine) can potentially crank up the heat. The evidence is mixed but a lot of women say they find these foods to be triggers. If you’re prone to hot flashes, consider reducing or ditching your caffeine, alcohol, and spicy snacks.

Opt for herbal teas, mocktails and munchies like full-fat Greek yogurt and berries instead.

9. Chill Out with Mindfulness

Stress makes everything worse, including hot flashes. If you’re feeling overwhelmed or agitated, try some deep breathing, meditation, or yoga to keep your cool and calm.

In fact, any type of exercise, or time spent in nature has proven to help reduce stress levels.

Not only will it help with the heat, but it might just make you feel zen enough to handle anything—like that next hot flash.

The Bottom Line

Summer plus menopause might feel like a double whammy, but these cool tips will help you keep your chill - no matter what your hormones throw your way.