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Menopause and Hot Weather Survival Guide –  How to keep Cool in Hot weather

  • Jul 10
  • 4 min read

Updated: 6 days ago

Alt text: A reassuring banner titled "Menopause and Hot Weather Survival Guide: How to keep Cool in Hot weather." On the left, a mature woman stands outdoors in warm sunshine, wearing a straw hat and light clothing. She has her eyes gently closed with a calm, relieved expression as she cools herself with a wooden hand fan. Along the bottom, four icons outline key supportive strategies: a thermometer noting that heatwaves hit women harder, a water drop to stay cool and hydrated, a lotus flower to calm the mind and body, and a sun icon reminding you that small steps make a big difference.

Menopause and Hot Weather

Yesterday, I was catching up with some very dear friends, in the hot sun and of course we talked about the hot weather!

All of us are peri or post-menopausal and it was interesting to talk about our coping mechanisms. One of my friends brought to my attention the BBC article written yesterday on why heatwaves hit women harder. 

Menopause and post menopause makes tolerating heat much more difficult for most due to oestrogen depletion and the way our brain now decodes heat signals.  So what can we do to help ourselves navigate this, other than sitting in cold baths or taking numerous showers - which is impossible if you’re at work!

Here are 5 practical things that can help:

  1. What should I wear when it's hot?

    Lightweight breathable clothing: this includes your underwear and sleep wear. This sounds easy and straightforward; however, we have such a range of fabrics today that it is difficult to tell what will help us best. Not all of the fabrics available have to be natural there are some excellent man-made ones that are very good budget options. It is so easy to overlook this step as many fabrics feel lightweight and easy to wear. I was a classic example yesterday as I wore what I thought was a classic cotton T-shirt – it wasn’t – it was a mix of cotton and polyester. Something that I’d bought for it’s easy care properties with no or little thought given to heat sensitivity which I didn’t check so I spent the day feeling much hotter than I needed to have done. In fact I had really bad periods of sweating which could have been avoided. Do spend time thinking through your wardrobe and finding those items of clothing that are loose weave fabrics. Good natural fabrics to choose from are linen, cotton, merino wool (I know this sounds counter intuitive, but a very fine gauge merino wool is brilliant at regulating temperature and wicking moisture. Be careful to choose summer weight merino. Other great fabrics that are not natural are bamboo viscose and Tencel which is often described as ‘naturally derived but processed’ 

    A vibrant display of summer blouses in various patterns, showcased at a market in Knaresborough, England.

  2. What are Pulse Points?

    Know your pulse points – cooling the wrists, sides of your neck, back of your knees, feet , palms of your hands  are all areas that carry the  blood close to the surface so where possible pop cooling gels, cold water compress, cooling mists to those accessible areas or even just let your feet rest on a cool floor if possible or a cool mat. Rechargeable handheld fans have grown in popularity, but an abaniko folds up neatly, doesn't need charging, and looks way cooler. The key is go for cooling and not icy as ice will make your blood vessels clamp shut and trap the heat in.

    Woman in sunglasses holds a pink floral folding fan outdoors, wearing white and a silver necklace, with a calm, stylish look
    Could this be the hottest accessory for menopausal women this summer?

  3. Make sure to Hydrate!

    Sipping cool water throughout the day will help temperature regulation more effectively than a big glass of ice water every now and then and will offset the dehydrating effects of a hot flush

    Woman in a gray ribbed sweater holds a glass of water while seated indoors, with a floral skirt and warm, cozy light.

  4. What should I drink when it's hot?

    A cool iced coffee or a cold iced tea are great pep me ups, however, be aware that too many caffeinated drinks can work against you as caffeine can increase hot flush frequency and so dehydrate you so ease off on them, however great they feel at the time. Stick to hydrating refreshing drinks such as cucumber or fruit infused water id you can’t bear to drink plain water. A cold glass of yoghurt mixed with water and either sweetened with mango pulp or salted can be a great way to support your gut bacteria, cool you down and also give you a hit of protein all at the same time. These are often favoured in hot climates across Asia and Africa, where they are known as lassi or Aryan-style drinks.

    Smiling woman with curly hair, eyes closed, holding an orange drink in a glass against a beige studio background.

  5. What are the benefits of breathing when it's hot?

    Many people don’t understand the benefits of breathwork or using cognitive behaviour techniques to help you navigate those hot flushes especially in the heat when the hot weather is against you on two fronts at once As it is hot your body is already working harder to cool you down so when a flush arrives it feels more intense. Heat dehydrates you even more than usual, dehydration leads to an increased stress response, and a distressed body is more flush prone. The heat also removes your escape routes: you cannot always step outside to cool down, and you cannot shed a layer if you have none left to shed. If you feel trapped by the heat it can lead to an increase in panic because you can’t escape. Breathwork and Cognitive reframing help you to control your own nervous system and reduce the intensity of the stress response triggered by the heat.  Slow paced breathing switches on the parasympathetic nervous system, the body's own brake, which calms that stress response and takes the edge off the flush rather than letting it spiral and cognitive reframing does the same for the mind. Try slow paced breathing and longer exhales to allow your nervous system to settle and repeat a phrase that works for you such as:  ‘this will pass’,  ‘it is only temporary’, ‘I can manage this sensation’.

    Black-and-white portrait of a woman with closed eyes, leaning back outdoors against a blurred background, looking calm and reflective

Alt text: An infographic titled "1. Lightweight, Breathable Clothing" offering practical wardrobe solutions for physical comfort. Text advises choosing loose-weave, natural, or breathable fabrics to allow air circulation and wick moisture, noting that not all cotton feels cool. The center displays a calming image of light-colored, breezy shirts hanging neatly on a wooden clothing rack. On the right, a reference chart displays visual swatches of recommended cool fabrics: Linen, Cotton, summer-weight Merino Wool, Bamboo Viscose, and TENCEL.
Alt text: An informative guide titled "2. Know Your Pulse Points" demonstrating techniques for quick physiological relief. It features five circular photos showing exactly where blood runs close to the surface: the sides of the neck, wrists, back of the knees, feet, and palms of the hands. A supportive text box emphasizes using "Cool, not Icy" solutions, advising against ice as it traps heat. To the right is a soothing visual of a blue water spray bottle, a folded light blue towel, and a blue cooling gel pack.
Alt text: A wellness infographic titled "3. Sip Cool Water Throughout the Day." Supportive text explains that taking small sips regulates body temperature more effectively than drinking a large glass of ice water all at once, helping to offset the dehydrating effects of a hot flush. The center features a photo of a woman outdoors calmly drinking from a clear reusable bottle. On the right, a checklist encourages sipping often and keeping a bottle nearby, placed next to a refreshing image of a glass bottle filled with water, cucumber slices, lemon, and mint.

Alt text: A visual guide titled "4. Choose Refreshing, Hydrating Drinks" focusing on nutritional well-being. It displays four tall glasses of appealing iced beverages side-by-side: a glass of cucumber and lemon infused water, an iced herbal tea, an iced coffee (with a note to enjoy in moderation as caffeine can increase hot flushes), and a creamy, gut-friendly yoghurt drink like a lassi. The section concludes with an empowering, mindful mantra in a green circle: "Cool. Hydrate. Nourish. Repeat."
Alt text: A mindfulness and nervous system regulation guide titled "5. Breathe, Reframe, and Stay Calm." The image features a woman outdoors with her eyes gently closed and her hand resting on her chest, practicing a calming breathing technique. Informative text breaks down methods for "Slow, Steady Breathing" (inhaling for 4 counts, exhaling for 6 to 8 counts) and "Cognitive Reframing" to reduce stress. A supportive box suggests reassuring phrases to repeat, such as "This will pass" and "It is only temporary." A compassionate footer reads, "You've got this. Be kind to yourself, make small changes, and stay cool."


 
 
 

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