Hot flashes are uncomfortable enough, but add in scorching summer temperatures and they can become unbearable. In fact, research suggests that summer is the peak time for these unpleasantly sweaty episodes that often strike people going through menopause. “If you’re somebody who’s ever had a real hot flash due to menopause, there’s no question that you’re not just hot. It’s like you’re on fire,” Alyssa Dweck, MS, MD, a gynecologist in Westchester County, New York, tells SELF. “Some people will literally suffer in silence for years, but that’s just not necessary.”
The good news: You don’t have to spend your life parked in front of an air conditioner. (The hot flash phase of menopause lasts an average of about four years, but it can take up to 11 for some people to get through them.) There are actually several things you can do to ensure this particularly draining symptom doesn’t ruin your summer fun. Below, you’ll find experts’ best advice to relieve yourself of this menopause double whammy.
Why does warm weather make hot flashes worse?
It’s not entirely understood why hot flashes happen, but they’re presumed to be the result of a hormonal roller coaster in the hypothalamus, which is the part of your brain that acts like your body’s thermostat. When your ovaries start to produce less estrogen during menopause, nerve cells called KNDy neurons pump out a chemical that shrinks the range of temperatures you feel comfortable in. Basically, your heat tolerance becomes a lot lower, so the hotter it gets outside, the more likely you are to experience extra or more intense hot flashes, Dr. Dweck says.
How to deal with menopause hot flashes in the summer
1. Don’t forget the basics of heat relief.
The sun’s wrath is no joke, which is why it’s especially important to incorporate classic heat relief tactics into your daily routine if you’re going through menopause. First and foremost, stay hydrated, particularly if hot flashes make you extra sweaty. “Some people really can become dehydrated if they’re having many, many flashes per day or night,” Dr. Dweck says. “And then adding super humid weather and hot temperatures on top of that, hydration is going to be key.”
In the meantime, remember to dress in loose, breathable layers (preferably with moisture-wicking materials), find shade when possible, and use cooling products like portable fans or water misters when out and about. Oh, and maybe skedaddle indoors when a hot flash creeps on you.
2. Go easy on the caffeine, alcohol, and cigarettes.
These are some hot flash triggers that just don’t have big studies to back them up, says Stephanie Faubion, MD, MBA, director of the Mayo Clinic’s Center for Women’s Health, but lots of anecdotal evidence (and smaller studies) points to caffeine and alcohol leading to more or worse hot flashes. “Anything that sort of makes you flush anyway can trigger” this symptom, Melanie Marin, MD, director of the menopause program at the Icahn School of Medicine at Mount Sinai, previously told SELF.
Alcohol and caffeine can increase your heart rate and dilate your blood vessels, both of which can trigger a hot flash. This doesn’t mean you have to cut your favorite beverages altogether, but get strategic with it, Dr. Dweck says. For example, opt for an iced coffee instead of a hot one if you really need that caffeine kick and drink your wine at least three hours before bed to prevent night sweats and have better sleep in general.