We’re all in for an uncomfortable time in the heat. But it can be even more difficult when you’re going through menopause.

Whether it’s cooling down or speaking up, here’s how to make things a little more manageable...

Skip to: Summer menopause symptoms | Tips for menopause & heat

Menopause symptoms are different for everyone, so you might not experience some of these at all. But here are a few common ones that can be particularly difficult in summer:

• Hot flushes: As if you need the extra heat! Hot flushes can make warm weather even more uncomfortable.

• Disturbed sleep: Anxiety, night sweats, and needing the loo can all make it difficult to drop off. Add in a warm night and you may be even less likely to get a good night’s rest.

• Anxiety: Did you know that anxiety can come hand in hand with hot weather? Heat-related rises in cortisol, the “stress hormone”, can induce physical symptoms that the brain associates with anxiety.¹

1. Wear light clothing

Layers are your friend here, since you don’t want to get too cold after the hot flush passes.

But these aren’t rules – they may or may not work for you. 

Don’t feel you have to change your style! It’s all about making small adjustments. Light skirts, jumpsuits, and wide-leg trousers can all help you stay cool on the bottom while you layer up on top.

2. Stay hydrated

Hot weather + hot flushes is a recipe for sweat. And that can lead to dehydration...

According to the NHS, we should drink 6-8 cups or glasses (1.5-2 litres) of fluid per day.² However, they recommended at least 2 litres per day during a heatwave.³

Invest in a large water bottle or a jug to make sure you’ve always got a cold drink. Bonus points for ice!

4. Get friendly with decaf...

Caffeine has different effects on different people. Unfortunately, it’s a potential trigger for hot flushes.⁴

Some people also find that caffeine makes them more anxious, or at least causes physical symptoms that the brain associates with anxiety.

The energy boost may be helpful if you’ve had a bad night’s sleep, but drinking caffeinated drinks too late could mean you struggle to drop off the next night. That’s not to say you should give it up completely, but it’s worth considering decaf before bed or if you’re prone to hot flushes.

6. Don’t suffer in silence

Research from the British Menopause Society found that 47% of women who needed to take a day off due to menopause symptoms say they wouldn’t tell their employer the real reason.⁵

Yet menopausal women are the fastest-growing demographic in the workforce.⁵

It may feel awkward or even frightening to talk about menopause at work. But, with the right support, your employer could make things a little easier for you.

Think about the symptoms you’re experiencing and how they affect you. Bring a list if this helps.

You might be able to discuss certain adjustments, like being provided a desk fan or taking time off for GP appointments, for example.

Keep the conversation going: they may have questions later, or you might run into moments where you need another chat.

Handpicked content: Having “the talk”: Top tips for discussing your menopause with loved ones

Even if your loved ones are doing their best to support you, it makes all the difference to have someone who’s going through or been through menopause themselves.

A chat with a friend, mum, sister, or partner who’s experienced menopause could help you feel a little less alone. Plus, everyone’s experience is different, so you might gain a new perspective.

Your community can be new, too! Look for meetup groups in your area or follow some influencers on social media.

Menopause isn’t always glamourous – especially not when it’s boiling outside.

But it can be a time to share new experiences and tune into your body. Why not listen to Ateh Jewel as she talks about “walking through menopause with pride and power”?