You’re already sweating through your shirt before 10 a.m., and then — bam — your body adds a hot flash to keep things interesting. If it feels like your internal thermostat picked the worst season to act up, you’re not imagining it. Some people even say summer heat turns those flashes into full-blown fire drills.
When your hormones are already on one, it makes sense that a little extra support, like MENO menopause supplements, might come in handy. But first: Is the weather actually making your hot flashes worse? This article has the answer.
What Is a Hot Flash?
You’re probably already familiar with the chaos that a hot flash brings. One minute you’re fine, the next you’re overheating like your body just remembered it’s a furnace. But what’s actually going on under the hood?
A hot flash is a sudden, intense wave of heat that usually starts in your chest or face and spreads throughout the body. It’s often followed by flushing, sweating, and sometimes chills once the heat passes. These episodes can last from a few seconds to several minutes and are usually caused by shifting hormone levels, especially a drop in estrogen.
Estrogen helps regulate the hypothalamus — that’s the part of your brain in charge of controlling body temperature. When estrogen dips, like during perimenopause or menopause, the hypothalamus gets a little confused. It misreads your internal temperature and signals your body to cool down now, even if it’s not actually hot. Cue the sweating and racing heart.
So while hot flashes may feel like your body is betraying you, they’re basically your brain’s well-intentioned — but overdramatic — attempt to help.
Why Do Hot Flashes Feel More Intense in the Summer?
If hot flashes already feel like your body’s hitting the panic button, adding actual heat to the mix can crank everything up to the max. When it’s hot outside, your body is already working overtime to stay cool. Then a hot flash swoops in, and suddenly you’re not just warm — you’re boiling.
Here’s the science behind it. Your body normally cools itself through sweat and circulation changes, but when the weather is hot, that cooling system is taxed. When a hot flash hits at the same time, your body has fewer ways to regulate the sudden spike in temperature. That can make your experience feel more overwhelming and longer-lasting.
Plus, summer heat raises your skin temperature, which can make the initial onset of a hot flash feel more extreme, even if the flash itself isn’t any stronger than usual. After all, you’re starting from a higher baseline, so the whole thing can feel more intense.
What Can You Do To Stay Cool During Hot Flashes?
Fortunately, there are plenty of ways to cool yourself down when the temps are high and your body decides to throw in a heat wave of its own.
Here are some that can make a difference:
Chill Your Pulse Points
Cooling down your inner wrists, neck, or behind your knees can help you lower your core body temperature faster. Run cool water over them, press a cold pack to the area, or keep a damp washcloth in the fridge for emergencies. It’s like sending a direct message to your body to stand down.
Carry a Cooling Mist
A travel-sized spray bottle with water — bonus points if you keep it in the fridge — can be a lifesaver. Give your face, chest, or neck a quick mist during a flash. Add a few drops of peppermint oil if you’re feeling fancy, since studies suggest menthol can boost the cooling effect.
Keep Your Clothes Breathable
Natural fibers like cotton and linen should be your best friends. They allow airflow and wick away moisture way better than synthetic fabrics. Loose, light-colored clothing also helps reflect heat instead of absorbing it.
Cool Down Your Sleep Setup
If nights are the worst, try putting your pillowcase or top sheet in a plastic bag and freezing it before bed. Also, consider a fan near your bed or a cooling mattress pad. Lowering the temperature where you sleep can help minimize night sweats and wakeups.
Stay Hydrated
Finally, drinking cold water throughout the day can help keep your internal body temperature in check, especially if you’re sweating more than usual.
Just don’t chug ice water mid-flash! It can shock your system. Instead, sip regularly to stay ahead of the heat.
Ready To Beat the Heat?
Do hot flashes get worse when it’s hot outside? You betcha. When your body’s already throwing sparks, warm weather only fans the flames. But now you’ve got a better idea of why it happens — and a solid list of ways to keep your cool when things heat up.
If you’ve tried the tricks, made the swaps, and you’re still sweating through your sheets, it might be time to check in with your doctor. There could be other factors at play, and having a game plan can make a big difference.
Ultimately, you don’t just have to “deal with it.” You’ve got options, and a peaceful, sweat-free sleep is still possible.