As one of the most common symptoms of menopause, hot flashes might also be the most disruptive.

From waking up drenched to sweating through clothes by 10 a.m., they’re challenging enough on their own. Add summer heat and humidity into the mix, and the constant overheating and nonstop sweat can feel downright unbearable.

But the worst part? Four out of five women will experience them, according to Sheryl Ross, MD, a board-certified OB/GYN and women’s health expert at Santa Monica’s Providence Saint John’s Health Center. “Hot flashes are one of the most common symptoms of menopause, affecting up to 80% of women, with some women experiencing more than 10 a day,” she tells Parade.

🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊

And yes, hot flashes really are that much worse when it’s warm out. “During hot weather, hot flashes are more intense and disruptive,” Dr. Ross explains. “The body temperature is already higher so with warmer temperatures, it has a harder time regulating its response to heat.” What fun.

Fortunately, there are proven ways to prevent and combat menopausal hot flashes before they even start. To help you stay cool this summer, Parade asked OB/GYNs and hormone experts everything you need to know about navigating heat and humidity during menopause—and what to do when a hot flash strikes out of nowhere. (Because of course, it always does.)

What Are Hot Flashes and What Causes Them?

“A hot flash is an iconic symptom of menopause; it involves an intense feeling of furnace-level heat, typically starting in the neck and chest and moving upwards to the face, a beet-red flushing of the skin and subsequent excessive perspiration,” says Alyssa Dweck. MD, FACOG, MSCP, a Menopause Society Certified Practitioner, board-certified OB/GYN at Manhattan’s Well Messer and and Chief Medical Officer of Bonafide Health.

Hot flashes that occur at night are also called night sweats, adds Dr. Ross.

As for what causes them? “Hot flashes occur when the body’s temperature regulator, known as the hypothalamus, is negatively affected by decreased estrogen levels seen in menopause,” Dr Ross explains. “The brain’s thermostat is completely offset, causing the body temperature to fluctuate and trigger erratic hot flashes.”

While it may feel like they last forever, hot flashes usually pass fairly quickly. “Hot flashes typically last only a few minutes but can linger for half an hour or more,” says Andrea Caamano, MD, a physician with experience in endocrinology, diabetes and metabolism and Head of Medical at digital hormonal health platform The HRT Club. “A single hot flash often disappears as quickly as it comes on. Some women experience multiple episodes per day, with symptoms sometimes persisting for years.”

 

Why Are They Worse When It’s Hot Out?

Hot flashes are worse in the summer because—well, you’re already hot.

“In the summer, when temperatures are higher, your body and brain have to work harder to regulate core temperature as your body retains more heat,” says MikeKocsis, a hormonal health expert and medical case manager at Balance My Hormones specializing in hormone therapy. “This disrupts the normal temperature regulation processes that are already being affected by hormonal fluctuations, triggering more frequent and severe hot flashes.”

Higher humidity doesn’t help, either. It makes it harder for sweat to evaporate from the skin, reducing the body’s ability to cool down—and leading to even more intense and prolonged symptoms.

How to Prevent Hot Flashes Before They Start

Avoid common triggers

There are several factors that can exacerbate hot flashes beyond just hot weather, according to Dr. Ross. These commonly include caffeine, spicy foods, alcohol (especially red wine), hot beverages, strenuous physical activity and even stress.

Some people also find that large meals, ultra-processed foods and smoking can be triggers, adds Dr. Dweck—so it helps to stay calm and stick to simple (and cold!) foods and beverages.

Hydrate and eat well

“Staying well-hydrated will help manage the body’s temperature response to hot flashes,” says Dr. Ross. “Avoiding certain foods in your diet is important, along with eating water-rich fruits and vegetables including watermelon, strawberries, cantaloupe, honeydew, oranges, grapefruit, pineapple, blueberries, cucumbers, lettuce, celery, zucchini and tomatoes.”

“Hydration is a must,” Dr. Dweck agrees. She also recommends following a Mediterranean diet, which can help prevent hot flashes and support overall metabolic health—a factor that, according to Dr. Ross, may help reduce the severity of hot flashes, particularly when it includes maintaining a stable weight.

Wear breathable layers

Dress for success—and by that, we mean in breathable, moisture-wicking fabric. “Wearing layers of heavy clothing will only add to feeling hot,” says Dr. Caamano. “It is best to wear loose-fitting, light-colored and breathable clothes.”

Layering is also essential. That way, if a hot flash strikes, you can remove a layer and cool down quickly.

Use cooling accessories

Doctors also recommend investing in wearable fans, cooling scarves, iced neck wraps and other accessories designed to keep you cool.

“One wearable called EMBR relies on thermoelectric pulses to modulate temperature,” says Dr. Dweck. “There are also cooling sheets and garments that can help.”

Or, go the old-fashioned route: “Keep a towel with you that you can soak in cool water and drape around your neck and shoulders,” suggests Kocsis. “Also, carrying a portable fan is going to be your best friend.”

Try alternative solutions

“There are many safe alternatives and supplements for treating hot flashes,” says Dr. Ross. “Acupuncture and relaxation techniques—including mindfulness, biofeedback, hypnosis, cognitive behavior therapy, yoga and Tai Chi—may help control hot flashes.”

She adds that many studies have shown certain herbs—like Black Cohosh, Maca Root,Passionflower, Rhodiola and Red Clover—may help manage symptoms and improve quality of life. While herbal remedies aren’t FDA-approved like pharmaceuticals, Dr. Ross notes that well-regulated supplements can be just as effective. She also points to Vitamin E and CoQ10 as some of the more well-researched options.

Time outdoor activity wisely

If you’re struggling with hot flashes, it may be best to exercise indoors, or at least during the coolest parts of the day. “It is best to exercise early in the morning or in the late evening to avoid the hotter temperatures of the day,” says Dr. Ross.

Dr. Dweck agrees, recommending cardio in the early morning or late afternoon. “Weight, strength and flexibility training are also vital— and can be done indoors,” she adds.

Keep your home cool

Keeping your home cool can make a big difference, especially during a heat wave.

“Anywhere from 68 to 72 degrees Fahrenheit is ideal,” says Dr. Caamano. “That temperature can even drop a bit overnight.”

 

What To Do During a Hot Flash

Even with all the right habits, sometimes a hot flash still hits—and that’s OK. When it does, here’s what doctors recommend to cool down fast.

Stop moving and find shade (or AC)

“The first thing one should do is stop any physical activity and find a place to sit and rest, preferably in an air-conditioned or shaded area,” says Dr. Caamano. Once seated, try to stay still, hydrate and elevate your arms slightly to allow heat to escape from your underarms, adds Kocsis.

Cool your body

This is the moment to grab a portable fan or cooling towel, according to Dr. Ross. If you don’t have one handy, splash cold water on your face and wrists instead. Also, don’t forget to hydrate.

“Drink something cool, and remove any tight clothing or layers,” advises Dr. Caamano.

Use fast-acting products

It might sound unconventional, but a few unexpected over-the-counter and topical products can help you cool down fast when a hot flash hits.

A dab of peppermint essential oil on your wrists and neck can create a natural cooling effect, as can aloe vera gel applied to your chest and back, says Kocsis, explaining, “You can also try menthol sprays—originally made for muscle pain—which offer an instant cooling sensation.”

Slow your breath

Finally, Dr. Ross recommends using slow, practiced breathing techniques to help regulate the body’s response. Controlled breathing can activate the parasympathetic nervous system, helping you stay calm and cool more quickly.

How To Sleep Better if You’re Dealing With Night Sweats

Sick of sweating through your sheets? Fortunately, there are ways to proactively manage both hot flashes and night sweats, says Dr. Dweck.

“Sleep in a cool room, wear comfortable and moisture-wicking sleepwear and consider cooling sheets or a cooling mattress,” she advises. She also recommends avoiding caffeine and alcohol before bed, as both can disrupt sleep and make symptoms worse.

Keeping your bedroom environment cool is key, adds Dr. Andrea Caamano. “Ideally, keep the temperature below 70 degrees, and use an air conditioner or fan directed at your body if possible,” she says. “Do not cover or wrap yourself in heavy or warm blankets.”

When It Might Be More Than a Hot Flash

As noted above, hot flashes are typically brief. So if one lasts unusually long or feels more intense than normal, it’s important to pay attention—it could be a sign of something more serious, like heat exhaustion.

“Signs and symptoms of heat exhaustion include persistent sweating, dizziness, muscle cramps, nausea, vomiting, pale and clammy skin, a fast heartbeat and confusion,” says Dr. Ross. “If these symptoms persist, it’s recommended to contact your healthcare provider.”

Unusual or persistent symptoms may also signal something unrelated to menopause. “A medical workup can rule out other causes of hot flashes and night sweats, including infection, thyroid abnormalities, malignancy and dehydration,” adds Dr. Dweck. “Chronicity, severity, age and medical history will help confirm whether menopause is the cause.”

 

Do Medical Treatments Help?

If lifestyle tweaks and cooling strategies aren’t enough, your doctor can help you explore medical options. “There is no need to suffer,” says Dr. Dweck. “Hormone therapy and the multiple other management tools mentioned above can be quite helpful, depending on individual preferences and needs.”

The most common option is hormone replacement therapy (HRT), which works by stabilizing your body’s internal thermostat. “HRT helps regulate the hypothalamus so it does not misconstrue a temperature as being too hot,” explains Dr. Caamano. “This results in fewer hot flash episodes and reduced intensity when they do occur.”

Several non-hormonal medications may help. “Gabapentin and Clonidine help minimize hot flashes by working with the central nervous system to stabilize the hypothalamus,” says Dr. Ross. “SSRIs and SNRIs—types of antidepressants—can also help by controlling neurotransmitters involved in temperature regulation.”

Cannabis may provide relief as well, though the research is still emerging. “THC and CBD may help with mild hot flashes by influencing temperature control centers and reducing stress,” Dr. Ross adds. “However, the exact mechanism hasn’t been well studied yet.”

Sources