Perimenopause in the Summer: How to Beat the Heat

If you're in perimenopause and sweating your way through a brutal summer—especially during an unprecedented heat wave like the one we’re having in NYC—you’re not imagining it: the heat can make your symptoms worse.

Hormonal shifts during perimenopause affect everything from how your body regulates temperature to how well you sleep and manage stress. When you add 90+ degree days and sticky humidity, even the most manageable symptoms can become overwhelming.

Why Heat Makes Perimenopause Harder

Your body is already navigating shifting estrogen and progesterone levels in perimenopause. These fluctuations impact your internal thermostat, blood vessels, brain chemistry, and ability to cool down efficiently. Combine that with rising outdoor temperatures, and it can feel like you’re overheating from the inside out.

Let’s look at which symptoms heat can aggravate—and why.

Hot Flashes and Night Sweats

Perimenopause isn’t just about hot flashes and irregular periods. The hormonal shifts happening behind the scenes can have a direct impact on how your body and brain function day to day. Here’s why:

What’s happening: Estrogen plays a key role in regulating your body’s temperature. As levels decline or fluctuate, your brain (specifically the hypothalamus) misreads your internal temp and overreacts—triggering vasodilation (widening of blood vessels), sweating, and a sudden, intense wave of heat.

Why heat makes it worse: External heat or humidity can push your core temperature higher, making your body more likely to trigger hot flashes and intensify them when they happen.

Insomnia and Restless Sleep

What’s happening: Estrogen also helps regulate your circadian rhythm and melatonin production. When levels drop, it becomes harder to fall and stay asleep. Combine that with night sweats, anxiety spikes, and an overheated bedroom, and quality sleep becomes elusive.

Why heat makes it worse: Your body needs to cool down slightly to enter deeper sleep stages. If your environment or internal body temp stays too high, your sleep cycles are disrupted—leaving you tired, irritable, and foggy the next day.

Fatigue and Energy Crashes

What’s happening: Poor sleep, low estrogen, and blood sugar instability all contribute to that drained feeling. Estrogen influences how your cells produce and use energy, so low levels can lead to sluggishness and brain fog.

Why heat makes it worse: High temps increase dehydration and stress on your system, making it harder to regulate energy throughout the day. Even simple tasks can feel like a workout when you’re overheated and hormonally off-balance.

Mood Swings and Irritability

What’s happening: Estrogen helps modulate neurotransmitters like serotonin and dopamine—your feel-good, mood-stabilizing chemicals. When levels drop, anxiety, depression, and irritability can rise.

Why heat makes it worse: Physical discomfort, poor sleep, and general sensory overload from heat can tip you into emotional volatility faster. Your nervous system is already more sensitive during perimenopause—extreme temps just add more fuel to the fire.

Swelling and Water Retention

What’s happening: Lower estrogen affects your fluid balance, leading to bloating and puffiness. Combine that with slower lymphatic drainage and a saltier summer diet, and your body can hold onto more water than usual.

Why heat makes it worse: Heat causes blood vessels to expand, making it easier for fluid to leak into surrounding tissues. You’ll likely notice puffier ankles, fingers, or a general heavy feeling by day’s end.

Dizziness or Lightheadedness

What’s happening: Hormonal changes can lower blood pressure and affect circulation. Combine that with dehydration, electrolyte loss through sweat, and skipped meals, and you may feel faint or woozy.

Why heat makes it worse: Hot environments widen blood vessels (vasodilation), which drops blood pressure. If you’re already prone to dizziness, summer heat can bring it on faster or more intensely.

How to Stay Cool (Even When Your Hormones Aren’t)

1. Keep your core temperature down

It’s not just about feeling cool—it’s about signaling to your brain and nervous system that everything is okay.

Try:

• A cold glass of water or herbal iced tea (peppermint is especially cooling)

• A cooling towel or damp washcloth on your neck or wrists

• A quick cold foot soak—cooling your feet lowers your overall body temp fast

2. Create a “cool-down” kit

Think of it as a mini first-aid kit for hot flashes or overheated moments.

Stock it with:

• A handheld fan or rechargeable neck fan

• A facial mist with rosewater or aloe

• A cold pack or gel eye mask (store in the fridge or freezer)

• Lightweight wipes or blotting papers for quick refresh

3. Dress smarter

When it comes to summer clothing in perimenopause, comfort is non-negotiable.

Go for:

• Breathable fabrics like cotton, linen, or bamboo

• Loose-fitting silhouettes

• Light colors to reflect heat

• Moisture-wicking underwear and bras to help with sweating and odor

4. Block the bedroom heat

Sleep and temperature are closely linked—and your room may be hotter than you think.

Upgrade your sleep environment:

• Keep blinds/curtains closed during the day to reduce retained heat

• Sleep with cotton or linen sheets

• Point a fan at your feet or run one across the bed to keep air moving

• Set your thermostat to 65–68°F if possible

Cooling Foods + What to Avoid

What helps:

• Cucumber, watermelon, and berries – High in water and antioxidants

• Citrus fruits and leafy greens – Refreshing and packed with electrolytes

• Chia seeds – Support hydration and stabilize blood sugar

• Avocado and fatty fish – Healthy fats help regulate mood and reduce inflammation

• Peppermint – Cooling effect on the digestive system and body

What to minimize:

• Alcohol – Increases hot flashes and disrupts sleep

• Caffeine – Raises body temp and can worsen anxiety

• Spicy foods – Trigger heat and flushing

• Heavy meals and fried foods – Slow down digestion and raise body heat

Lifestyle Tweaks That Make a Big Difference

Hydrate like it’s your job

Aim for at least 2.5–3 liters of water per day. Add in electrolytes if you’re sweating more than usual. You can DIY a natural electrolyte drink with water, lemon, sea salt, and a dash of maple syrup or coconut water.

Time your movement

Swap midday workouts for early morning or evening sessions when it’s cooler. Opt for indoor strength sessions or a short yoga flow in an air-conditioned space. Even a 10-minute walk in the morning sun can help regulate your circadian rhythm and support hormone balance.

Cool your nervous system

Your nervous system needs an “off switch,” especially in the summer.

Try:

• Deep breathing (4-7-8 or box breathing)

• Legs up the wall after a hot day

• Grounding activities like gardening, stretching, or listening to calming music

• Even five minutes a day makes a difference in regulating cortisol and boosting recovery

Lighten your schedule where possible

Fatigue and overwhelm are more common when your system is under stress. Don’t overcommit. Look at your week and identify anything that can be postponed, simplified, or skipped. Say yes to rest and no to burnout.

Quick Recap: Your Summer Survival Checklist

✅ Hydrate often (with electrolytes)
✅ Load up on cooling fruits and veggies
✅ Wear breathable, light clothing
✅ Keep fans and cold packs on hand
✅ Adjust workouts to cooler times
✅ Limit alcohol, caffeine, and heavy meals
✅ Create a cool sleep environment
✅ Carve out daily downtime—even 5–10 minutes

Bottom Line

You’re not overreacting to the heat. Perimenopause changes how your body manages stress, temperature, and recovery—and extreme weather can tip the balance. But there’s good news: small, consistent shifts in your food, movement, and routine can make a big difference.

Stay cool, stay hydrated, and most of all—listen to what your body is asking for. Summer can still be enjoyable, even when your hormones have other plans.