Hot Weather
It’s no huge surprise that when the air temperature soars, so does your internal thermostat. Excessive heat directly raises your core body temperature, nudging your temperature control system toward a cooling response that triggers a hot flash.
Humidity
Humidity interferes with the body’s natural cooling process: sweating. When moisture levels in the air are high, the body’s ability to cool itself down is limited.
“Increased humidity doesn’t allow the sweat to evaporate as well,” says Dr. Miles.
To help keep your body dry, wear loose clothing made of breathable, natural fabrics. The same goes with bedding — synthetic materials can trap heat and moisture, keeping you clammy and uncomfortable.
Travel and Event Stress
Miles says that stress is its own trigger for hot flashes, and summer vacations — with crowded airports and long lines at tourist spots — can bring an array of hot flash-inducing challenges.
“Changes in schedules and the planning involved for a vacation, houseguests, or family reunions can add to our stress and, therefore, our hot flashes,” says Miles.
Emotional stress can add on, too. Events like weddings, graduations, and summer parties often come with logistical and social demands that can make stress levels — and hot flashes — rise. Drink in moderation, find a graceful exit for conversations that stress you out, and look for a quiet corner to relax when you’re feeling overwhelmed.
Dietary and Beverage Choices
What you drink during hot weather can also influence how your body regulates heat. Iced caffeinated or alcoholic drinks may feel cooling in the moment, but both caffeine and alcohol are linked to more severe vasomotor symptoms in some women. Red wine in particular is noted for making hot flashes more intense, in addition to triggering hot flashes.
Iced herbal teas or a festive mocktail can help keep you hydrated while not upping the odds for hot flashes. If you’re looking to limit your caffeine intake, green tea contains less than coffee, and chicory root coffee is naturally caffeine-free.
Outdoor Exercise
Regularly engaging in physical activity outdoors may cause a temporary spike in hot flashes because exercising naturally raises your core body temperature.
However, regular movement has many benefits for both overall wellness and menopausal symptoms, including helping to manage body weight, improve sleep quality, and reduce anxiety and depression.
When the temperature is soaring, avoid exercising outside in the early afternoon, as that tends to be the hottest time of day. Drink water before, during, and after activity, and take frequent breaks in the shade to help avoid heat illness or other emergencies.
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