Hot Flashes Meet Heat Waves: How to Stay Cool and Hydrated This Summer

A woman wipes sweat from their neck with a light blue checkered cloth.

If you’ve ever broken into a full-body sweat just standing at the BBQ, it’s not all summer glare—it’s menopause and heat tagging in together. Let’s unpack why—and how to stay cool.

Why Summer Makes Hot Flashes Feel Like a Blast Furnace

Hot flashes, or "vasomotor symptoms," affect around 75‑80% of people during menopause—and for many, heat just makes them worse. In summer, your body’s heat-regulating system (the hypothalamus) becomes more sensitive to temperature spikes, largely due to declining estrogen disrupting its normal set-point boundaries. [1]

From Lifestyle to Lab: What Works Now

Lifestyle tweaks are still essential—hydration, breathable fabrics, shade—but the medical community also has exciting recent news:

• Non-hormonal drug breakthroughs: FDA-approved fezolinetant (Veozah) from May 2023 cuts moderate-to-severe hot flashes by ~60% in just 12 weeks. [2]

• Elinzanetant, another neurokinin receptor blocker, showed rapid improvements in hot flash frequency, sleep, and quality of life in Phase 3 trials by August 2024. [3]

  
  

Even if meds aren’t your thing, a 2023 dietary study demonstrated that increasing fiber and certain carbs while reducing fat led to an 88% drop in moderate-to-severe hot flashes over 12 weeks versus control .

Hydration: The Essential Non-Negotiable When Hot Flashes Meets Heat Waves

Beyond meds and diet, staying hydrated is critical—especially with menopausal shifts:

• Lower estrogen means about 5% drop in body water, making you more prone to dehydration. [4]

• Dehydration can intensify hot flashes, fatigue, dizziness—not ideal when you're juggling summer and hormone chaos.

• As a nutrition coach, I recommend drinking half your bodyweight in ounces of water. For example, if you weigh 200 lbs, you would drink 100 oz of water each day to stay hydrated. (You might want to increase your intake slowly, however, unless you want to live in the bathroom for a while!)

  
  

Cool Food + Drink Strategies That Actually Work

Hydration goes beyond water. Include:

• High-water fruits & veggies: cucumber, watermelon, strawberries, leafy greens

• Electrolyte sources: avocado, bananas, nuts—and don’t fear a pinch of sea salt in your water

• Chilled herbal teas: like mint or hibiscus—hydrating and refreshing

• Soups & smoothies: tasty + water-packed meals

• Cold-water immersion: in a small 2024 UCL study, roughly 30% of menopausal women reported a reduction in hot flashes after regular cold-water swimming. [5]

  
  

Hydration = Brain Function Too

Even mild dehydration (1–2% body weight) can impair concentration, mood, and memory—so if brain fog is already stalking you, let’s not underestimate water’s role.

Summer-Ready Hydration Tips

1. Carry an insulated water bottle and sip throughout the day.

2. Add electrolytes if you're sweating—either with an easy mix or natural sources.

3. Eat hydrating foods at every meal—bonus if chilled.

4. Pack cooling allies like peppermint oil, facial mists, or portable fans.

5. Wear light, breathable fabrics—linen and cotton work wonders.

The Bottom Line

When hot flashes meets heat waves, they are a fierce duo—but with smart hydration, cooling foods, lifestyle tweaks, and modern medication tools, hot flashes don’t have to steal your season.

Want a tailored midlife hydration and nutrition plan? Book a free 20-minute call and let’s create strategies that fit your body and summer lifestyle.

References

1. UCLA Health. (2023). Hot flashes and more: New program helps patients through menopause transition. Retrieved from https://www.uclahealth.org/news/article/hot-flashes-and-more-new-program-helps-patients-through

2. Harvard Health Publishing. (2023). New help for hot flashes. Retrieved from https://www.health.harvard.edu/womens-health/new-help-for-hot-flashes

3. ScienceDaily. (2024). New menopause drug improves sleep and reduces hot flashes. Retrieved from https://www.sciencedaily.com/releases/2024/08/240822142614.htm

4. Bonafide. (2023). Menopause and dehydration: Why hydration is essential. Retrieved from https://hellobonafide.com/blogs/news/menopause-and-dehydration

5. ScienceDaily. (2024). Cold-water swimming helps reduce hot flushes and night sweats. Retrieved from https://www.sciencedaily.com/releases/2024/01/240124191453.htm

6. Self. (2023). Hot flashes are bad. Summer makes them worse. Retrieved from https://www.self.com/story/menopause-hot-flash-summer-heat

7. British Dietetic Association. (2023). Fluid – how much is enough? Retrieved from https://www.bda.uk.com/resource/fluid-how-much-is-enough.html

8. Masento, N. A., et al. (2014). Effects of hydration status on cognitive performance and mood. British Journal of Nutrition, 111(10), 1841–1852. https://doi.org/10.1017/S0007114513004455