Your Summer Survival Guide for Hot Days (and Hot Flashes)
If summer’s your favorite season—but now you’re sweating through your sheets, your bras, and your patience—you’re not alone. For women in midlife, the heat hits different. Hormonal shifts already affect your body’s ability to regulate temperature, and when you combine that with 85-degree days and sky-high humidity? It can feel downright unbearable.
Whether you're managing hot flashes, night sweats, or just trying to make it through a summer BBQ without overheating, this guide is here to help you stay cool, calm, and collected—all season long.
1. Dress for the Forecast (and the Flash)
Synthetic fabrics trap heat. And while that form-fitting tank top may look cute, it doesn’t always play nice with a midday flash.
Instead, aim for: breathable, natural fibers like cotton, bamboo, or linen; loose-fitting clothes that allow air to circulate; lighter colors that reflect heat instead of absorbing it. Keep a foldable hand fan or portable cooling towel in your bag—they’re game-changers when things heat up unexpectedly.
2. Hydration Isn’t Optional—It’s Essential
When you’re sweating more, you’re losing more. And dehydration can make hot flashes feel worse.
Tips to hydrate smarter: keep a large insulated water bottle with you throughout the day; add electrolytes (without added sugar) to help your body absorb water more effectively; sip steadily—don’t chug; if plain water gets boring, try cucumber slices, mint leaves, or frozen berries for a naturally refreshing twist.
Vitality Pearls can also help by supporting internal hydration—nourishing the mucous membranes throughout your body, including those that regulate internal moisture and thermoregulation.
Learn more about Vitality Pearls →
3. Cool Your Core—Not Just Your Skin
Standing in front of a fan can feel amazing. But lasting relief comes from lowering your internal body temperature.
Try: cool (not ice-cold) showers during the day; placing a cold compress on pulse points—like your wrists, neck, or the backs of your knees; frozen washcloths stored in your freezer for easy mid-day refresh; light, chilled snacks like watermelon, cucumber, and yogurt.
4. Eat (and Time) Meals Strategically
Heavy meals increase body temperature during digestion, especially in hot weather.
Instead of three large meals, try: smaller, lighter meals more frequently; focus on cooling foods like leafy greens, berries, citrus, and lean proteins; avoid spicy, fried, or overly rich meals, which can trigger hot flashes or sluggishness.
Bonus tip: avoid cooking indoors during peak heat hours. Opt for salads, smoothies, or quick air fryer recipes that don’t heat up your whole house.
5. Give Your Nervous System a Break
Heat + hormonal changes = more reactivity in your nervous system. If you’re snapping more easily or feel overwhelmed, it’s not just in your head.
Build in 5–10 minutes of daily calm: deep breathing, gentle stretching, a short walk in the shade, legs-up-the-wall pose (seriously—try it).
And if nighttime overheating is your biggest issue? That’s where LunElla can help. This sleep support formula is designed for midlife—helping your body wind down, regulate heat overnight, and support deeper, more restorative rest without next-day grogginess.
6. Rethink Your Sleep Setup
Even if your days are manageable, summer nights can make sleep feel impossible. A few swaps can make a big difference: lightweight, breathable sheets and pajamas; cooling mattress toppers or pillows; keep the bedroom at 65°F (18°C) or use a fan for airflow; blackout curtains to block early morning sun.
And yes—sleeping alone, or with fewer covers, might be the compromise your body needs right now.
7. Move Smarter, Not Hotter
Exercise is essential for hormone balance, but don’t push through midday heat.
Instead: walk or work out early morning or after sunset; try indoor yoga, pilates, or stretching; swimming is an excellent full-body, cooling workout; post-workout? Cool shower + electrolytes + 5 minutes of breathing = recovery magic.
Give Yourself Permission to Adapt
If you’re noticing that heat, humidity, or long days are affecting you more than they used to, that doesn’t mean you’re fragile—it means your body is changing. And the most empowering thing you can do? Listen. Build rhythms, rituals, and routines that support where you are right now—not who you used to be.
Summer is still yours to enjoy. Let’s help you enjoy it on your terms.
Explore EllaNu’s full midlife support lineup →
