If you’ve found yourself saying, “I used to love summer, but now I can’t stand the heat,” you’re not imagining it. Every August, I hear the same thing from women in their 40s and 50s:
“I’m constantly hot.”
“I dread going outside.”
“I’m sweating through meetings.”
“I wake up soaked in the middle of the night.”
Many assume it’s simply part of getting older. In reality, it’s often one of the earliest signs of perimenopause or menopause—and the good news is that you don’t have to just “live with it.”
Your Body’s Thermostat Has Changed
Most people think estrogen only affects reproduction, but it also plays a major role in regulating your body’s temperature. As estrogen begins to fluctuate during perimenopause and decline after menopause, the brain’s thermostat, located in the hypothalamus, becomes much more sensitive. A tiny increase in body temperature that you may never have noticed before can suddenly trigger a hot flash. So frustrating, right!?
Your body reacts by trying to cool itself as quickly as possible. Blood vessels widen, your heart rate increases, and you begin sweating. The result? That familiar wave of intense heat that seems to come out of nowhere. Add Maryland’s August humidity, and it’s no wonder so many women feel miserable this time of year.
What To Do When a Hot Flash Hits
Dehydration can be the biggest culprit and for many reasons. You are outside more and even if you replenish with water, electrolytes are also super important to maintain hydration. And even though that quick dip in the pool cools down the skin, your core temperature is still in charge of hot flash triggers! While you may not be able to stop a hot flash instantly, you can often shorten it and make it less severe.
Try these strategies:
- Take slow, controlled breaths, making your exhale longer than your inhale.
- Sip cold water.
- Cool your neck or wrists with a cold towel or ice pack.
- Carry a portable fan.
- Dress in lightweight, moisture-wicking layers that are easy to remove.
- Peppermint essential oil around your neck area also gives you some relief from the heat
One simple habit—but in my opinion the most important—that often makes a surprisingly big difference? Stay hydrated throughout the day. If you’re sweating heavily or spending time outdoors, replacing electrolytes—not just water—may also help.
It’s More Than Just Hot Flashes
Many women are surprised to learn that changing hormones can affect far more than temperature regulation.
You may also notice:
- Brain fog
- Poor sleep
- Anxiety
- Mood changes
- Fatigue
- Joint aches
- Low libido
- Vaginal dryness
- Weight gain around the abdomen
- Reduced exercise tolerance
These symptoms often appear years before a woman’s final menstrual period, making them easy to dismiss or attribute to stress.
The Good News: There Are More Options Than Ever
For years, many women (most of our mothers) believed, or were told that they simply had to suffer through menopause.
Thankfully, that’s no longer true. Treatment may include lifestyle changes, such as improving sleep, stabilizing blood sugar, strength training, stress management, and optimizing hydration. For many women, hormone replacement therapy can be life-changing, mitigating hot flashes, improving sleep, mood, and vaginal health, as well as helping protect long-term bone health.
And for women who cannot—or choose not to—use hormones, there are now several effective non-hormonal prescription medications specifically designed to reduce hot flashes, along with other evidence-based therapies.
The key is finding the approach that’s right for you.
Don’t Let Summer Define Your Quality of Life
One of the most heartbreaking things I hear in my office is:
“I thought this was just how aging was supposed to feel.”
Newsflash: It isn’t!While menopause is a natural transition, suffering through it doesn’t have to be. If this summer has left you avoiding outdoor activities, waking up exhausted from night sweats, or feeling unlike yourself, know that help is available. With the right evaluation and a personalized treatment plan, most women can feel dramatically better.
You deserve to enjoy August—not just survive it.
At the Osteopathic Center for Healing, we believe menopause care should never be one-size-fits-all. Whether you’re just beginning to notice subtle changes or you’re struggling with daily hot flashes, poor sleep, brain fog, weight changes, or low energy, we take the time to understand the whole picture. We offer comprehensive hormone evaluations, functional medicine testing when appropriate, and personalized treatment plans that may include lifestyle and nutrition guidance, targeted supplements, non-hormonal therapies, or bioidentical hormone replacement therapy. Our goal is simple: to help you understand what’s happening in your body, restore your quality of life, and empower you to feel your best through every stage of midlife and beyond.
Jennifer Gularson, PA-C, IFMCP, is a Functional Medicine and Hormone Specialist at the Osteopathic Center for Healing in Rockville, where she helps women navigate perimenopause, menopause, and healthy aging through personalized, evidence-based care.
Why Summer Makes Everything Worse
Heat isn’t the only culprit.
Several common summertime habits can quietly turn up the thermostat even more! Let’s get real—this time of year means no more homework, no more tests, and lots of fun activities that lend themselves to outdoor celebrations. Things that contribute to hot flashes in midlife can be:
- Dehydration
- Alcohol
- Excess caffeine
- Spicy foods
- Large amounts of sugar
- Poor sleep
- High stress
- Exercising during the hottest part of the day
These factors all increase the likelihood of hot flashes or make them feel more intense.
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