Hot Flashes in Hot Weather? Tips for Staying Cool This Summer

As if summer wasn’t hot enough already—cue the surprise hot flash in the middle of a backyard BBQ or a sweaty night spent tossing the covers off, then pulling them right back on.

If you’re navigating menopause or perimenopause, you already know that hot flashes and night sweats don’t care what season it is—but in the heat of summer, they can feel downright relentless.

The good news? You’re not powerless. At Good Day Pharmacy, we’re here to help you cool down, feel better, and explore lasting relief options like Bioidentical Hormone Replacement Therapy (BHRT) with our in-house master certified hormone specialist, Kelley.

Let’s talk tips, tricks, and treatment.

Why Do Hot Flashes Happen (and Why Are They Worse in Summer)?

Hot flashes are your body’s way of saying, “Something’s out of balance.” As estrogen levels drop, your internal thermostat gets a little... confused. Cue sudden warmth, sweating, flushed skin, and that get-me-out-of-this-sweater feeling—no sweater required.

And when the temps outside are already rising? That hormonal heat wave gets turned up a notch. How to Stay Cool (Even When Your Hormones Are Not)

1. Dress the Part Think lightweight, breathable fabrics like cotton or moisture-wicking bamboo. Avoid synthetics, which trap heat and make sweating worse. Pro tip: keep an extra top in your bag—just in case.

2. Chill Your Bedding Night sweats are no joke. Try moisture-wicking sheets, cooling pillows, or even tossing your pillowcase in the freezer before bed. Yes, really.

3. Sip Smart Cold water = your new best friend. Avoid spicy foods, alcohol, and caffeine, which can all trigger hot flashes. Herbal teas like peppermint or sage can be soothing and supportive.

4. Keep a Fan Handy Pocket fans. Desk fans. Bedroom fans. Be the Beyoncé of your own breeze situation.

5. Cool Down from the Inside Out Eating smaller meals and cooling snacks (think cucumbers, watermelon, yogurt) can keep your core temperature in check.

Real Relief with BHRT

Lifestyle tips can help—but when hot flashes are frequent, intense, or just plain exhausting, it may be time to look at the root cause: hormonal imbalance.

Our hormone specialist, Kelley, specializes in Bioidentical Hormone Replacement Therapy (BHRT)—a natural approach to restoring your body’s hormone levels with compounds that match what your body makes.

With Kelley’s help, you can:

✅ Identify imbalances through symptoms and lab work

✅ Explore personalized hormone therapy options

✅ Create a plan that supports energy, sleep, mood, and temperature regulation

✅ Finally get some peace (and rest!) this summer

Your Summer Doesn’t Have to Be Sweaty and Miserable

You deserve to enjoy this season—poolside, patio-side, or wherever your summer takes you. If hot flashes are stealing your joy, we can help you take it back.

Let’s get you back to feeling balanced, cool, and in control.