18 July 2025

Our Tips for Managing Hot Flashes This Summer

Menopause and perimenopause are natural stages in a woman’s life, often accompanied by unpleasant physical symptoms such as hot flashes. In summer, rising temperatures can make these sensations even more difficult to handle. Here are our tips to help you cope better on a daily basis.

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What Is a Hot Flash?

Hot flashes are a common symptom of menopause. They are characterized by a sudden wave of heat affecting the face, neck, and chest, sometimes accompanied by redness, heart palpitations, and heavy sweating. These episodes usually last from 30 seconds to a few minutes. At night, they can cause night sweats, which may disturb sleep quality (1).

Why Are They Linked to Menopause?

Hot flashes occur due to hormonal fluctuations followed by a decline during perimenopause and menopause. The gradual decrease in estrogen levels affects the hypothalamus, a brain region that regulates body temperature. This imbalance triggers the sudden dilation of blood vessels, which causes the heat sensation (2). Around 75% of menopausal women experience hot flashes (3).

How to Ease Them During Summer?

Here are a few simple tips to manage hot flashes when temperatures rise:

✅ Choose lightweight, breathable clothing made of cotton or linen. Wear several thin layers so you can remove them easily.
✅ Drink cool water regularly. Avoid hot, caffeinated, or alcoholic drinks, as they may trigger or worsen hot flashes.
✅ Reduce consumption of spicy or very hot foods, which are often linked to the onset of symptoms.
✅ Ventilate your home early in the morning and late in the evening. Keep shutters or curtains closed during the day to maintain a cooler indoor temperature.
✅ Use a fan, handheld fan, or mist spray to cool down quickly during a hot flash.
✅ Practice slow, controlled breathing: inhale deeply through the nose for a few seconds, then exhale slowly. This technique may help reduce the intensity of a hot flash.

What If the Symptoms Become Too Disruptive?

If hot flashes significantly affect your quality of life, talk to your doctor, gynecologist, midwife, or pharmacist — effective solutions are available.

References:

  1. INSERM – “Menopause: From Hot Flashes to Treatments”, inserm.fr

  2. Vidal – “Menopause: Understanding the Symptoms”, vidal.fr

  3. Ameli – “Menopause: Causes, Symptoms, and Treatments”, ameli.fr

  4. HAS – “Hormone Replacement Therapy for Menopause: Guidelines”, has-sante.fr

All advice