Sweating Through Summer: How to Stay Cool During the Summer Heat While Living with Perimenopause
There are hot summer days…
And then there are perimenopause hot summer days.
You know the ones.
It’s already 99 degrees outside.
The humidity has decided to wrap itself around your body like an unwanted weighted blanket, and just as you think you’ve adjusted to the heat the beads of sweat start to form at your hairline and…
BAM.
A hot flash.
Your face turns crimson. Sweat appears out of nowhere. Your hair suddenly resembles something that lost a fight with a leaf blower, and you’re contemplating whether it’s socially acceptable to stand in front of the grocery store freezer aisle for twenty uninterrupted minutes.
Ask me how I know.
One minute I’m happily walking Ellie Mae or sitting outside with my morning coffee.
The next? I’m questioning every life decision that led me to wear anything thicker than linen.
If you’re in your 40s (or even your late 30s), welcome to the wonderfully chaotic world of perimenopause, where your internal thermostat no longer knows homeostasis.
The good news — If there is any…
While we can’t stop the hormones from doing their thing we can make surviving summer a whole lot more comfortable.
I've rounded up my favorite pieces that are equal parts comfortable, polished, and perfect for summer.
Dress Like Your Hormones Are in Charge
If I’ve learned anything over the past two summers, it’s this:
The cute synthetic blouse can stay hanging on the store rack. I refuse to purchase anything that I can feel on my body.
Natural fibers have become my best friends.
Look for:
100% linen tops
Cotton dresses
Lightweight gauze button-downs
Moisture-wicking athletic fabrics for errands or walking
Loose silhouettes instead of anything fitted
The less fabric clinging to your body, the happier you’ll be when that unexpected hot flash decided to make an appearance. And trust me, they come out of nowhere and with a vengeance.
Skip the polyester and stick with natural cottons.
Hydration isn’t Optional Anymore
Perimenopause can leave you feel dehydrated fast than ever.
I keep at least three drinks within arm’s reach at almost all times — I don’t have the nickname “beverage goblin” for a reason.
Usually it’s:
Ice water
Electrolytes
Iced coffee (because giving that up isn’t an option)
Adding electrolytes once a day can. Help replenish what you’re losing through excessive sweating, especially during extreme heat.
Keep a Cooling Kit in Your Bag
This has become my little survival kit.
Inside you’ll usually find:
A handheld rechargeable fan
Cooling facial mist
Facial blotting sheets
Lip balm
Moisturizer
Hair clip
Cooling towel
It sounds dramatic — I know… until you’re standing in the checkout like feeling like you’re melting from the inside out.
Then it becomes genius.
Rethink Your Workday
Whether you’re working in an office or from home, your environment matters.
If you’re fortunate enough to work remotely - eh hem:
Keep a fan pointed toward your desk.
Lower the thermostat if possible.
Sip ice water throughout the day — I tend to have no less than three drinks on my desk at any given time.
Take quick movement breaks instead of sitting in the heat.
I love my Apple Watch for this. When I forget to stand writhing fifty minutes, my watch is reminding me to get my big ol’ booty up.
If you’re in the office, don’t be afraid to keep a small desk fan nearby or layer your clothing so you can easily cool off.
No one is judging.
And if they are?
They’re probably not having hot flashes.
Lucky bitch.
Eat Food That Help — Not Hurt
I’ve noticed certain meal make everything worse.
Heavy, greasy foods and spicy dinners seem to invite a hot flash almost immediately afterward.
Instead, I’m reaching for:
Fresh fruit
Salads
Lean protein
Smoothies
Summer foods are naturally cooling, and honestly, they’re exactly what my body wants this time of year.
When I need something quick and nourishing, I also love turning to Daily Harvest and Green Chef. Both make it easy to keep my meals light, balanced, and supportive of how I want to feel—without spending hours in the kitchen on the days I simply have no energy. They’re part of my routine now, especially on busy days when I still want to prioritize food that help, not hurt.
Sleep Can Be the Biggest Battle
Night sweats deserve their own support group.
A few things that have genuinely helped me:
Bamboo or cotton sheets
Lightweight blankets
Cooling pillowcases
Keeping the bedroom cooler than the rest of the house
Taking a cool shower before bed
Running a fan overnight
Nothing is worse than finally falling asleep only to wake up feeling like someone wrapped you in a heated blanket.
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Give Yourself Grace
This is probably the hardest lesson.
Perimenopause changes your body in ways your never expected.
One day you’re freezing.
The next you’re sweating through a T-shirt while everyone. Else insists the air conditioning is too cold.
It’s frustrating.
It’s uncomfortable.
Sometimes it’s downright exhausting.
Your body is adjusting to enormous hormonal shifts, and while that doesn’t make the hot flashes disappear, it does remind me to stop fighting my body and start supporting it instead.
I’ve traded uncomfortable shoes for supportive sandals and clogs.
Structured blazer for linen.
Heavy makeup for tinted moisturizer.
I’ve learned that comfort isn’t giving up.
It’s listening.
My Summer Hot Flash Essentials
These are a few items I rarely leave home without during the warmer months because I refuse to let these hot flashes ruin my summer.
Insulated water bottle - because I’m known as the Beverage Goblin for a reason.
Rechargeable handheld fan -
Cooling facial mist
Linen button-down shirts
Cotton pajamas
Cooling pillowcase
Mineral sunscreen
Lightweight sandals
Hair claw clips
🛍️Browse the essentials on my Amazon Store Front
Finals Thoughts
Perimenopause already keeps us guessing.
Summer doesn’t have to make it worse.
The goal isn’t to stop every hot flashes—that would require magic.
The goal is to build little comforts into your day that make the season easier to enjoy.
Whether that switching to linen, carrying a portable fan, drinking more water, or simply giving yourself permission to choose comfort over perfection, every small change adds up.
Because we deserve to enjoy summer, too — even if our hormones occasionally have other plans.
So here’s to iced coffee that stays cold, dresses that breathe, fans that actually work, and finding little moments of relief in the middle of the heat.
We’re all just figuring it all out together… one hot flashes at a time.
Until next time…
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Hi, I'm Erica (E. Lynn Jimenez), founder and editor of The Hollow Quill. Through Flora & Fauna, I share honest conversations about perimenopause, midlife wellness, and healthy aging—because no woman should have to navigate this season alone. From hot flashes and hormone changes to sleep, confidence, and self-care, my goal is to help women feel informed, supported, and empowered to thrive at every stage of life. 🌿
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