We all love a bit of sunshine… until the bedroom is 28 degrees, nobody has slept properly and the idea of doing anything remotely energetic feels completely unreasonable!

But for many women, a heatwave can be more than just uncomfortable. Hormones play an important role in how the body regulates temperature, meaning that women may experience and respond to heat differently at different stages of life.

Why can women struggle more in the heat?

Our body temperature is carefully controlled by an area of the brain called the hypothalamus — essentially the body’s internal thermostat. When we get too hot, the body responds by increasing blood flow to the skin and producing sweat, which helps us lose heat.

Female sex hormones, particularly oestrogen and progesterone, influence this temperature-control system.

These hormones naturally fluctuate throughout the menstrual cycle and change significantly during pregnancy, after childbirth and through perimenopause and menopause. As hormone levels change, so can the way the body regulates and responds to heat.

Progesterone, which rises after ovulation, causes a small but measurable increase in core body temperature. This means that during the second half of the menstrual cycle, the body is effectively starting from a slightly warmer baseline.

Oestrogen also plays a role in temperature regulation and blood flow. When oestrogen levels fluctuate or fall — particularly during perimenopause and menopause — the body’s comfortable range of temperatures can become narrower. This helps explain why relatively small changes in temperature can trigger sweating and hot flushes.

Women also tend, on average, to have a lower sweat rate than men, particularly at the same absolute exercise intensity. Sweating is one of the body’s main cooling mechanisms, so differences in sweating, body composition, hormones and circulation can all influence how comfortable — or uncomfortable — we feel in the heat.

Of course, every woman is different. Fitness, age, body size, hydration, medications and how acclimatised we are to hot weather all play a part. But the hormonal changes that occur throughout a woman’s life can add another layer to the challenge of staying cool.

Periods and hormonal changes

Hormonal fluctuations throughout the menstrual cycle can affect body temperature.

After ovulation, progesterone causes core body temperature to rise slightly and remain elevated until the next period begins. For some women, this may mean feeling warmer or finding exercise in hot conditions more uncomfortable during the second half of their cycle.

So, if your normal run, gym session or busy day suddenly feels harder during a heatwave, there may be more going on than simply being “bad in the heat”!

Menopause and hot flushes

For women experiencing perimenopause or menopause, a heatwave can feel like adding heat on top of heat.

Fluctuating and falling oestrogen levels affect the brain’s temperature-control system. The range of temperatures the body considers “comfortable” can become narrower, meaning that even a small increase in core temperature may trigger a strong cooling response — including a hot flush and sweating.

Night sweats combined with warm bedrooms can also significantly disrupt sleep. Poor sleep can then have a knock-on effect on energy, mood, recovery and the ability to exercise and function normally the following day.

Pregnancy

During pregnancy, the body is already working harder. Metabolic rate increases, blood volume expands and the body generates more heat. Pregnancy also places additional demands on the cardiovascular system, which is working to support both mother and baby.

This can make hot weather particularly uncomfortable and increases the importance of avoiding overheating and dehydration.

Keeping hydrated, avoiding the hottest part of the day and finding ways to cool down are especially important.

Breastfeeding

Breastfeeding can be thirsty work at the best of times! Producing breast milk increases the body’s fluid requirements, so staying well hydrated becomes even more important during hot weather.

Babies may also want to feed more frequently when it is hot, adding another challenge for mums who are already trying to keep themselves cool and comfortable.

So, be a little kinder to yourself in the heat

If you feel more tired, your usual run feels harder, you need more breaks or you simply do not feel quite like yourself during very hot weather, listen to your body.

Try to:

  • Drink regularly throughout the day
  • Exercise during the cooler morning or evening hours
  • Wear lightweight, loose clothing
  • Keep your home as cool as possible
  • Reduce the intensity of exercise when needed
  • Prioritise rest and sleep where you can

Sometimes adapting your activity is the sensible choice — not a sign that you are losing fitness!

Know the Signs: Heat Exhaustion vs Heatstroke

[INSERT HEAT EXHAUSTION vs HEATSTROKE INFOGRAPHIC HERE]

Heat exhaustion

Look out for:

  • Tiredness and weakness
  • Dizziness
  • Headache
  • Nausea or feeling sick
  • Excessive sweating
  • Muscle cramps
  • Intense thirst
  • Fast breathing or a fast heartbeat

Move the person somewhere cool, remove unnecessary clothing, give them cool water or a rehydration drink and cool their skin. They should begin to feel better within around 30 minutes.

Heatstroke is a medical emergency

Warning signs can include:

  • Still feeling unwell after 30 minutes of cooling down
  • A very high temperature
  • Hot skin that may not be sweating
  • Confusion or poor coordination
  • Fast breathing or shortness of breath
  • A seizure
  • Loss of consciousness

If you think someone has heatstroke, call 999.

For more information on recognising and managing heat exhaustionff and heatstroke, visit the NHS guidance.

content