How to Manage Hot Flashes

by Crystal R. Mendoza Paulin

Hot flashes. Dreaded words as old as humanity itself. Women have been combating hot flashes for ages and, unfortunately, there is no one way to be 100% rid of them. Every woman is different, and experiences hot flashes differently, so we pulled together some simple and effective ways to keep you cool!

1. Drink ice water

Staying hydrated is the best way for your body to naturally keep cool. If you feel a hot flash coming on, grab a glass of ice water to cool your body back down. Getting to know your body's tells for the onset of a hot flash can help you prevent the worst of them.

2. Wear light clothes

Clothing is a big factor for cooling. Make sure to wear lightweight, breathable fabrics to stay cool throughout the day. If you struggle with hot flashes in cold environments or seasons, try layering your light clothes. This way the layers will keep you warm in the cold and you can shed the top layers during a hot flash. You can read more on breathable and cool fabrics here.

3. Watch what you eat

Research has shown that certain foods and substances can increase your ability to experience hot flashes. Try to avoid alcohol, caffeine, and spicy foods to decrease hot flashes. These substances dehydrate your body, making it harder to stay cool during a hot flash.

4. Sleep in a cool bed

Proper bedding is essential for a good night's sleep in the summer heat. Research has shown the ideal temperature for sleep to be between 65 - 68 degrees Fahrenheit. Lightweight bedding is important to keep you at those temperatures throughout the night. You can read more about how to stay cool at night here.

5. Cool your skin

Your hands, feet, and face are typically cooler than the rest of your body but they are very sensitive to temperature. Splashing or misting cold water onto these areas can help alleviate you during a hot flash. Placing a small wet towel on the back of your neck or forehead is also ideal. Keep cooling products, like misters or this cooling product, on hand for when you need it most. 

These are just some general tips on how to cool yourself quickly to prevent a severe hot flash or to cool you down from one. These methods are tried and true and work on just about anyone! There are several other medications and supplements available to manage hot flashes, make sure to talk to your doctor to see what's right for you!