Beat the hot flushes: Top Tips for travelling during the menopause

With hotter temperatures also increasing the risk of heat exhaustion, Dr Carolyn Barshall, GP at independent charitable hospital King Edward VII’s Hospital, shares her top tips on travelling during the menopause to stay cool and manage hot flushes. Having grown up in Australia, she is used to being careful in the sun!

1. Keep cool during peak heat

Whilst travelling, plan your activities to avoid the hottest parts of the day. Exploring the outdoors when it is cooler, often before 10 am and after 4 pm, can prevent heat exhaustion and minimise hot flushes. If you do venture outside at midday – when temperatures are at their highest – stick to shaded areas, or use an umbrella to create your own shade.

2. Stay hydrated

In a hot climate, it is very important to stay hydrated to ensure you don’t overheat. Alcohol, coffee and fizzy drinks should be minimised as they can contribute to dehydration. Instead, drink plenty of water and carry a bottle to sip from when you’re outside. Aim for around three litres of water over the course of a hot day, but make sure to not drink too much in one go, as you can become overhydrated.

3. Wear light and comfortable clothes

To stay cool and protect your skin from the sun, wear loose and airy clothing. Breathable fabrics like cotton and linen help you cool down by absorbing sweat and moisture. Light colours, such as creams and whites, also reflect the sunlight away from you, while dark colours should be avoided as they absorb more heat. Wide brimmed hats are also stylish and effective.

While some menopausal women experience night sweats and trouble sleeping, this can be even worse during hot summer nights when it is more difficult to cool down. As with the daytime, wear lightweight, loose-fitting nightwear to absorb sweat and lower your body temperature. Opening the window to create a breeze is beneficial and will let the hot air flow out of the room. You may prefer to sleep with air-conditioning if available (best at low speed and not icy cold) or if you have a fan, try putting a frozen water bottle in front of it to cool the air.

4. Cool down quickly

If you’re feeling too warm or have severe hot flushes, try to cool down quickly to avoid heat exhaustion. Splash yourself with cold water over the neck and wrists, or take a cool bath or shower. When you’re out and about, carry a portable fan or water spray bottle to bring your body temperature down.

5. Know the travel rules for HRT

If you use hormone replacement therapy (HRT) to relieve menopause symptoms, including hot flushes and night sweats, make sure you know the rules when it comes to travelling with medication. Check if there are any restrictions on bringing HRT to your destination because in some cases, you may need a letter from your doctor.
If you are travelling with hand luggage only, a doctor’s letter should allow gel quantities over 100ml. Alternatively ask for a prescription for the smaller sachets of hormone gel. Along with your prescription, it is best to carry HRT in your hand luggage as the aircraft hold can get very hot and checked luggage may get lost. Most HRT should be stored at room temperature so store it in a cool, dark place away from direct sunlight.

6. Urinary symptoms

Keep well hydrated, particularly If you have experienced urinary tract infections, which occur more frequently in menopause and also when travelling or dehydrated. Treat symptoms with d-mannose and cystitis sachets to alkalinise the urine, and ask your doctor for an emergency script for antibiotics if needed.

7. General lifestyle advice

While on holiday, try to maintain a good pattern of sleep and healthy eating. Be sensible with coffee & alcohol intake, and continue your usual supplements if you take these. Hopefully following some of these ideas will lead to less stress & feeling calmer. Relax and have fun whenever possible – enjoy the change of scene!

More information

• If you’re concerned about menopause symptoms, speak to your GP.
• If you don’t currently have a GP, you can make an appointment with one of our same day private GPs.