Tips for Safe and Effective Exercise in the Heat

 EXERCISE SMARTER IN THE HEAT

During menopause, your body temperature regulation changes, which means intense workouts in hot weather can sometimes leave you wiped out instead of energised.

Here are my top tips:

• Exercise earlier in the morning or later in the evening

• Swap intense HIIT for Pilates, mobility, walking or strength training

• Reduce workout intensity by 20–30% if needed

• Focus on consistency instead of pushing harder

• Take more recovery breaks

• Use fans, open windows and cool towels during workouts

• Wear loose, breathable clothing

• Listen to your body — fatigue and dizziness are signs to slow down

The NHS also recommends avoiding strenuous exercise during the hottest part of the day, especially between 11am and 3pm. (nhs.uk)

Remember — movement should make you feel BETTER, not depleted.

 BEST TYPES OF EXERCISE DURING HOT WEATHER

This is the perfect time for:

• Pilates

•Yoga

• Mobility and stretching

• Walking

• Gentle strength training

• Breathwork

• Swimming

• Core work

• Shorter workouts

Even 10–20 minutes can completely change your energy and mood.

HYDRATION IS EVERYTHING

Many menopausal symptoms become worse when you are dehydrated.

Even mild dehydration can increase:

• Hot flushes

• Brain fog

• Fatigue

• Cravings

• Headaches

• Poor sleep

Aim to sip water regularly throughout the day rather than drinking huge amounts all at once.

Helpful hydration ideas:

• Add ice, lemon, mint or cucumber to water

• Keep a water bottle with you at all times

• Increase electrolytes if you’re sweating heavily

• Eat water-rich foods like watermelon, cucumber, berries and lettuce

• Reduce excess alcohol and caffeine

Research and NHS guidance both recommend increasing fluids during hot weather and exercising extra caution with dehydration during heatwaves. (The Independent Pharmacy)

 EATING FOR ENERGY IN THE HEAT

Heavy meals can leave you feeling sluggish and overheated.

Instead try:

• Lighter meals

• More protein and colourful salads

• Greek yoghurt and berries

• Eggs, chicken, fish or tofu with salad

• Smoothies with protein

• Watermelon, cucumber and citrus fruits

• Smaller meals more regularly

Many women also notice spicy foods, caffeine and alcohol can trigger hot flushes in warmer weather.

 NIGHT SWEATS & SLEEP

Sleep can become really disrupted during hot weather and menopause combined.

A few things that help:

• Keep blinds closed during the day

• Open windows at night

• Use cotton bedding

• Take a cool shower before bed

• Keep a cold bottle of water beside the bed

• Avoid heavy meals late at night

• Use a fan or cooling spray

Your body is already working harder during menopause and the heat adds another layer of stress physically and hormonally.

Move gently. Hydrate consistently. Rest when needed.

And remember that small healthy habits still count.

Stay cool everyone