Every summer, I hear the same thing from my clients: “I’m doing everything right, so why do I feel so much worse?”
Summer makes routines feel optional, like early bedtimes and balanced meals. And for most people, that’s fine. But if you’ve been feeling more exhausted than usual, waking up drenched at 3am, or finding that one glass of bubbly tips you completely over the edge, your hormones may be trying to tell you something.
Here’s what no one explains: heat disrupts hormones. During perimenopause, changes in estrogen affect the hypothalamus, which regulates body temperature. Add summer heat, and you create a perfect storm for hot flashes, poor sleep, rising cortisol and lost minerals. The good news? A few simple habits can make a big difference.
Stabilise your blood sugar first
Unstable blood sugar drives hormonal issues, and summer makes this worse. Ice cream, late dinners and skipped meals spike glucose. This raises cortisol, worsening hot flashes and driving weight gain around the middle. The fix isn’t a restriction; it’s sequencing. Always eat protein before carbs or sugar, take a ten-minute walk after meals and don’t skip meals thinking you’ll make up for it later. A balanced plate this summer is hormonal self-care, not a sacrifice.
Think electrolytes, not just water
Drinking more water in the heat is obvious advice. What’s less obvious is that sweating depletes sodium, potassium and magnesium, the exact minerals your adrenal glands need to regulate cortisol. Plain water alone won’t replace them. A pinch of sea salt and lemon in your morning water, coconut water as a natural electrolyte source, and aiming for 2.5 to 3 litres daily are small shifts that your body will feel quickly, especially if fatigue and brain fog are already part of your summer experience.
Protect your sleep like it’s sacred
Progesterone, your calming, sleep-supporting hormone, is often the first to decline in perimenopause. Poor sleep raises cortisol and elevated cortisol further suppresses progesterone. It’s a cycle that summer accelerates with later sunsets, social events, and warmer nights. Keep your bedroom as cool as possible; ideally, around 18 to 19 degrees. Try magnesium glycinate before bed for two weeks and notice the difference. And protect the hour before sleep the way you’d protect any important appointment.