Menopause, Exercise, and Hot Weather

Many women notice that hot weather feels very different during peri-menopause and menopause.

Activities that once felt comfortable may suddenly seem much harder. 

A warm day that others barely notice can leave you feeling overheated, exhausted and drained.

If this sounds familiar, you’re not imagining it.

Why Does Menopause Affect Heat Tolerance?

During peri-menopause and menopause, fluctuating and declining hormone levels can affect the body’s temperature regulation system.

This may contribute to:

• Hot flushes
• Night sweats
• Increased sweating during exercise
• Fatigue
• Poor sleep
• Reduced recovery

When a heatwave arrives, these challenges can feel even more noticeable.

Should You Still Exercise?

Absolutely.

Regular exercise remains one of the most valuable tools for supporting health during menopause.

Movement can help maintain:

• Muscle strength
• Bone health
• Cardiovascular fitness
• Balance
• Mobility
• Mental wellbeing

The goal isn’t to stop exercising. It’s to exercise more intelligently.

Adapt Your Expectations

There may be times when your usual workout simply doesn’t feel right.

Perhaps you’ve had a poor night’s sleep. 

Maybe you’re experiencing more hot flushes than usual. 

Or perhaps the weather is particularly humid.

On those days, consider adjusting rather than cancelling altogether.

There is no prize for pushing through exhaustion.

Choose Movement That Supports You

During hot weather, many women find it helpful to focus on:

• Pilates
• Swimming
• Gentle strength training
• Walking in shaded areas
• Mobility work
• Stretching sessions

These activities can help you stay active while placing less stress on the body’s cooling systems.

Hydration and Recovery

Good hydration becomes even more important during menopause, particularly if you’re experiencing increased sweating.

Aim to:

• Drink regularly throughout the day
• Carry water when exercising outdoors
• Include water-rich foods in your diet
• Prioritise recovery after exercise

Sleep, nutrition and recovery are just as important as the workout itself.

Listen to Your Body

One of the most important skills during menopause is learning to pay attention to what your body is telling you.

Some days you’ll feel strong and energised. Other days you’ll need something gentler.

Both are perfectly valid.

Consistency isn’t about doing the same thing every day. It’s about finding a way to keep moving that works for you.

Final Thoughts

Menopause often encourages us to rethink our relationship with exercise.

Instead of measuring success by how hard we can push, we begin to appreciate the value of consistency, recovery and self-awareness.

During hot weather especially, working with your body rather than against it is often the smartest approach.

Your body is changing, but that doesn’t mean you have to stop moving. 

It simply means being willing to adapt, adjust and choose the option that serves you best on any given day.

Sam ‘taking options’ Hobbs