If the recent heatwave has left you feeling exhausted, puffy, irritable, or unable to sleep, try these expert-backed heatwave tips from women’s health expert Dr Naomi Newman-Beinart, PhD, to help you feel more refreshed and energised.
“While soaring temperatures can leave anyone feeling drained, women often feel the impact more acutely, especially during perimenopause and menopause, when fluctuating hormones can make the body far more sensitive to heat. Oestrogen plays a crucial role in thermoregulation, which is the body’s ability to maintain a stable internal temperature.
As oestrogen fluctuates and declines during perimenopause and menopause, the hypothalamus — effectively the body’s thermostat — becomes more sensitive to even small changes in temperature. That helps explain why hot flushes, night sweats and sudden overheating can feel so much worse during a heatwave.
Then there’s everything else the heat does to the body. Sweating more means losing both fluid and vital minerals. Blood vessels widen to help release heat, which can leave ankles and legs feeling swollen and heavy. And when overnight temperatures stay high, quality sleep often suffers too. It’s a combination that can leave women feeling completely wiped out — from fatigue and brain fog to headaches, poor concentration and that wired-but-exhausted feeling many know all too well.
Heatwaves can be hard on everyone, but for women navigating hormonal shifts, the effects can feel especially intense. Supporting hydration, cooling the body and prioritising recovery can make a real difference — helping you feel calmer, more energised and better able to cope, even on the hottest days”.
So what actually helps? Dr Naomi Newman-Beinart, PhD, a CNHC-registered nutritionist (mBANT) and chartered psychologist (CPsychol), shares three simple, science-backed wellbeing strategies I recommend to help women feel more hydrated, resilient and comfortable when temperatures soar.
Don’t just drink more water, think about the right electrolytes
“When we sweat, we don’t just lose water. We also lose important minerals such as sodium, potassium and magnesium, all of which help regulate hydration, muscle function, nerve signalling and energy production. That’s one reason why, during a heatwave, drinking more water doesn’t always leave you feeling fully refreshed.
One of the biggest mistakes I see is assuming that hydration is only about drinking more water. For most people, good hydration starts with adequate fluid intake and a nutrient-rich diet containing plenty of mineral-rich whole foods. Electrolytes aren’t necessarily needed every day for everyone; however, they can be especially helpful during periods of increased fluid and mineral loss — for example, during hot weather, after prolonged sweating, during exercise, or after long periods spent outdoors. At those times, replenishing electrolytes can support hydration more effectively and may help reduce symptoms such as fatigue, headaches, brain fog and that washed-out feeling many people experience in the heat.
When choosing an electrolyte product, I suggest avoiding options loaded with sugar, sweeteners or unnecessary additives. I always use and recommend elete Electrolytes drops because not only are they very cost-effective in comparison to others on the market, but they contain pure concentrated ionic electrolytes in a neutral-tasting liquid format, making it easy to add to water or any liquid (hot or cold) without artificial ingredients”.
Available from: elete.uk and Amazon
RRP: From £18.45 (120ml bottle)
Cool the body before bed to improve sleep
“One of the toughest parts of a heatwave is trying to get any sleep. To fall asleep, the core body temperature naturally needs to drop in the evening. When bedrooms stay warm overnight, the cooling process slows, making it so much harder to fall asleep and stay asleep. Heat can also cause blood vessels to widen, which is why many women notice swollen ankles, heavy legs or puffiness all over the body during prolonged hot weather.
One of the simplest things you can do in hot weather is to help your body cool down before sleep. Even a slight lowering of body temperature can support the body’s natural transition into rest. I often suggest a cool foot soak or bath, particularly for women experiencing swelling, puffiness, or restless legs in the heat.
I recommend adding BetterYou magnesium flakes to cool water in a large bowl, foot bath, or bath, then soaking for 15 to 20 minutes. The cool water helps dissipate heat, while using magnesium supports muscle relaxation and nervous system balance, both of which may help the body feel calmer and better prepared for sleep. BetterYou Magnesium Flakes use pure magnesium chloride, a highly soluble form of magnesium specifically chosen for bathing, allowing for an effective soak that supports muscle relaxation and recovery during periods of physical stress, such as in hot weather. This is also one of my favourite post-exercise tips to help you recover and avoid muscle cramping and DOMS.”
Available from: www.betteryou.com, Holland & Barrett and Amazon.
RRP: From £8.49
Support stress resilience
“Heat doesn’t just affect the body physically; it can also challenge the nervous system, leaving us feeling extremely irritable and out of sorts. Poor sleep, dehydration and physical discomfort can all increase stress load, leaving many women feeling more anxious, overwhelmed or unable to switch off. Supporting resilience is just as important as staying cool.
When the body is under prolonged physical stress, resilience often drops. This is when recovery becomes especially important. As part of a broader recovery toolkit, I recommend boosting your day with adaptogenic support such as Hifas da Terra Reshi powder or capsules.
Adaptogens such as the functional mushroom Reishi may help support the body’s stress response and recovery, particularly during periods of poor sleep or prolonged stress. I see them as part of a wider toolkit alongside good sleep habits, hydration and recovery and especially valuable for women experiencing hormonal fluctuations”.
Available from: www.hifasdaterra.co.uk and www.healf.com
RRP: From £26
