How to Stay Cool During a Hot Flush

## What are Hot Flushes?

Hot flushes (or hot flashes) are quick bursts of heat which results in a hot sensation on your skin and potentially becoming drenched in sweat for anywhere between 30 seconds to 5 minutes [1]. Your face and neck may turn red, and your heart rate may increase.

Night sweats are the same thing, only they happen when you’re asleep and are jolted awake by the heat and sweat sensation. These sudden bursts of heat, especially at night, can cause fatigue, irritability and even forgetfulness and are all-round just uncomfortable to deal with.

## What Causes Hot Flushes?

Hot flushes are primarily caused by your fluctuating hormones. The culprits, as usual, are oestrogen and progesterone. Oestrogen boosts the body’s ability to dissipate heat by sweating, and progesterone may play a role in raising our body’s temperature [2].

Alongside your hormones, other factors may be increasing the chance of hot flushes. Your heart is working harder to transport blood around your body, and you have increased blood flow which may make the skin feel warmer.

## Why is it Important to try to Cool Down?

Although these natural bodily changes that may be causing hot flushes are entirely normal, certain activities in the heat can cause you to ‘over-heat’ which is bad for both you and your baby [3].

Exercising in the heat, spending time in a hot place, sitting in a hot bath, and illness can all cause your body’s temperature to rise to unhealthy levels.

You should be mindful of the symptoms of overheating:

- Warm or cold, pale, and clammy skin

- Headache

- Dizziness

- Muscle cramps

- Nausea

- Confusion

- Passing out

- Fatigue

- Heavy sweating

- Having a body temperature above 39 degrees Celsius (102.2 degrees Fahrenheit).

## How to Stay Cool

To try to stay cool you can follow several methods:

- Drinking plenty of water and other fluids (ideally non-caffeinated, non-sugar sweetened beverages).

- Use ice packs and wet towels to try and cool down when you’re having a hot flush.

- Try to keep out of the sun and rest in shaded areas.

- Take a cool shower or bath to cool off.

- Wear loose-fitting clothes, ideally made from cotton or other natural breathable fibres.

- Use air conditioning or have a fan in your room during the night and keep a handheld fan when you’re out and about.

- Avoid eating spicy foods as this can cause hot flushes. Eat light, cold foods such as salads and fruit which are also easy to digest and don’t require cooking.