Menopause & Heatwave Survival

Many clients tell me they feel as though their menopause symptoms become worse during hot weather.

The good news is that there are plenty of small changes you can make that really help.

🌬️ Cool Your Body Before You Exercise

Instead of waiting until you're already overheating, try cooling your body before your workout.

Simple ideas include:

• Drink a glass of iced water 20–30 minutes before exercising.

• Run cold water over your wrists.

• Use a cooling towel around your neck.

• Keep your Pilates mat or equipment in a cool room.

• If possible, exercise outside early in the morning when the air is cooler.

Starting cooler often means you'll stay comfortable for longer.

💪 Strength Training Still Matters

Many people stop strength training when the weather gets hot.

I'd actually encourage you not to.

Strength training is one of the most effective forms of exercise during menopause for maintaining:

• Muscle mass

• Bone density

• Metabolic health

• Balance

• Confidence

The key is simply to adapt.

Reduce the weight if needed, take longer rests between sets and focus on quality rather than intensity.

Even 15 minutes is fine like my Lift Lean in 15!

🧘 Slow Down Your Nervous System

Heat places additional stress on your body.

Menopause can already leave your nervous system feeling more reactive.

This is a brilliant time to include:

• Breathwork

• Fitness Pilates

• Mobility

• Gentle stretching

• Meditation

These activities help calm your nervous system while still keeping you active.

🍉 Think About Electrolytes

If you're sweating more than usual, water alone may not always be enough.

You may benefit from replacing some electrolytes.

Natural options include:

• Coconut water

• Adding a pinch of salt and lemon to water

• Electrolyte tablets or sachets

• Foods rich in potassium, including bananas, tomatoes, spinach and potatoes

☀️ Adapt

With the temperature being so high - adapt.

❤️ Recovery Is Part of Training

Recovery is as important as the workout itself.

It's productive.

During hot weather, prioritise:

• Quality sleep where possible

• Protein with every meal

• Plenty of fluids

• Gentle movement

• Relaxation and breathing exercises

Remember…

You don't have to train perfectly.

You just need to keep moving.

A short walk.Ten minutes of Fitness Pilates.Ten minutes of strength training.

Small sessions soon add up.

Be kind to yourself, respect what your body needs, and remember that consistency will always beat intensity.

Stay cool, stay hydrated and keep moving. ☀️💙