How to Cope with Heat Sensitivity During Perimenopause

Amanda Surratt
May 19
4 min read

I’ve always been a sun girl.

You know the type—six hours at the pool and still begging for “five more minutes.” Long beach days with salt-drenched hair and tan lines as proof. I loved summer. The heat didn’t faze me. In fact, it felt good.

So when I woke up one summer at 41 and realized my body was suddenly not okay in the heat—it was disorienting. And honestly, a little scary.

I remember one afternoon in particular. I was fine. Laughing with friends, feet in the water, not a care in the world. And then… it hit. Out of nowhere, my heart started pounding like I was sprinting uphill. My chest felt tight, and I couldn’t get out of the sun fast enough. I wasn’t just uncomfortable—I was panicked.

Every pool day after that, I found myself scanning: Am I okay? Is it happening again? I didn’t realize it at the time, but my nervous system was stuck in a trauma response. I was in full-blown fight-or-flight, just trying to enjoy the sunshine.

And it made me question: Did my body break?

The Truth About Heat Sensitivity in Perimenopause

If this sounds familiar—if the summer you used to love now feels like something you have to “brace” for—you’re not crazy, and you’re not alone. There’s a real reason your body might suddenly feel overwhelmed by the heat during perimenopause.

In this phase of life, your metabolism shifts. Estrogen and progesterone are no longer working in their predictable rhythm, and this impacts your ability to regulate temperature, blood sugar, and hydration. Many women become more sensitive to insulin, more prone to inflammation, and less efficient at cooling down.

This can look like:

Sudden heat intolerance
Racing heart when you’re outside
Feeling dizzy or shaky in the sun
Chronic dehydration no matter how much water you drink

It’s not in your head. It’s your body trying to send a message.

Why Water Isn’t Enough Anymore

Hydration isn’t just about drinking more water. In perimenopause, our bodies are more easily depleted of minerals. If you’re sweating (or even just hot), your body is losing sodium, potassium, magnesium, and other electrolytes that are vital for cellular function and hormone balance.

Drinking plain water without replenishing minerals is like trying to water a garden with a leaky hose. It won’t get where it needs to go.

That’s why I teach my clients to hydrate intelligently. Add sea salt, trace mineral drops, or a clean electrolyte powder to your water. Focus on getting protein and nutrient-dense snacks before heading out. These small shifts make a big difference.

But It’s Not Just Physical

What I didn’t know in those early heat-sensitive months was that my body wasn’t just reacting to the temperature—it was reacting to buried trauma. Old emotional wounds I hadn’t fully processed. Beliefs I was still holding onto that weren’t in alignment with the healed version of me.

Perimenopause has a way of bringing all that to the surface. It’s a season of exposure—but not to harm you. It’s here to heal you.

If you haven’t tended to the emotional and energetic roots, your body will raise the volume until you do. And that’s what was happening to me—my nervous system was still operating like I was in danger, even when I wasn’t.

What Changed for Me

I didn’t give up on pool days. I didn’t resign myself to summers in the shade.

I healed.

I rebuilt my body’s resilience—through nourishment, rest, frequency alignment, and trauma clearing. I now support myself before I ever pack the pool bag. I hydrate, fuel with protein, regulate my nervous system, and check in with my spirit.

We grab chairs under the shaded picnic area. I flow in and out of the sun. I listen. I trust.

And I can honestly say—my body feels safe again. And when your body feels safe, everything changes.

If You’re Dreading the Heat This Summer…

I want you to know: You can enjoy your kids, your grandkids, the cookouts, the park dates, the poolside chats.

It starts with understanding what your body needs now, not what used to work. This season of life invites new rhythms, deeper healing, and personalized tools that help you feel like you again.

This is what I help my clients do every day. There’s no one-size-fits-all fix, but there is a way to feel confident and supported, without fearing the flare or dreading the sun.

And trust me, summer is a whole lot more beautiful when you’re not scanning for danger. When your body is aligned, your spirit at peace, and your nervous system knows: we’re safe now.