Summer heat adds to fatigue, tiredness and exhaustion along with constant hormonal changes that cause bloating, water retention and mood disturbances
Scorching weather can be extremely uncomfortable with dehydration, migraines, and even period cramps—managing your health in summer can be a big task. According to studies, menstrual cycles get severely affected by sunshine, as there is a strong link between vitamin D exposure and increased production of a follicular stimulating hormone—which causes higher ovarian activity leading to frequent, painful, and longer periods.
Summer heat also adds to fatigue, tiredness, and exhaustion—along with constant hormonal changes that cause bloating, water retention, and mood disturbances before and during periods—making them tiresome and difficult to cope with.
However, according to Dr. Manjusha Goel, lead consultant in the department of obstetrics and gynecology at the CK Birla Hospital, there are a few practical steps that can help ease this discomfort and improve overall well-being.
Ways to manage periods in the summer heat
Hydrate
“One of the most important tips is to stay well-hydrated. As with all summer-related health advice, drinking plenty of water is essential. Proper hydration helps combat fatigue and discomfort associated with periods,” said Dr.Goel.
And so, to hydrate yourself, apart from drinking just plain and cold water, you can also include lime water, coconut water, and fresh fruit juices in your daily intake. Apart from keeping you hydrated, these also help replenish lost fluids and provide essential electrolytes.
Maintain good hygiene
It is important to maintain good hygiene, especially in summer. “Make sure to change your menstrual products, whether it’s a cup, tampon, or sanitary pad, more frequently than usual to prevent infections and maintain freshness,” said Dr. Goel. Not doing so can lead to infections caused by bacteria and yeast accumulation.
Also, avoid wearing tight clothes like jeans, which increase sweating and irritation. Instead, opt for soft, breathable cotton clothing that allows better airflow and keeps the intimate area dry.
Cold or heat packs
To relieve menstrual cramps or lower abdominal discomfort, use cold gel packs, which are highly effective in providing relief. Similarly, a heated patch or wrap on your abdomen can relax the muscles of your uterus, which causes period cramps. Heat also boosts circulation in your abdomen, which can reduce pain.
Eat light foods
Another helpful tip is to consume a light diet. “Avoid heavy, oily, and spicy foods, which can worsen bloating and discomfort,” said Dr. Goel. Instead, include more seasonal fruits like melons and other water-rich options in your meals, as they help keep the body cool and nourished.
Exercise and workout regularly
It is important to be regular and consistent with exercises like walking or light stretches and even strength training, which improve circulation and mood. However, avoid intense workouts if you are feeling dehydrated or fatigued, as they can worsen exhaustion. “Try to stay indoors during the peak heat hours, especially between 11 AM and 5 PM, and avoid any strenuous or outdoor activities unless necessary,” she said.
According to studies, women who did 30 minutes of aerobic exercise thrice a week for two months showed significant reductions in period cramps. To fit an aerobic workout into your schedule, consider biking to work, going for a brisk walk at lunchtime, dancing to your favourite tunes, or playing a sport you enjoy.
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