Feeling Exhausted in the Heat? Here’s Why (And How to Boost Your Energy During a Heatwave – Midlife & Menopause Edition)

I don’t know about you, but lately, the heat has had me questioning everything. The motivation? Gone. My energy levels? Non-existent. I’ve found myself standing in front of the fan, ice water in hand, wondering how I’m supposed to get through my to-do list when I can barely string a sentence together.

And I know I’m not alone. So many of you have messaged saying the same thing – “Why am I SO tired? I’m barely doing anything!”

Here’s the thing: feeling drained when it’s hot is completely normal, especially when you’re navigating midlife, perimenopause or menopause. Our bodies are already working overtime managing hormones, mood swings, hot flushes, disrupted sleep… add a heatwave on top of that? No wonder we feel like we’ve been hit by a truck.

So, let’s talk about what’s really going on – and how we can gently support ourselves through it. Because forcing productivity when your body is waving the white flag? That’s not self-care. That’s burnout.

Why You Feel More Tired in the Heat (Especially in Midlife)

When the temperature rises, your body works harder to regulate itself – it’s constantly trying to keep cool through sweating, increasing blood flow to the skin, and maintaining hydration levels. All of this demands extra energy.

For those of us navigating midlife, perimenopause or menopause, it gets more complicated:

• Hormonal Changes: Oestrogen impacts how our bodies regulate temperature. As oestrogen fluctuates or declines, our internal thermostat goes a bit haywire – cue the hot flushes, night sweats, and that “melting from the inside” feeling. All of which leave us physically drained.
• Disrupted Sleep: Hot weather mixed with menopause symptoms is the ultimate recipe for sleepless nights. Tossing, turning, waking up drenched – it’s no wonder our energy is non-existent by morning.
• Increased Dehydration: We lose more fluids in the heat, and midlife bodies already struggle more with hydration. Dehydration leads to fatigue, headaches, and sluggishness.
• Adrenal Fatigue: Many of us in this chapter are carrying stress, burnout, or adrenal imbalances – the heat amplifies this, pushing our energy reserves to the edge.

So, if you’ve been feeling wiped out lately? It’s not laziness. It’s your body, asking for compassion.

5 Ways to Keep Your Energy Up During a Heatwave (Without Burning Out)

Here’s how I’ve been supporting myself – gently, realistically – through this heatwave season, and how you can too:

1. Hydrate (Way More Than You Think)

It sounds simple, but most of us underestimate how much water we actually need, especially in midlife. Aim for small, consistent sips throughout the day. Infuse your water with cucumber, lemon, or mint for an extra refreshing boost.

Top tip: Add electrolytes if you’re feeling lightheaded or sluggish. Coconut water, electrolyte sachets or a pinch of Himalayan salt can work wonders.

2. Cool the Body from the Inside Out

I’ve been swapping hot drinks for iced herbal teas and loading up on water-rich foods – think cucumber, watermelon, leafy greens. Heavy meals only drain your energy further, so lighter, nourishing options keep you cool and fuelled.

And yes – fill that hot water bottle with icy water for the bed. Total game-changer.

3. Honour Your Natural Energy Cycles

Notice when your energy peaks (often in the cooler mornings) and when it crashes. Schedule work, errands or movement earlier in the day, and give yourself full permission to slow down when your body asks for it.

Midlife is the season of intuitive living – this is your reminder to listen in.

4. Move Gently – But Move

It’s tempting to flop on the sofa all day, but gentle movement actually boosts circulation, mood, and energy. I’ve swapped intense workouts for slow yoga flows, stretches, and short walks when it’s cooler.

Your body’s already working hard – it doesn’t need boot camp. But a little mindful movement? That’s medicine.

5. Prioritise Rest – No Guilt Attached

This one’s been huge for me lately: Rest is not weakness. It’s wise. Especially in this chapter of life, especially when it’s 30°C outside, and especially when your hormones are in flux.

If you need to nap, nap. If you need to cancel plans, do it. Your worth isn’t tied to productivity – your well-being comes first.

Final Thoughts: Permission to Slow Down

So, if you’ve been frustrated by your lack of energy in the heat, I hope this gives you permission to breathe. Your body is doing its best – and sometimes, keeping cool, staying hydrated, and resting IS the most productive thing you can do.

Midlife is a chapter for slowing down, tuning in, and rewriting the rules – and that includes how we navigate these hot, sticky, energy-zapping days.

Be gentle with yourself, Love. The to-do list will wait – your health and peace cannot.

Want more midlife well-being tips? Stay tuned – more soulful, real-life strategies are coming your way.

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