Two short summers ago, I discovered that my body had apparently decided it was a portable furnace. Bedtime became a nightly inferno. I’d overheat so badly I had to change clothes multiple times a night and sleep on ice packs like some sweaty, menopausal snow leopard.
But it didn’t stop there. My waking hours joined the heat wave party. Midday “heat storms” left me drenched, drained, and sometimes skipping training altogether—not because I was lazy, but because I felt like my core temp was sponsored by a dying star. At one point, even my scent changed. Yes, ladies, it can happen: when estrogen levels plummet and testosterone doesn’t follow suit, you may find yourself with the aroma of a gym sock in a hockey bag.
One day, after pushing through a CrossFit workout, I came home… ripe. My 14-year-old cat, normally a loyal shadow, sniffed me, gave me the “what-fresh-hell-is-this” face—ears back, lip curled—and didn’t want her normal cuddles. That was my wake-up call. It was time for change.
🔥 The Heat Is On: Why Acclimating Matters
So what’s happening to our bodies after 40—and why is the heat so pronounced?
Aging slows our cooling system: We sweat less efficiently, and our bodies don’t regulate internal temp as fast as it used to.
Estrogen is peace-ing out: Hormonal decline means reduced blood flow to the skin, impairing our ability to shed heat.
Hot flashes and heat training don’t mix well: Surprise sweat attacks mess with consistency and motivation.
Dehydration risk rises: The thirst signal weakens, and fluid absorption slows—this can tank performance and recovery.
Recovery time increases: The older we get, the more our bodies need smart recovery—add heat, and it’s going to take longer.
🧠Smart Strategies for Training in Heat, with Changing Hormones
Here’s how to train with the heat instead of fighting it like a gladiator in a sauna.
1. Start Small and Progress Slowly
Begin with either shorter bouts or lower intensity workouts during the adaptation phase when training in the heat of the day.
Build up slowly over 14 days or more—your body needs time to adapt.
2. Hydrate Like It’s Your Job
Aim to drink before you're thirsty. Carry a bottle around with you
Use electrolytes. An example of a workout up to 90 minutes: Start with a sodium solution of 250 mg combined with 4 grams of carbohydrate plus potassium, magnesium and calcium. This will help shuttle water through the intestines into the vessels better than over the counter drinks mixes that have a higher carb solution, above 3.5% is considered high. The above example can be as simple as 1/16th tsp of salt with 1 tsp of maple syrup in 16 ounces of water.
Pro tip: Most sports drinks are too concentrated with sugar to allow the water to be absorbed. Make sure if you like to drink your calories, you ALSO have a bottle with just electrolytes.
Post-menopausal women may need to monitor sodium loss more closely, especially if you’re a salty sweater. Meaning you may need more salt than this suggestion. To find out what you need you can take a sweat test.
3. Pre-Cool Before You Boil
Use ice towels, frozen water bottles down your sports bra, or a chilly drink before workouts.
Wear loose, light-colored gear. Tight black leggings at noon? Bold choice. Regretful one possibly. Having the ability for air to flow will allow cooling to happen better.
Pro hack: Toss your bandana or handheld water bottle in the freezer before you head out.
4. Time It Right
In the beginning, Train early or late—before the sun reaches “surface of Mercury” levels.
Save the heat training for your zone 2 and 3 levels of output. You’re trying to build resilience right now.
5. Know Your Limits, And Your Laundry Threshold
If your heart rate is unusually high for extended periods of time, or you feel lightheaded, cut it short.
Be mindful of warning signs: chills, goosebumps, nausea, dizziness, the feeling you’re on a tilt-a-whirl while out at sea.
Beta-alanine can be used by women in the menopause transition who suffer hot flashes. A dose of beta-alanine, which helps open your blood vessels, before you head out can help ward them off and help your body shuttle blood where it needs to go to keep you cool. The typical recommended dose is 4 to 6 grams. Some people get pins and needles sensations at the higher end of that recommended dose. So start low.
Don't forget sunscreen - sunburn reduces your skin's ability to cool you.
💪 Final Words for Keeping Your Sanity while your body and the environment is on fire
So yes, it’s hot. You’re hot. Your cat is concerned. But here’s the thing: you’re not broken—you just have to be more aware and focussed on your adaptation period—especially when your body is behaving like it’s throwing its own climate protest.
Acclimating to heat in your 40s and beyond isn’t just about training harder; it’s about training smarter. It's about honoring your hormones, acknowledging your changing physiology, and using all the tools at your disposal.
Whether you’re building up for a summer race, chasing PRs, or just trying to stay consistent through another menopausal monsoon, remember: your body isn’t fighting you. It’s talking to you. And now, you know how to listen.
So hydrate, layer smart, pack that ice bandana, and keep showing up. Because while hot flashes might come and go, I want your ability to train and enjoy fitness to stay.
