Does hot weather make period cramps worse? Potentially – and here’s why

It’s summer. You’re dehydrated, sweaty and bloated – and you’ve just started your period. It’s likely to be an inconvenience at best, and pretty life-impacting at worst. 

And if, like me, you struggle with pretty severe period pain on the reg, you might find that your cramps feel worse at this time of year too. 

But why does this happen, exactly? Does hot weather really make period cramps worse, and what else is there to know about managing this phase of our menstrual cycle, during our increasingly frequent summer heatwaves?

Read on as we cover off three of your top-searched questions on summer periods, and break down what the latest research tells us.

Period cramps in summer – why do they feel so bad?

It’s not just your imagination – many of us do get the sense that our period cramps in summer are more severe. There are a few reasons for this, experts say. 

First up, period pain happens because your body releases prostaglandins, which are hormone-like chemicals that make your uterus contract to shed its lining. Higher levels of prostaglandins lead to more intense contractions and inflammation. 

Many of us will have a higher core body temperature in the lead up to and during our periods, heatwave or not. There’s a theory that this might exacerbate inflammation and muscle aches that are already present in the body.

On top of this, dehydration is more common in hot weather. Research tells us that water intake and reduced menstrual pain intensity are linked. So if you’re not drinking enough water, your muscles, including the uterine muscles, could become more prone to cramping. 

Although it’s a time of year in which many of us try to take a break, we might find ourselves feeling more stressed during the summer months, especially if we’re feeling uncomfortable with the heat. Studies show that period pain is more commonly reported among people with higher levels of self-reported stress, due to higher levels of cortisol leading to hormonal imbalances.

So, does hot weather make period cramps worse?

While it might feel like the hot weather is making your cramps worse, there is no scientific evidence to directly support a connection between hot weather and increased period pain.

One small study has suggested that menstrual cycles could be influenced by sunshine, but this finding is limited to cycle length and ovulation frequency, in relation to hormone balance.

In a nutshell, the general consensus is that hot weather itself doesn’t have a direct impact on your period. Instead, it’s probably the side effects of hot weather, like dehydration and higher stress levels, that are aggravating your symptoms.

Does heat make you bleed more on your period?

No, the amount of menstrual bleeding you’ll experience isn’t directly affected by external temperatures. However, some of us might feel like our flow is heavier in the summer.

Again, there is a theory that dehydration could play a role in this, as your blood can thicken if you’re not drinking enough fluids. 

Blood only makes up about a third of your period though – you’ll also pass mucus, uterine lining, and tissue during your ‘bleed’ – and more research is needed here.

Being more active could make your period feel like it is heavier, too, and could be behind this feeling for those of us who are going for more hikes or runs, or playing sport outside in the sunnier months.

Can periods come late in summer?

While hot weather doesn’t directly cause your period to be late, lifestyle changes like going on vacation could have an impact on your menstrual cycle.

Traveling and changes to your sleep patterns are common in the summer, and these changes can disrupt your body’s hormonal balance, potentially leading to a change in the length or frequency of your periods. 

So, if you’re lucky enough to be seeking sun elsewhere this summer, be mindful that jet lag from traveling across time zones is likely to affect your cycle.

Increased physical activity and dietary changes, like consuming more alcohol or different foods while on vacation, can also impact your period.

How to deal with periods in summer – 6 tips

Dealing with periods in the summer doesn’t have to be a nightmare. Here are some practical tips to help you manage your menstrual symptoms during the hot months:

1. Stay hydrated – Drink plenty of water throughout the day. Hydration helps keep your muscles relaxed and can reduce the severity of cramps.
2. Wear breathable clothing – Choose loose, light fabrics like cotton to stay cool and comfortable. This can help reduce irritation and discomfort. If you usually use pads but the prospect of wearing one feels sweat-inducing, I feel you – go for some breathable period underwear instead.
3. Limit alcohol and caffeine – Both alcohol and caffeine can lead to dehydration, which can worsen cramps. Try to moderate your intake and opt for hydrating beverages like water or herbal teas. I love making fresh ginger tea and putting it in the fridge to sip on during the day – it really helps my period nausea, too.
4. Try heat therapy – It might seem counterintuitive, but applying a heating pad to your lower abdomen can help relax uterine muscles and alleviate cramps. This localized heat shouldn’t raise your core temperature significantly.
5. Maintain a healthy diet – Eating a balanced diet rich in fruits, vegetables, and whole grains can help reduce inflammation and support overall health, which might ease period symptoms. Going for hydrating foods like watermelon, pineapple and cucumber is helpful here, too.
6. Manage stress – Practice stress-reducing techniques such as meditation, deep breathing, or gentle stretching. If budget allows, book in that vacation you’ve been wanting to take, too. You deserve it!

In sum – while hot weather might not directly make your period worse, it can aggravate certain symptoms. By staying hydrated, managing your stress levels, and taking care of your body, you can enjoy your summer without letting period cramps hold you back.

Next on your reading list: Can hot weather affect fertility? 5 tips for a summer two week wait