Hot Flashes & SPF: Can Summer Mess With Your Hormones?
Ladies, we all know summer comes with its perks—sunshine, pool days, and that sweet dose of vitamin D. But what if we told you that heat waves and sunscreen might also be subtly influencing your hormones?
Before you panic and cancel your beach plans, don’t worry—we’re here to break it down in a way that makes sense (and won’t ruin your summer vibe).
Hormones 101: The Basics
Hormones are your body’s chemical messengers, and they control just about everything—from your mood to metabolism to your menstrual cycle. A delicate balance is key, and even small environmental changes (hello, scorching summer sun) can cause a ripple effect.
The Heat is On: How High Temps Can Affect Your Hormones
Extreme heat can be more than just uncomfortable—it can influence your internal systems, too. Here’s how:
- Cortisol spikes
Heat can stress the body out (literally). When you’re overheated, your body produces more cortisol, the stress hormone. Elevated cortisol over time can mess with your sleep, mood, and even your period. - Disrupted sleep = hormonal chaos
If hot nights are keeping you from sleeping well, that can impact melatonin, insulin, and reproductive hormones like estrogen and progesterone. Poor sleep = cranky hormones. - Dehydration domino effect Dehydration from sweating too much can lower your blood volume and mess with how hormones circulate in your body. That means your cycle might feel off, your skin could break out, or your energy may tank.
Sunscreen: Friend or Frenemy?
We’re definitely not telling you to skip sunscreen. Protecting your skin is non-negotiable—but it’s worth looking at what’s in your sunscreen.
- Chemical sunscreens (like oxybenzone and avobenzone) are absorbed into the skin and can sometimes act as endocrine disruptors—substances that mimic or block your natural hormones, especially estrogen.
- Some studies suggest these chemicals can interfere with fertility or thyroid function in high doses or with frequent use, but more research is still needed.
- Mineral sunscreens (using zinc oxide or titanium dioxide) sit on top of the skin and are generally considered safer options, especially for anyone wanting to avoid possible hormone interference.
How to Stay Cool—Literally and Hormonally
Here’s how to protect your hormones and enjoy your summer:
- Hydrate like it’s your job. Water helps regulate body temp and hormone flow. Add a pinch of sea salt or electrolytes on extra-hot days.
- Choose mineral-based SPF. Look for zinc oxide or titanium dioxide as the active ingredient.
- Take cooling breaks. A/C, shade, or a fan can lower your cortisol and keep you from overheating.
- Prioritize sleep. Use a fan, cooling sheets, or sleep with a cold water bottle if needed. Your hormones will thank you.
- Eat hormone-loving foods. Think leafy greens, berries, fatty fish, and seeds—summer salads can be powerful!
Also read: Your Summer Checklist: 10 Ways to Prepare for Summer Heat (and more!)
Bottom Line
Your hormones might be more sensitive to the summer sun than you thought, but a few simple choices can keep things balanced. Stay hydrated, wear safe sunscreen, and listen to your body when it needs rest.
Enjoy the sun—but don’t let it throw shade on your hormonal health!
Read next: Summer Body Positivity: How to Feel Confident, Healthy, and Happy This Season
