START

Hot flashes don’t have to stop travel. One writer shares how she’s adapted her trips during perimenopause, from packing smarter to choosing cooler destinations.

When I was a younger woman, I didn’t spend much time thinking about what life as a perimenopausal woman would be like. I’m not even sure twenty-something me had a solid grasp of what perimenopause or menopause was, beyond being something that happened to old people. But time marched on, and while I don’t consider myself old, my body often has other ideas.

If you haven’t experienced the joys of perimenopause, picture yourself as a human BBQ grill, one where someone else controls the temperature and randomly cranks it to broil when you’re doing something important or enjoyable. Everyone’s symptoms are different, but when I’m in the throes of a hot flash, I feel so intensely heated from the inside that I’m genuinely surprised my face isn’t stop-sign red and I still look relatively normal.

I may be fighting the urge to rip off my blouse and set the thermostat to a frosty 62 degrees, but most people don’t realize what’s happening unless I tell them. Sometimes the frantic fanning gives me away.

1 OF 8

The Perimenopause Greatest Hits Playlist No One Asked For

Quick biology lesson. Perimenopause is the transition leading up to menopause, when the menstrual period officially stops. During this phase, ovaries produce less estrogen, triggering hormonal fluctuations that can disrupt cycles and cause hot flashes, night sweats, sleep problems, and more.

Perimenopause typically begins in your 40s and can last up to a decade. Yay. For avid travelers, these symptoms, however irritating, don’t have to mean canceling trips or staying home. They haven’t stopped me, but they have changed how I travel.

I won’t pretend this stage of life isn’t annoying. It absolutely is. But it’s manageable. Travel is a big part of how I feel like myself, and I wasn’t willing to give that up, even though I’m firmly in my hot-flash era.

Here’s how I adjusted.

2 OF 8

Stress Triggers

Stress is a common hot flash trigger for me. If I get agitated or start losing my cool, the internal thermostat usually follows. For some people, travel itself is stressful enough to flip that switch.

I’m generally pretty chill, and travel is familiar territory, so flight delays or getting lost don’t rattle me much. Interpersonal stress, however, is another story. Bickering with my partner can give hot flashes full main-character energy. Once they show up, they can start tanking the trip.

Knowing how stress affects me helps me stay more mindful in my interactions. If you’re an anxious traveler, mentally walking through logistics ahead of time or talking through backup plans can make a real difference when things go sideways.

3 OF 8

Other Hot Flash Triggers

You can’t eliminate stress entirely while traveling, but understanding what sets off your hot flashes is incredibly helpful. Alcohol and spicy foods are two major triggers for me, which honestly just feels rude. I enjoy both, but I’m more moderate when I’m in unfamiliar places.

Caffeine can also be a culprit. Women’s health and thyroid expert Dr. Amie Hornaman explains that alcohol and excessive caffeine can widen blood vessels and intensify hot flashes. “If women choose to indulge while traveling, I recommend pairing them with food, spacing them out, and hydrating aggressively,” she says. “Travel can be the perfect storm for hot flashes. Flying, long travel days, disrupted sleep, spiked cortisol, and fluctuating blood sugar all overstimulate the nervous system.”

That glass of wine in the airport lounge or caffeinated pick-me-up might seem like a smart solution for travel anxiety or jet lag, but you may end up paying the perimenopause piper later.

4 OF 8

Consider Cooler Climates

My hot flashes show up in any climate, and cold weather doesn’t magically fix things. That said, I now avoid hot destinations during the hottest months. The Southwest or the Caribbean in July or August? That’s a hard pass now.

Cooler destinations or shoulder-season travel give me more breathing room and fewer moments where my internal thermostat goes completely off the rails.

5 OF 8

Natural, Breathable Fabrics

As I’ve gotten older, I’ve become far less tolerant of clothes that aren’t truly comfortable. No, that doesn’t mean I’ve adopted full memaw fashion, although nothing hits quite like a good caftan. Breathable, natural fabrics work better than synthetics that trap heat and leave me perpetually damp.

I gravitate toward cotton, bamboo, and merino wool. For active trips, moisture-wicking athleisure pulls sweat away from the skin instead of letting it linger. Layers are solid travel advice for anyone, but they’re especially useful when your body temperature changes without warning.

6 OF 8

Hotel Comfort Matters More

Hot flashes and other perimenopause symptoms have completely wrecked my sleep. Falling asleep, staying asleep, sleep quality. All of it.

Because my sleep is already fragile, I prioritize getting the best rest possible while traveling. I’ve become pickier about lodging and will happily tumble down hotel website rabbit holes to find out whether I can control the room temperature, whether there’s a ceiling fan, or at least the option to request one.

Some hotels use preset thermostats that give guests little flexibility. I’ve had mixed results asking the front desk to override them so I’m not sweating through the night. Sometimes it means a call to maintenance and a little polite persistence.

In general, higher-end hotels are more willing to go the extra mile to ensure comfort. I’m not saying I insist on the Ritz because my hot flashes act up at night or that I can’t handle a budget hotel. I just do more digging now so I know exactly what I’m booking.

7 OF 8

Pace Matters More

I like to think age hasn’t slowed me down, but slowing down is sometimes part of the deal. Embracing a more mindful travel pace hasn’t meant sedentary trips or the end of adventure. Fun fact. I got scuba certified after my 50th birthday.

What it has meant is letting go of the “let’s crush this” mentality. Sometimes that means adding an extra day. Other times it means accepting that I’m not going to see absolutely everything. There’s always next time, and I come home feeling better and more grounded when I let go of the frenzied pace I once considered normal.

8 OF 8

I Don’t Completely Ditch My Wellness Routine

Travel used to mean a break from workouts and endless cheat meals. I don’t live in the hotel gym or deprive myself of foods I love, but I also don’t abandon the habits that help me feel good at home. I’ve begun paying more attention to hotel wellness offerings, which often influence where I choose to stay. Throughout my travels, Westin stands out as a hotel brand that prioritizes wellness without overwhelming the vacation experience.

Staying connected to my wellness routine isn’t a cure-all for hot flashes, as much as I wish it were. But it does help me feel stronger, more resilient, and better able to handle my body’s unpredictable temperature swings, annoying as they may be.