Menopause can bring enough challenges on its own – hot flushes, night sweats, mood swings, and disrupted sleep are just the start. But throw in a heatwave or a sunny holiday destination and it can feel like your internal thermostat has officially lost the plot!

If you’re managing menopause symptoms while trying to enjoy a well-earned getaway, don’t worry – you’re not alone, and there are ways to stay cool, comfortable, and in control.

1. Dress Smart, Feel Cool
Pack lightweight, breathable clothing made from natural fibres like cotton or linen. Loose-fitting outfits not only feel more comfortable, but they also help air circulate and keep you from overheating. A wide-brimmed hat and sunglasses are also great allies.

2. Stay Hydrated
Hormonal changes can leave you feeling more dehydrated than usual. Add in hot weather, and it’s even more important to keep sipping water throughout the day. Carry a reusable water bottle and aim for at least 2 litres a day. Bonus tip: herbal teas like peppermint or sage can be refreshing served chilled and may help with hot flushes too!

3. Plan Your Day Around the Sun
If you can, avoid being out during peak heat (usually 11am to 3pm). Early morning walks or evening dinners al fresco are not only cooler but also more relaxing. Use that midday window to rest, read, or enjoy a cool siesta in the shade.

4. Sleep Smarter
Many women find their sleep is already disturbed during menopause – add in a hot hotel room or unfamiliar environment and things can get tricky. Pack a portable fan, request a room with air-con, and bring a cooling pillow or moisture – wicking sleepwear to help regulate your temperature at night.

5. Support Your Hormonal Wellness with Cleanmarine MenoMin
It’s easy to forget your daily supplements when you're in holiday mode, but staying consistent with your hormonal support can make a real difference. Cleanmarine MenoMin is specially formulated for women during perimenopause and menopause, combining Omega-3, vitamins B1, B2, B6, D3, and soy isoflavones to support hormonal balance, energy levels, and bone health.

✅ Top Tip: Pack your Cleanmarine MenoMin in your hand luggage or pop a reminder on your phone so you don’t forget to take it every day, even when you're away!

6. Mind Your Menopause Moods
Travel can be exciting, but also stressful – especially when you’re dealing with unpredictable symptoms. Practice mindfulness techniques like deep breathing or journaling to stay grounded. And don’t be afraid to ask for a break or a little alone time if you need it.

A bit of preparation goes a long way when travelling during menopause. With smart planning, a few cooling tricks, and your trusty Cleanmarine MenoMin by your side, you can enjoy the sunshine without sweating the small stuff – literally.

Here’s to happy, healthy holidays!