Get any group of women cruisers “of a certain age” together in a warm climate, and talk eventually comes around to “what do you do about hot flashes?” They’re bad anywhere but in the un-airconditioned high humidity of the tropics (or near tropics), they’re especially nasty.
But to add insult to injury, what I’ve found — and it seems to be true with other women I’ve talked to — is that I don’t just have hot flashes, I have noticeably less heat tolerance in general.
Since I’ve always had good heat tolerance in the past, I actually find this more bothersome than the hot flashes . . . but the same things help both aspects for me:
- Having a refrigerator with lots of cold drinks.
- Rotating bottles of water into the freezer to get them extra-cold.
- Making a gel ice pack and keep it in the freezer. Putting it on the back of my neck helps considerably.
- Damp bandannas tied or draped loosely around my neck when the gel ice pack isn’t convenient.
- Fans and wind scoops.
- Swimming multiple times a day.
- Gold Bond Powder helps with heat rash and chafing.
- I bought a pack of oversized men’s v-neck t-shirts (white, thin undershirt type) and wear one with nothing else when we’re by ourselves (they’re long enough to be a short “dress” on me).
- Hose down a couple of times a day either with my Aquabot sprayer or our cockpit shower (cool water, not the solar shower). Wet hair really helps me.
- If we’re hiking in a more remote spot (not in a town), I’ll dunk my t-shirt in water before slipping it on.
- It’s a fine line between staying active so that I don’t lose what heat tolerance I do have and having a total meltdown. I plan for more breaks and go slower. I take more water and wrap water bottles in a heavy towel so they stay cool inside my daypack. And we sometimes quit sooner than planned or get a taxi.
- I prefer all-cotton clothing over quick-dry nylon or wicking fabrics, but everyone is different. I’d say to try a few different types before stocking up on one.
- We alternate between cotton and bamboo sheets, having one set of each. I don’t notice a difference in my comfort level. Wetting my hair before going to bed does help.
- Overindulging in alcoholic drinks makes my hot flashes much worse. I don’t have to completely cut them out, but I’ve learned exactly where the limit is.
- Sometimes, we just find somewhere with air conditioning. We may either wander around a store for a bit or get a meal in an air-conditioned restaurant. Maybe visit the library or a museum. As Barefoot Gal has been in the boatyard this past week with us living aboard, we’ve opted for “lunch in air conditioning” most days to give ourselves a break.
Three things make all this possible:
- Plenty of power (345 watts of solar plus a Honda 2000 generator)
- A good refrigerator/freezer
- A watermaker
Power is important for the fans, the refrigerator (even an efficient one will suck power in hot weather, particularly as you’re putting warm drinks in to replace the ones you’re drinking) and the watermaker. The fridge makes cold drinks and cold packs possible. And the watermaker provides both unlimited cold drinks and a reasonable number of cool showers (still have to watch the water usage on those, though).
And as I complain about feeling hot, it hits me that my great-grandmother endured all this without electricity, ice or running water and while wearing multiple layers of clothing down to her ankles. In comparison, I’ve got it good!
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Carolyn Shearlock has lived aboard full-time for 17 years, splitting her time between a Tayana 37 monohull and a Gemini 105 catamaran. She’s cruised over 14,000 miles, from Pacific Mexico and Central America to Florida and the Bahamas, gaining firsthand experience with the joys and challenges of life on the water.
Through The Boat Galley, Carolyn has helped thousands of people explore, prepare for, and enjoy life afloat. She shares her expertise as an instructor at Cruisers University, in leading boating publications, and through her bestselling book, The Boat Galley Cookbook. She is passionate about helping others embark on their liveaboard journey—making life on the water simpler, safer, and more enjoyable.
Petra Vandenberg says
Dealing with this last summer was really difficult. Living an open boat with limited refrigeration space and no airconditioning keeping water up and lost of swims is all i got out of thst article. Shopping centres are great during this time too.
The Boat Galley says
Wet shirts, fans, wind scoops and wet bandanas around the neck all help.
Kim Gibson says
Hello! We just bought our first sailboat and I’m freaking out over so many things. Can somebody please tell me this will all work out?????
Carolyn Shearlock says
Yep, it will! What are your biggest problems? Let me know and I’ll try to give more specific info to help.
Cheryl bular says
All great suggestions. And keep in mind that it will pass. Just be strong.
Kristy Scott says
Great suggestions. Thank you. We are headed to the Bahamas for the summer and my concerns over this subject have been growing. Perfect timing.
LaDonna Thomas says
Our Lagoon 380 had great ventilation in general but when winds are light our “Port Booster” worked wonders! Brought in even for breeze than the “Breeze Booster” hatch type. Although not cheap, a breeze was absolutely worth it to me!!!
Angela says
I have been having hot flashes for years now. As I get older, I think I manage them better and have come to terms so to speak. For me, the more sugar I consume, the worse they are.
Linda Stevenson says
I go bra less; keeps me cooler and decreases irritability. Thin shirts while onboard and thicker T’s if we’re out and about. We also have a desk-top fan that we hang upside down in the forward hatch and sleep right under it. We have to run the in we’re but the fan doesn’t take much electricity to run at all.
Terri Zorn says
Wow, we could be sisters. ..lol..will definitely try the ideas I’m not already using. I find my comfort zone is about + or – 10 degrees. When the weather gets too hot I stay indoors. Usually during the afternoons.
Stephanie @ SV CAMBRIA says
I’m with Angela. Sugar seems to increase the intensity of hot flashes along with caffeine but, like you mentioned in your post, alcohol is the biggest culprit. I suffer even after 2 or 3 beers.
Kate Bird says
I was happy to discover, after being ordered to do so by my detmatologist, that loose, long sleeved t- shirts kept me cooler than tank tops or regular tees.
The Boat Galley says
Yes, and I should have noted that white are better than any other color — even cream are hotter!
Brenda on Sidetrack says
Good suggestions. Have to say that I went through onboard menopause in the summer heat and humidity of Mazatlan, Mexico, with limited fans, often having to close hatches for thunderstorms, and not being a swimmer. If I had any hot flashes, I wasn’t even aware of a difference!
Madee Wilton says
I’m setting out for my first charter in Tahiti! I’m 55 and have a very low tolerance for being overheated:(. I’m provisioning for 3 people any suggestions to start me off right? I’m great in the kitchen on land and I hope my skills will carry over to a sailboat.. My husband and I are just starting this adventure of sailing. You cookbook is fantastic!
Carolyn Shearlock says
I’d opt for a lot of cold meals and treats. Gazpacho is great for lunch or dinner. Cold pasta salads. Make yogurt daily and freeze some (it’s in the cookbook) — frozen yogurt is wonderful on hot days. Lots of Gatorade or other rehydrating drinks. Any kind of chilled salad is good, as is good bakery bread (that way, you don’t heat up the boat). Grill meat and veggies, again to keep heat out of the boat. Go light on the alcohol — it makes things worse for most of us. So things like wine spritzers are good. I also like tonic and lime (no gin or vodka). At happy hour, my first drink is water or tonic water, so that I don’t just gulp my “real” drink due to dehydration. In general on a charter, I like to keep meals simple so that I can enjoy the boat and the scenery!
P.S. Tahiti sounds wonderful — several friends have gone there and they’ve all just raved.
Madee wilton says
Thank you for the suggestions, I will now have a menu plan for the week.
Gatorade will now be on my list for sure!
Julie Steveley says
Great list of suggestions. This is an ongoing challenge to deal with. I’d offer up a few more: using sunshades aboard whenever possible, take an umbrella (or authentic parasol) to keep sun off you while out and about, go early early if possible for outings ashore where tropical afternoons are incredibly hot away from water breezes, and in a major meltdown grab an instant ice pack from the many that should be in the first aid supplies – if overheating turns to not sweating sun stroke can be a serious emergency.
Dave Skolnick (S/V Auspicious) says
Dear Carolyn,
Thank you for this article, and thank you for the insights from the commenting ladies. It all helps me a good bit. As a delivery skipper with an equal opportunity crew roster I often have women aboard who are “of a certain age” and the more I know the more I can help.
Of course a delivery is not a cruise and sometimes we all have to tough things out. That may mean saving three ice cubes for the neck bandana of a menopausal crew, the good bunk for the guy with a bad back, a low midship spot for the person feeling a little woozy ….
Without any substantiation perhaps the following may also have merit on passage: shoot for the 8-12 watch. Days will keep you in the cool breeze and you can snooze in the cockpit in the heat of the day. Nights will cool you down and maybe chill you so you sleep well overnight. Be open and forthright with your skipper – a good skipper will want you effective and that means comfortable. Everyone’s needs matter – yours AND everyone else’s.
Keeping heat out of the boat has got to help. That means pressure cookers help. Cold meals (which don’t have to be slapped together sandwiches) help. Pre-made meals help (heating takes less than cooking). Cooking in the morning (while you are on 8-12) gives the boat plenty of time to cool.
There are surely many other ways to keep everyone on board as comfortable as possible. A discussion like that engendered by Carolyn is a fantastic way to uncover them.
Carolyn Shearlock says
Thanks Dave. Yes, we all have to be aware of what’s going on with all the crew. Everyone’s needs matter!
Eve says
I’m not in peri-menopause yet (age 47) but I over-heat quite easily in our hot California climate. I pretty much exclusively exercise in ultra lightweight thin wool tops. You might think they are hot, but they’re actually very cool due to wool’s natural thermal-regulatory properties. Wool’s hollow-thread structure works like synthetics to wick away moisture from your skin, so it can evaporate BUT unlike synthetics, wool is not stinky and it’s naturally anti-bacterial/anti-fungal. Synthetics trap bacteria and you can never get it out, so that’s why workout clothes tend to stink really badly, even after washing. Bonus is wool is naturally UV blocking, about the equivalent of SPF 30 for the ultra thin tops. The ultra thin wool tanks and tees I wear dry very quickly and hand-wash beautifully (you can machine wash too, but hang to dry). I like tops from SmartWool, Ice Breaker, and Ibex. You can buy on Amazon or at REI and elsewhere. OH and drink LOTS of water! By the time you feel thirst, you are already dehydrated.
Barbara Lowell says
I am a landlubber and my front lanai is unheated/uncooled and its where I spend a lot of time. It gets super hot in North Central FL and I have started to keep clean wet t-shirts in my washer; I put a thick towel on my pillow on my favorite chair and wear a wet tee shirt until it gets dry-isa, then I put it back in the washer tub and take a fresh one. When I’m on my last one of 3 or 4, I run the washer on quick wash and just about when I am ready for another shirt, they are ready. It sounds crazy but it actually feels cool. When I work outside, I wear them dripping wet, they drip on the ground. In my house I wear them after they have spun the water out. It works for me, much better than complaining. Sometimes it dries in front and still wet in the back, so I turn it around until I need a fresh one.
Vivienne says
Hormones respond really well to the right foods, quality rest, a clean environment and some physical activity. Weight reduction and cleaner eating can make an immense difference.
If we eat the right foods we will:
shed stubborn fat, supercharge energy levels, balance mood swings, sharpen focus and memory, improve skin/hair/nails, control menopausal symptoms, and boost sex drive
And the great thing is that your children and other half benefit too!
Karla Chancellor says
Vivienne,
What food plan do you follow?
Can you suggest any books or food plans?
What specific things do you avoid.
I’m hearing alcohol and sugar are to be avoided.
I want to eat healthfully on a boat.
Carla says
For the record, I am on the other side of that hill. This is kinda of embarrassing to put out there, but going to the bathroom was instant relief for me. I drank a lot more water, and even if I didn’t think I needed to, worked every time. I also occasionally took an herbal supplement Estroven.
Cathleen H says
Great article! Remember to wear a hat. A wet hat is even better. Keeping you noggin cool is very important. I also keep wet washcloths in the freezer. Great for foreheads and necks. Also, when small children are on board, these rules apply to. They are less heat tolerant.
Anonymous says
Great article and so much helpful advice in the comments!
Michelle Jacques says
Great topic and discussion! After 7 years of hot flashing, night sweats and general overheating, I finally seem to have come to the end of this stage. (Knocking on wood!) What has been a lifesaver for me has been a small plastic spritz bottle filled with plain, chilled water that I keep in the fridge and spray myself whenever the need arises. Two in rotation does the trick during particularly bad spells. A drop of lavender oil in the bottle is calming. You can even use it to spray on your hair For a light cleansing between shampoos—curly hair loves that! And the spritzer bottle travels well in a backpack if you’re out and about.
Tami Klassen says
Agree: booze and foods exacerbate the flushes. The Bahamas is blessed with Pink Sands, which is a 2% radler beer/pink grapefruit mix. Delish.
I took up polespear fishing, which gets me in the water, good low-impact exercise, killing fish helps with stress, and fish is healthy food. Polespearing is a much different pursuit even from the Hawaiian sling, more ‘technical.’
Kathleen Cunningham-Janssen says
I too, apparently like many others, now suffer from a reduced tolerance to heat. I found that carrying a small folding hand-fan in my pack gives me almost instant relief when paired with a wet hat or towel. Kind of a similar effect as the old time “swamp cooler” air conditioning. Also keep one strategically placed on the boat.
Jackie Bartz says
I was also going to suggest a hand fan. Dirt dwelling in our Guatemala home means no A/C (or heat) as is typical down here. And having dealt with hot flashes (40-some years!) is no different than anywhere else! I always have a hand fan close by.
Many years ago one episode on the show Cybil (with Cybil Shepard) she was in a restaurant and a flash came on. She stood up, picked up the pitcher of ice-water on the table and poured it down the front of her blouse. I have often wanted to do the same!
And putting a positive (!) spin on them: Women don’t have hot flashes….they have power surges!!
Jerry Gotts says
Makes me glad I’m a guy !!!!!!!!!!!!!!!!!!
Paula says
Here is my wonderful suggestion. Weating Frogg Toggs Chilly Pads was the only way I could run in Phoenix in the summertime. https://amzn.to/3y4L1d0
At $13, just go ahead and buy 2 of them (and I even found them cheaper at some other places). They are chamois-like but treated on one side with something that is cooling. As long as they are wet, they are cool. My husband was a rafting guide in the Grand Canyon for over 30 years and I would wet it in the river and tuck it in my nightshirt neck before going to sleep. There were parts that were still damp in the morning. You do not have to wet with cold water. Machine washable. Note: they do not work as well in humidity. And don’t buy the knock-offs. I’ve had friends try other brands and they are just not as good.
We even use them as our towel to dry after bathing. They won’t stink like towels that don’t dry quickly tend to do.
Carol Zipke says
I had hot flashes for 15 years. They woke me at night every 2 hours. I finally heard that taking Paxil or its generic at a low dosage helped immensely! They sell a dosage specifically for hot flashes but it is not covered by insurance. My doctor gave me a generic lowest dosage which is taken once a day and is covered by insurance.