Top tips for coping with the heat on hormone therapy

Over the summer months, our Specialist Nurses have had lots of calls from men on hormone therapy saying the heat is making their side effects more difficult to manage.

Side effects from hormone therapy – such as hot flushes, fatigue and mood changes – can be hard to manage at the best of times. In the heat, they might feel overwhelming.

Specialist Nurse Meg Burgess describes some of the things you can do to help manage the discomfort, including the benefits of having a Mediterranean-style siesta.

Keep cool and comfortable

You can keep it cool inside by opening the windows but keeping blinds and curtains closed. If the temperature is extremely hot outside, it’s a good idea to keep both windows and blinds closed. Only open your windows when the air feels cooler outside than inside.

Keep the water temperature of your shower or bath cooler than usual, and wear loose clothes. Use light bed sheets made of natural materials like cotton, rather than less breathable, man-made fibres like polyester.

Using an electric fan can help to keep the air circulating and cool the room down – but only if the temperature is below 35 degrees. You might find it helpful to carry around a hand-held electric fan or a spray bottle filled with cold water for a refreshing ‘spritz’. A wet flannel or handkerchief on the head, or a wet tea towel draped over the shoulders can also be cooling.

Avoid exercising in the hottest part of the day if you can. Early morning or evenings are usually cooler for walking the dog or gentle exercise.

Whether you're working or retired, try to spend time in cool, air-conditioned places. If you have access to air-conditioning at work, make use of it where possible. If not, consider planning a trip to an air-conditioned public building, such as a library, cinema, community centre or shopping centre.

Keep hydrated

When it’s hot, you need to drink more than usual. Drink plenty of cold fluids before you feel thirsty, and avoid caffeine, alcohol and sugary drinks. Keep a large bottle or jug of iced water close at hand and take regular sips throughout the day.

Don’t forget water-rich fruits and vegetables like oranges, melon, strawberries, tomatoes, cucumber and lettuce. Fruit lollies are also a refreshing way to increase hydration.

What else can help reduce hot flushes?

Some food and drinks can make you feel even warmer.

Avoid stimulants like caffeine, alcohol and spicy foods which are common triggers for hot flushes. Eating smaller, lighter meals - such as a fresh salad - can also help, as can choosing cold drinks rather than hot ones.

Feeling frazzled?

Hormone therapy can affect your mood, and this may be worse if you're also feeling uncomfortable in the heat.

If you're feeling low, reach out to someone you trust – a chat on the phone can make all the difference and help you stay connected.

Practising some relaxation techniques might also help. Breathing exercises, mindfulness or meditation can help reduce stress levels and hot flushes.

Plan, prioritise and pace yourself

Be prepared. It’s a good idea to have supplies ready if a heatwave is forecast. If fatigue makes it difficult to get about, it's helpful to have a good supply of food and medication. Consider ordering your shopping online for home delivery if you can.  

Can you put off chores that can be done when the weather cools down? Give yourself permission to change your routine and do things differently. Be kind to yourself. 

Ask for help if necessary: friends, family and neighbours are usually very happy to help with shopping or chores.  

A nap after lunch can be an excellent way to conserve energy. But it’s best to limit your nap to 30 minutes or less, and to have it before 3pm to avoid disturbing your night-time sleep. 

When to seek medical help

Sometimes, hot weather can lead to heat exhaustion or heat stroke. If you're feeling unwell and think you may have heat stroke, speak to your doctor. If you can't speak to your GP and don’t know what to do next, call 111. The NHS website has information about heat stroke, including signs and symptoms. 

Further support

Read more about how hormone therapy affects you

Speak to our Specialist Nurses 

Find out more about our online class for men on hormone therapy ADT: The Low Down 

Visit our Wellbeing Hub