June 10, 2025 • 13 mins
Ever found yourself standing in a crowded European plaza, sweat dripping down your back, wondering why you bothered to travel at all? For women navigating perimenopause and menopause, travel presents unique challenges that rarely make it into guidebooks or travel blogs.
Hot flashes, night sweats, and unpredictable temperature regulation can transform dream destinations into uncomfortable ordeals without proper planning. Drawing from personal experience and health coaching background, I share eight practical strategies to help you travel comfortably during this hormonal transition. From packing essentials like extra moisture-wicking clothing and portable fans to understanding your personal triggers and making smart accommodation choices, these tips can preserve your travel enjoyment without letting hormonal changes dictate your experiences.
The conversation covers practical solutions you might not have considered: neck fans that provide constant cooling, the importance of confirming air conditioning in European accommodations, and how to respect cultural dress codes while managing symptoms. I also share personal insights about managing triggers—how sugar, alcohol, and stress specifically affect hot flash frequency and intensity, and why sometimes a slight adjustment in consumption can dramatically improve comfort while traveling.
Don't let this natural life transition keep you from exploring the world. Your adventures await, and with these practical approaches, you can focus on creating memories rather than managing discomfort. Ready to reclaim your travel confidence? Listen now, and then join me at the upcoming Freedom Fest virtual travel summit where I'll be speaking about solo travel for women.
Join the Virtual Travel Summit-Infinityland June 7 & 8, June 14 & 15
Sign up: https://toinfinityland.com/travel-summit
Instagram @solotraveladventures50
Facebook community: Solo Travel for Women Over 50
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
You're hot, sweaty, with perspiration dripping down
your back and your bra isdrenched with sweat, and, on top
of that, you are cranky.
Now I'm not talking abouttraveling in the summer in
Europe, although that does soundpretty accurate, especially if
you're speaking of the hotsummer.
(00:22):
The hottest summer on record inEurope was 2022.
It was also the summer oftravel revenge.
They called it, where you know,once everything opened up after
COVID, everybody was travelingthat summer.
But that's not what I'm talkingabout today.
Welcome to Solo TravelAdventures.
I'm Cheryl Esch, your soloadvocate, travel coach and
(00:46):
perimenopause and postmenopausalsister here.
So that is what I'm speaking oftoday.
I am talking about how can youtravel while you are in
perimenopause or menopause andhaving what the most annoying
thing is the hot flashes.
Of course, right, we got othersymptoms I'm sure you are
(01:08):
experiencing.
Who's with me?
Yes, we have been there.
Maybe you are just inching intoyour perimenopause and you're
starting to experience this, ormaybe you're in complete
post-menopause, but you rememberthose days.
So I'm here to give you sometips on how you can travel when
(01:28):
you're in this hormonal periodof your life, which I know not a
typical travel topic, but Ithought it'd be important as you
look into your summer travels,which, obviously, if you're in
the Northern Hemisphere oryou're going anywhere in the
Northern Hemisphere, such asEurope, which is always a hot
spot, it will be hot, it will becrowded and if you're
(01:50):
experiencing anything Idescribed in the beginning,
you're going to not enjoy yourtrip, you're going to be cranky
and annoyed.
So I'm giving you oh, let's seeeight tips here on things you
can do to help, you know, makethis trip more enjoyable,
especially if you have any kindof summer travel planned for
(02:10):
yourself.
But in general, these couldjust be great travel tips to
keep in your back pocket, nomatter where you're going and if
you're experiencing thesesymptoms.
All right, I am not a doctor.
However, I've been through that.
I used to be a health coach.
So just these arerecommendations, things that I
have done to help me during thisperiod.
(02:32):
I am pretty much almostpost-menopause.
I still on occasion, have someminor hot flashes, but I will
share a little bit about when Ifeel that coming on and what
triggers that.
But let's start with.
You know, if you're in thatphase of your life and you are
planning to travel, you mightnotice you have you sweat a lot
(02:55):
more, correct.
You might have night sweats oryou just might get overheated a
lot quicker.
So first thing you want to do ispack extra clothing that
includes extra underwear, extraPJs, and include some additional
light layers, things that youcould.
For example, I always maybetake a tank top or two, even if
(03:18):
it's winter time.
That's a great under layerfirst of all, but if I do get
warm, then I can, you know, takethat off and still have, you
know, maybe a lighter layerunderneath.
So consider that I know I'minto, like, packing light, but
you will likely need theseextras unless you want to keep
doing laundry which you stillcan do because you might still
(03:41):
need to.
And again, I recommend, ifyou're taking extra underwear,
and get some Murano woolunderwear.
It it washes, it cleans nicely.
It's also great, um, absorbentof sweat, but without sort of
the stink, right.
So so pack some extra clothingunderwear, pjs, light layers and
(04:02):
, in, in addition to that,started packing extra stuff.
I always pack um a pillowcase,but you may actually want to
take two, because if you're onethat tends to sweat at night,
especially in the hairline andstuff, um, you're going to want
to switch that out.
Allow the other one to dry inbetween, um, or if you have to
get up in the middle of nightand change some part of your
(04:24):
sheets.
If you're in a hotel or arental, you may not have access
to extra sheets, but at leastyou would have a dry pillowcase.
So that would be recommendationnumber one.
Number two please make sure youare hydrating.
Drink lots of water.
Pack water with you when you'rewalking and traveling somewhere
(04:45):
.
Make sure you take water.
And if you take your own waterbottle, just knowing you can
fill that up, just keepinghydrated will help with that as
well.
So that's number two.
Number three this is somethingI discovered last summer and it
was a lifesaver.
(05:06):
And as you go into your travels,well, first of all, most of us
that are experiencing theseuncomfortable moments they're
hot flashes, sweats, whateveryou are experiencing, just in
general, I think, when we'regoing through perimenopause or
menopause, that our bodytemperatures, we have that
(05:26):
uneven balance of hormones,right?
So some of us will experienceit more than others, depending
on your hormone levels or lackof hormones, right?
So I discovered a neck fan.
Most of us like to have a fan,you know, kind of keeping that
air circulating around us.
So this is a beautiful neck fan.
I found it on Amazon, of course, but it kind of looks like
(05:49):
headphones, but it's actually afan and there are a couple
different settings on that.
As far as I think, it's a low,medium and high setting as far
as how much air, and then itruns by battery, of course.
And then I would suggest also,since many of us like to I know
I'm this way, especially in thesummer months and even,
depending on how I'm feeling inthe winter months, just feeling
(06:12):
like I need a little fan on mewhile I sleep, feeling like I
need a little fan on me while Isleep so maybe invest in a small
portable fan, battery run,maybe that you can take with you
on your travels and then, ifyou are one that sweats a lot,
maybe when you are traveling andyou're out and about having a
sweat, towel with you.
(06:34):
So these could be props thingsthat you towel with you, so
these could be props things thatyou pack with you to help, you
know, mitigate some of thatuncomfortable heat that your
body's admitting right.
Number four make sure, whenyou're booking accommodations,
please, please, please, becausemany places, some of the
Scandinavian countries or evenparts of Europe, they do not
(06:57):
have air condition.
So when you're bookingaccommodations, you're
definitely going to want to makesure your place has AC and or
fans.
So make sure when you'relooking at the description, even
though it might look nice, makesure for your own
comfortability, your own sanitymake sure it has AC.
(07:18):
I did one time book a wonderfulplace in Belize and it did not
have AC.
I thought I was going to beokay in April but it got super
hot and we ended up moving ourlast two days to a place that
actually had AC because I couldnot stand it.
I was actually very menopausalat that time in my life, so I
(07:40):
was really needing that AC.
So make sure you read yourdescriptions.
Number five know what triggersyour hot flashes.
For you, is it your diet?
Is it stress?
Is it the alcohol you'reconsuming?
Now, I'm not saying when youtravel to not enjoy yourself.
I mean, I think that is part ofthe reason we do travel is to
(08:03):
have that enjoyment, to unwindand relax and enjoy life right,
and so sometimes that mightinclude sugary foods, salty
foods or some alcohol, saltyfoods or some alcohol.
But I know for a fact for mepersonally, sugar, alcohol and
(08:32):
stress all seem to trigger me tohave more episodes of hot
flashes.
So, just understanding what itis for you and just notice that,
notice, like when you have it,what was happening in your day
prior to that?
Maybe you have a night spite.
Okay, what was going on thatday?
Or maybe the day before, whatdid I consume?
Is that playing a part?
Just some thoughts you have toask yourself and understand your
(08:55):
body.
Number six are there any kind ofpills or supplements you need
while you're traveling to manageyour symptoms?
Some people are on, you know,hormone replacement therapy or
they're taking some sort ofsupplements to kind of keep
themselves from you know havingtoo many symptoms.
(09:16):
So is that something you needwhile you're traveling?
Make sure you get that packed,you get the supplies that you
need for that, and if you're notsure if that's something your
body needs, definitely make sureyou're seeing a I would suggest
a functional practitioner toevaluate not just your hormone
levels, but is there also somedietary or other things that
(09:40):
might be involved that couldhelp mitigate or manage some of
those symptoms?
Number seven you may want toreconsider where you travel.
For example, if you are in theheight of just, you have these
night sweats and you haven'tbeen able to really manage your
hormones at this point.
Maybe going somewhere in thepeak of summer where it's really
(10:01):
hot is maybe not your bestoption.
Maybe consider a cooler climate.
Maybe, in the summer months, goto I don't know Australia or in
the southern hemisphere, whereit is actually winter there,
australia, or in the SouthernHemisphere, where it is actually
winter there.
Consider when you go as well.
(10:22):
Maybe don't go during the peakseasons and that way you're not,
oh, annoyed by the crowdsbecause you're already dealing
with your own um, justuncomfortability in your own
body.
So maybe consider where youtravel and when.
Um number eight, uh, in part,you know part of part seven is
just where.
Depending on where you travel, Ijust be respectful of the
(10:46):
culture you are traveling in.
For example, I mentioned tanktops.
I obviously in the summer,especially here in texas, you
have to wear a tank top, but insome cultures it is not
acceptable for a woman to wear atank top.
Your shoulders need to becovered, particularly if you're
going into any kind of sacredplaces, temples.
(11:07):
This is definitely culturally.
You need to know that beforeyou go in.
So just be respectful If you dohave those hot flashes and you
know a tank top is the only wayyou can be comfortable.
Maybe a little shawl can goover your shoulders.
Just know what the culture isexpecting of a woman, wherever
(11:30):
you are going.
Now, I hope this helps youtravel more comfortably during
this phase of your life and Ihope that also, as you manage it
, you can find ways that it ismore manageable Basically.
You have these tools, thesetips that I'm giving you to help
(11:53):
you in that process oftraveling during perimenopause
or menopause, and I know I'vebeen there and it's not fun, but
there are ways to certainlyhelp, you know, mitigate the
height of it and just know Ilike to really, you know, know
(12:14):
what triggers me and for me it'sdefinitely the alcohol and
sugar and even sometimes stress.
So, even though, when I traveland if I don't want to feel
uncomfortable like that, yes,I'll have a drink or two, but I
don't go overboard because Iknow I'm going to pay for it
actually the next day or thenight, that night when I'm
trying to sleep and can't sleepbecause I'm wrestling and just
(12:37):
uncomfortable in my own sweat,right.
So, sister travelers, I knowit's a uncertain period maybe in
your life hormonally, but youstill can travel despite that.
So I hope you take these tipsto heart and, even if you have
some place to go this summer,definitely pack your fans,
(12:59):
anything that's going to makeyou more comfortable.
And this weekend, june 14th and15th, I am part of a virtual
travel summit called FreedomFest and it's put out by
Infinity Land and I will bespeaking on Sunday, june 15th,
at one o'clock Central StandardTime and I hope you will join.
(13:21):
It's a panel talking about solotravel for women, so I hope you
will join.
There will be a link in theshow notes for you can register
for that summit.
It is a pay, as you can, sowhatever you feel led to pay,
whatever you can pay, begracious, of course, to help.
You know, cover the cost ofputting this whole thing
(13:43):
together, and I hope to see someof my listeners on that panel.
I hope to see you there andsister travelers, get out there
and have that adventure.
You're hot, sweaty, with perspiration dripping down
your back and your bra isdrenched with sweat, and, on top
of that, you are cranky.
Now I'm not talking abouttraveling in the summer in
Europe, although that does soundpretty accurate, especially if
you're speaking of the hotsummer.
(00:22):
The hottest summer on record inEurope was 2022.
It was also the summer oftravel revenge.
They called it, where you know,once everything opened up after
COVID, everybody was travelingthat summer.
But that's not what I'm talkingabout today.
Welcome to Solo TravelAdventures.
I'm Cheryl Esch, your soloadvocate, travel coach and
(00:46):
perimenopause and postmenopausalsister here.
So that is what I'm speaking oftoday.
I am talking about how can youtravel while you are in
perimenopause or menopause andhaving what the most annoying
thing is the hot flashes.
Of course, right, we got othersymptoms I'm sure you are
(01:08):
experiencing.
Who's with me?
Yes, we have been there.
Maybe you are just inching intoyour perimenopause and you're
starting to experience this, ormaybe you're in complete
post-menopause, but you rememberthose days.
So I'm here to give you sometips on how you can travel when
(01:28):
you're in this hormonal periodof your life, which I know not a
typical travel topic, but Ithought it'd be important as you
look into your summer travels,which, obviously, if you're in
the Northern Hemisphere oryou're going anywhere in the
Northern Hemisphere, such asEurope, which is always a hot
spot, it will be hot, it will becrowded and if you're
(01:50):
experiencing anything Idescribed in the beginning,
you're going to not enjoy yourtrip, you're going to be cranky
and annoyed.
So I'm giving you oh, let's seeeight tips here on things you
can do to help, you know, makethis trip more enjoyable,
especially if you have any kindof summer travel planned for
(02:10):
yourself.
But in general, these couldjust be great travel tips to
keep in your back pocket, nomatter where you're going and if
you're experiencing thesesymptoms.
All right, I am not a doctor.
However, I've been through that.
I used to be a health coach.
So just these arerecommendations, things that I
have done to help me during thisperiod.
(02:32):
I am pretty much almostpost-menopause.
I still on occasion, have someminor hot flashes, but I will
share a little bit about when Ifeel that coming on and what
triggers that.
But let's start with.
You know, if you're in thatphase of your life and you are
planning to travel, you mightnotice you have you sweat a lot
(02:55):
more, correct.
You might have night sweats oryou just might get overheated a
lot quicker.
So first thing you want to do ispack extra clothing that
includes extra underwear, extraPJs, and include some additional
light layers, things that youcould.
For example, I always maybetake a tank top or two, even if
(03:18):
it's winter time.
That's a great under layerfirst of all, but if I do get
warm, then I can, you know, takethat off and still have, you
know, maybe a lighter layerunderneath.
So consider that I know I'minto, like, packing light, but
you will likely need theseextras unless you want to keep
doing laundry which you stillcan do because you might still
(03:41):
need to.
And again, I recommend, ifyou're taking extra underwear,
and get some Murano woolunderwear.
It it washes, it cleans nicely.
It's also great, um, absorbentof sweat, but without sort of
the stink, right.
So so pack some extra clothingunderwear, pjs, light layers and
(04:02):
, in, in addition to that,started packing extra stuff.
I always pack um a pillowcase,but you may actually want to
take two, because if you're onethat tends to sweat at night,
especially in the hairline andstuff, um, you're going to want
to switch that out.
Allow the other one to dry inbetween, um, or if you have to
get up in the middle of nightand change some part of your
(04:24):
sheets.
If you're in a hotel or arental, you may not have access
to extra sheets, but at leastyou would have a dry pillowcase.
So that would be recommendationnumber one.
Number two please make sure youare hydrating.
Drink lots of water.
Pack water with you when you'rewalking and traveling somewhere
(04:45):
.
Make sure you take water.
And if you take your own waterbottle, just knowing you can
fill that up, just keepinghydrated will help with that as
well.
So that's number two.
Number three this is somethingI discovered last summer and it
was a lifesaver.
(05:06):
And as you go into your travels,well, first of all, most of us
that are experiencing theseuncomfortable moments they're
hot flashes, sweats, whateveryou are experiencing, just in
general, I think, when we'regoing through perimenopause or
menopause, that our bodytemperatures, we have that
(05:26):
uneven balance of hormones,right?
So some of us will experienceit more than others, depending
on your hormone levels or lackof hormones, right?
So I discovered a neck fan.
Most of us like to have a fan,you know, kind of keeping that
air circulating around us.
So this is a beautiful neck fan.
I found it on Amazon, of course, but it kind of looks like
(05:49):
headphones, but it's actually afan and there are a couple
different settings on that.
As far as I think, it's a low,medium and high setting as far
as how much air, and then itruns by battery, of course.
And then I would suggest also,since many of us like to I know
I'm this way, especially in thesummer months and even,
depending on how I'm feeling inthe winter months, just feeling
(06:12):
like I need a little fan on mewhile I sleep, feeling like I
need a little fan on me while Isleep so maybe invest in a small
portable fan, battery run,maybe that you can take with you
on your travels and then, ifyou are one that sweats a lot,
maybe when you are traveling andyou're out and about having a
sweat, towel with you.
(06:34):
So these could be props thingsthat you towel with you, so
these could be props things thatyou pack with you to help, you
know, mitigate some of thatuncomfortable heat that your
body's admitting right.
Number four make sure, whenyou're booking accommodations,
please, please, please, becausemany places, some of the
Scandinavian countries or evenparts of Europe, they do not
(06:57):
have air condition.
So when you're bookingaccommodations, you're
definitely going to want to makesure your place has AC and or
fans.
So make sure when you'relooking at the description, even
though it might look nice, makesure for your own
comfortability, your own sanitymake sure it has AC.
(07:18):
I did one time book a wonderfulplace in Belize and it did not
have AC.
I thought I was going to beokay in April but it got super
hot and we ended up moving ourlast two days to a place that
actually had AC because I couldnot stand it.
I was actually very menopausalat that time in my life, so I
(07:40):
was really needing that AC.
So make sure you read yourdescriptions.
Number five know what triggersyour hot flashes.
For you, is it your diet?
Is it stress?
Is it the alcohol you'reconsuming?
Now, I'm not saying when youtravel to not enjoy yourself.
I mean, I think that is part ofthe reason we do travel is to
(08:03):
have that enjoyment, to unwindand relax and enjoy life right,
and so sometimes that mightinclude sugary foods, salty
foods or some alcohol, saltyfoods or some alcohol.
But I know for a fact for mepersonally, sugar, alcohol and
(08:32):
stress all seem to trigger me tohave more episodes of hot
flashes.
So, just understanding what itis for you and just notice that,
notice, like when you have it,what was happening in your day
prior to that?
Maybe you have a night spite.
Okay, what was going on thatday?
Or maybe the day before, whatdid I consume?
Is that playing a part?
Just some thoughts you have toask yourself and understand your
(08:55):
body.
Number six are there any kind ofpills or supplements you need
while you're traveling to manageyour symptoms?
Some people are on, you know,hormone replacement therapy or
they're taking some sort ofsupplements to kind of keep
themselves from you know havingtoo many symptoms.
(09:16):
So is that something you needwhile you're traveling?
Make sure you get that packed,you get the supplies that you
need for that, and if you're notsure if that's something your
body needs, definitely make sureyou're seeing a I would suggest
a functional practitioner toevaluate not just your hormone
levels, but is there also somedietary or other things that
(09:40):
might be involved that couldhelp mitigate or manage some of
those symptoms?
Number seven you may want toreconsider where you travel.
For example, if you are in theheight of just, you have these
night sweats and you haven'tbeen able to really manage your
hormones at this point.
Maybe going somewhere in thepeak of summer where it's really
(10:01):
hot is maybe not your bestoption.
Maybe consider a cooler climate.
Maybe, in the summer months, goto I don't know Australia or in
the southern hemisphere, whereit is actually winter there,
australia, or in the SouthernHemisphere, where it is actually
winter there.
Consider when you go as well.
(10:22):
Maybe don't go during the peakseasons and that way you're not,
oh, annoyed by the crowdsbecause you're already dealing
with your own um, justuncomfortability in your own
body.
So maybe consider where youtravel and when.
Um number eight, uh, in part,you know part of part seven is
just where.
Depending on where you travel, Ijust be respectful of the
(10:46):
culture you are traveling in.
For example, I mentioned tanktops.
I obviously in the summer,especially here in texas, you
have to wear a tank top, but insome cultures it is not
acceptable for a woman to wear atank top.
Your shoulders need to becovered, particularly if you're
going into any kind of sacredplaces, temples.
(11:07):
This is definitely culturally.
You need to know that beforeyou go in.
So just be respectful If you dohave those hot flashes and you
know a tank top is the only wayyou can be comfortable.
Maybe a little shawl can goover your shoulders.
Just know what the culture isexpecting of a woman, wherever
(11:30):
you are going.
Now, I hope this helps youtravel more comfortably during
this phase of your life and Ihope that also, as you manage it
, you can find ways that it ismore manageable Basically.
You have these tools, thesetips that I'm giving you to help
(11:53):
you in that process oftraveling during perimenopause
or menopause, and I know I'vebeen there and it's not fun, but
there are ways to certainlyhelp, you know, mitigate the
height of it and just know Ilike to really, you know, know
(12:14):
what triggers me and for me it'sdefinitely the alcohol and
sugar and even sometimes stress.
So, even though, when I traveland if I don't want to feel
uncomfortable like that, yes,I'll have a drink or two, but I
don't go overboard because Iknow I'm going to pay for it
actually the next day or thenight, that night when I'm
trying to sleep and can't sleepbecause I'm wrestling and just
(12:37):
uncomfortable in my own sweat,right.
So, sister travelers, I knowit's a uncertain period maybe in
your life hormonally, but youstill can travel despite that.
So I hope you take these tipsto heart and, even if you have
some place to go this summer,definitely pack your fans,
(12:59):
anything that's going to makeyou more comfortable.
And this weekend, june 14th and15th, I am part of a virtual
travel summit called FreedomFest and it's put out by
Infinity Land and I will bespeaking on Sunday, june 15th,
at one o'clock Central StandardTime and I hope you will join.
(13:21):
It's a panel talking about solotravel for women, so I hope you
will join.
There will be a link in theshow notes for you can register
for that summit.
It is a pay, as you can, sowhatever you feel led to pay,
whatever you can pay, begracious, of course, to help.
You know, cover the cost ofputting this whole thing
(13:43):
together, and I hope to see someof my listeners on that panel.
I hope to see you there andsister travelers, get out there
and have that adventure.
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