Hot Flushes: Why They Happen and How to Cope in the Dubai Heat

A hot flush can arrive in the middle of a meeting, a school run or a dinner out. A wave of heat rises through the chest, neck and face, the skin flushes, sweat breaks out, and a minute or two later it is gone, sometimes leaving a chill behind. At night, the same thing can wake you up soaked.

Hot flushes are one of the most common symptoms of perimenopause and menopause. They are not dangerous in themselves, but they can be disruptive, and in a city where summer temperatures pass 40°C and every day involves moving between air conditioning and outdoor heat, they can feel harder to manage.

This guide explains why hot flushes happen, what tends to trigger them, practical ways to cope with them in Dubai, and when it is worth speaking to a doctor. If you are noticing other changes as well, such as broken sleep, a shifting cycle or a shorter fuse, our women's hormone health assessment explains how a physician looks at the whole picture.

What is a hot flush?

A hot flush (called a hot flash in the US) is a sudden feeling of heat in the upper body and face, often with visible redness, sweating and a faster heartbeat. Most last from around one to five minutes. When they happen during sleep they are called night sweats. Doctors group both under the term vasomotor symptoms.

Some women have an occasional mild flush. Others have many a day, along with night sweats that break up their sleep. Both experiences are common, and both are worth taking seriously if they affect how you feel and function.

Why do hot flushes happen?

Hot flushes are linked to changing oestrogen levels around menopause. Falling and fluctuating oestrogen appears to make the brain's temperature control centre, in the hypothalamus, more sensitive, so even a small rise in body temperature is read as overheating. The body responds by widening blood vessels in the skin and sweating to shed heat, which is the flush you feel.

Normally, the body tolerates a small range of core temperatures without reacting. Research suggests that around menopause this comfortable range narrows, so the cooling response switches on more easily. That is why something as small as a hot drink, a warm room or a moment of stress can set off a flush.

When do hot flushes start, and how long do they last?

Hot flushes often begin in perimenopause, the years of transition before periods stop, which commonly start in the mid-forties. The average age of menopause in the UK and US is around 51, though this varies between women and populations. For many women hot flushes last several years, and some have them well beyond menopause.

The large US Study of Women's Health Across the Nation (SWAN), published by Avis and colleagues in 2015, found that frequent hot flushes and night sweats lasted a median of around seven years in total, and longer in women whose symptoms started early in perimenopause. That is a long time to simply put up with something, which is one reason it is worth talking to a doctor if they are affecting your life.

Hot flushes are not only a menopause symptom. They can also happen after surgery to remove the ovaries, during some cancer treatments and, less commonly, in men with low testosterone.

What triggers hot flushes?

Common hot flush triggers include hot weather and warm rooms, hot drinks, spicy food, alcohol, caffeine, smoking and stress. Triggers vary a lot between women, and the evidence for individual foods is mixed, so it is more useful to find your own than to follow a long list of rules.

A simple way to do this is to keep a note for two or three weeks of when flushes happen, what you were eating or drinking, where you were and how you were feeling. Patterns often show up quickly. Some triggers worth watching in daily Dubai life include:

How to cope with hot flushes in Dubai

To cope with hot flushes, keep your body cool and avoid sudden temperature jumps: dress in breathable layers, carry cold water and a small fan, keep your bedroom cool, and identify and limit your own triggers. Regular exercise, a healthy weight, not smoking and good sleep habits also help many women feel better overall.

Dress for quick temperature changes

Layers you can remove easily make it much simpler to deal with a flush, especially when moving between air conditioning and the heat outside. Loose, natural or moisture-wicking fabrics such as cotton and linen let heat escape better than tight synthetics. If you wear an abaya or shayla, lighter-weight fabrics for everyday wear can make a noticeable difference.

Keep cool on the move

Carry a bottle of cold water and sip it when you feel a flush starting. A small handheld or neck fan is useful in malls, metro stations and offices where you cannot control the temperature. In summer, park in the shade where you can and give the car a minute with the air conditioning on before you get in.

Make your bedroom cool for night sweats

For night sweats, set the air conditioning a little cooler at night, use light, breathable bedding in layers rather than one heavy duvet, and keep a glass of cold water and a change of clothes beside the bed so that waking up does not mean being fully awake. Cooling pillows and moisture-wicking sleepwear help some women. If night sweats are leaving you exhausted, our fatigue and stress assessment looks at the wider causes of poor sleep and low energy.

Time exercise around the heat

Regular exercise has clear benefits for sleep, mood, heart health and bone strength around menopause. Studies on whether it reduces hot flushes themselves are mixed, and some women find a hard workout sets off a flush in the short term. In Dubai, exercising early in the morning, in the evening, indoors or in the pool keeps the benefits without adding extra heat. Strength training two or three times a week is particularly valuable for protecting muscle and bone.

Look at weight, smoking and alcohol

Some studies suggest that women carrying extra weight have more hot flushes, and that losing weight may reduce them for some. Stopping smoking and cutting back on alcohol are also linked to fewer or milder symptoms, and both bring broader health benefits. None of these changes is quick, but they tend to help more than any single product.

Try slow breathing and calming techniques

Some women find that slow, deep breathing at the first sign of a flush helps them ride it out with less distress. Research has not shown that breathing techniques alone reduce hot flushes, but some women find them helpful for riding one out. Cognitive behavioural therapy (CBT), a structured talking therapy, has stronger evidence: UK guidance from NICE, updated in 2024, recommends considering it for hot flushes and night sweats, alongside or instead of hormone therapy, as well as the low mood and sleep problems that often come with them.

Be cautious with supplements

Many supplements are marketed for hot flushes, including soy isoflavones, red clover, black cohosh and evening primrose oil. Evidence for most is limited or inconsistent, product quality varies, and some can interact with medicines or are not suitable for certain medical conditions. It is sensible to check with a doctor before taking any of them, particularly if you take regular medication or have a history of breast cancer, liver problems or blood clots.

What medical options are there for hot flushes?

If hot flushes are affecting your sleep, work or quality of life, a doctor can talk you through medical options. UK guidance from NICE describes hormone therapy as a first-line treatment for hot flushes and night sweats for many women, and non-hormonal prescription options are also available. Which, if any, is right depends on your age, symptoms, medical history and personal preferences.

These decisions are individual. Some women are well suited to hormone therapy, while for others, such as women with certain types of breast cancer or a history of blood clots, other options may be more appropriate. The right starting point is a conversation with a doctor who can weigh up the benefits and risks for you, rather than a one-size-fits-all answer.

Could my hot flushes be caused by something else?

Hot flushes and sweating are not always menopausal. An overactive thyroid, some medicines (including certain antidepressants and breast cancer treatments), anxiety, infections, low blood sugar and, rarely, other medical conditions can cause similar symptoms. If your flushes don't fit the usual pattern, a doctor can look for other causes.

Because thyroid changes can look very similar to perimenopause, with sweating, a racing heart, mood changes and disrupted sleep, the thyroid is often checked at the same time. Our thyroid health assessment explains how this is done.

When should you see a doctor about hot flushes?

See a doctor if hot flushes or night sweats are disrupting your sleep, work or mood, if they start before 45, or if they come with other symptoms such as unexplained weight loss, fever, a racing or irregular heartbeat, or bleeding after menopause. These need a proper assessment rather than lifestyle changes alone.

It is also worth a conversation if you simply want to understand what is happening. Research from the SWAN study and others suggests that frequent, persistent hot flushes may be associated with markers of heart and bone health risk, so the years around menopause are a useful time to look at your wider health too. Our heart health screening and our guide to vitamin D deficiency in Dubai cover two areas that matter more after menopause.

Frequently asked questions

How do you stop a hot flush quickly?

There is no way to switch off a hot flush instantly, but you can make it shorter and more comfortable. Remove a layer, move somewhere cooler, sip cold water, use a fan and try slow, deep breathing. Most flushes pass within a few minutes. If they are frequent or severe, talk to a doctor about longer-term options.

Why are hot flushes worse at night?

Night sweats are hot flushes that happen during sleep. A warm bedroom, heavy bedding, alcohol or a large meal in the evening, and stress can all make them more likely. Because they wake you up, their effect on sleep and energy the next day can feel worse than the flushes themselves.

At what age do hot flushes start?

Hot flushes usually start during perimenopause, which often begins in the mid-forties, though some women notice them earlier. If you are under 45 and having hot flushes along with changes to your periods, it is worth seeing a doctor, as early menopause has its own health considerations.

Does the heat in Dubai make hot flushes worse?

A hot environment is a common trigger, and frequent moves between air conditioning and outdoor heat can set off flushes more easily. Many women find their symptoms more noticeable in the summer months. Dressing in layers, staying hydrated, timing outdoor activity for cooler parts of the day and keeping your bedroom cool can all help.

Taking control of hot flushes

Hot flushes are common, but that does not mean you have to simply endure them. Knowing your triggers, adjusting your routine to Dubai's climate and looking after sleep, movement and stress make a real difference for many women, and effective medical options exist when they are not enough.

If hot flushes, night sweats or other changes are affecting how you feel, a proper assessment can help you understand what is happening and what your options are. Book a consultation with our longevity team in Business Bay. Dr. Jenna Burton, who works across functional health and longevity medicine, can talk through your symptoms and whether testing would help.