Australian summer runs from December to February, and sooner or later a scorcher will land on the same week as your period. The Better Health Channel's advice on coping with extreme heat is a good place to start: keep drinking water even before you feel thirsty, especially if you are outdoors and active, and plan essential activities for the coolest part of the day.
With the season a few weeks off, this summer period guide lines that up with what Jean Hailes and healthdirect say about cramps and PMS, so you can plan ahead.
Quick answer: A summer period is easier when you stay ahead of both the heat and your symptoms. Drink water before you feel thirsty, wear light, loose clothing and save errands for the coolest part of the day. For cramps, Jean Hailes suggests anti-inflammatories before your period starts, a heat pack or warm bath, and regular exercise.
How do you keep cool during your period in an Aussie heatwave?
Plan around the heat rather than pushing through it. Better Health suggests wearing light and loose-fitting clothing, cancelling or rescheduling non-essential outings, and stocking up on food, water and medicines so you don't have to go out in the heat. Adding period products and your usual pain relief to that list means one less trip to the shops on a scorching afternoon.
Extreme heat can affect anybody, Better Health notes, but people over 65, babies and young children, pregnant women and people with health problems are more at risk.
What helps period cramps when it's already hot?
Start pain relief early and keep moving gently. The Jean Hailes period pain page suggests taking pain-relief medicine such as anti-inflammatories before your period starts, and during the first 2 or 3 days if needed. A heat pack or warm bath may help relax your muscles, and regular exercise releases endorphins, the body's feel-good hormones.
In the hottest weeks, an evening walk or a swim fits the exercise advice without adding to the heat of the day. Healthdirect also lists exercise as a way to manage period pain and to lift your mood.
Can you ease PMS in summer with diet and exercise?
Lifestyle changes can help some people. Jean Hailes describes PMS as symptoms in the week or two before your period, such as irritability, anxiety, bloating, breast tenderness and cramping. Its PMS management advice includes physical activity, stress-relief activities, a well-balanced diet and avoiding alcohol and smoking. Vitamin D and calcium are listed as supplements shown to help, but tell your doctor about anything you take, as supplements can interact with other medicines.
Can you go swimming on your period in summer?
Yes. Jean Hailes says tampons and menstrual cups are safe and suitable for swimming. The Lunette period cup can be worn for up to 8 hours, so a beach morning or an afternoon at the pool can fit inside one wear. Our beach guide for period cup users covers flags, sunscreen and emptying your cup away from home.
When to see a doctor
- Period pain is affecting your quality of life, you need time off school or work, or you plan your life around your period.
- PMS is getting in the way of school, work, relationships or your overall wellbeing.
- Pain is very strong or stops everyday activities, so your doctor can rule out conditions such as endometriosis.
- Someone shows heatstroke signs such as confusion, seizures, a very high body temperature or red, hot, dry skin: call triple zero (000) for an ambulance.
Frequently asked questions
What are the early signs of heat exhaustion?
Better Health lists feeling thirsty or irritable, weakness or feeling faint, and a pale complexion among the signs of heat exhaustion. Its first aid advice is to lie down in a cool area with your legs slightly raised, loosen tight clothing and take frequent sips of cool water. If symptoms worsen, call triple zero (000).
Which supplements might help PMS?
Jean Hailes lists vitamin D and calcium as supplements shown to help PMS, while chaste tree has insufficient evidence to support its use. Supplements can interact with other medicines, so check with your doctor or pharmacist before starting one, and tell them about anything you already take.
How often should I empty my period cup on a hot day?
The heat doesn't change the wear time: the Lunette period cup can be worn for up to 8 hours. Each time you empty it, tip the blood into the toilet, rinse with cold water, then wash with warm water and Lunette Cup Wash or a mild, unscented soap. Boil 5 minutes before first use and after each completed cycle.
Planning summer swims? The Lunette period cup comes in Size 1 and Size 2 and can be worn for up to 8 hours. The period cup cleaning guide shows how to rinse, wash and store it between beach days.
This guide is general information and not a substitute for medical advice. Talk to your GP if your periods or PMS are getting in the way of everyday life.
