Hot Flashes At Work? Here Is How You Can Manage It

A hot flash is a rapid, intense sense of heat that occasionally makes you sweat and causes your skin to turn red. 

Sushmita Sharma
Written by: Sushmita SharmaUpdated at: Mar 27, 2023 09:30 IST
Hot Flashes At Work? Here Is How You Can Manage It

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Women who have reached their menopausal stage often have hot flashes at work. This can cause discomfort and unpleasant situations and lower your work efficiency. Most women start to get hot flashes between 40 and 55 years of age. A hot flash is a rapid, intense sense of heat that can occasionally make you sweat and cause your skin to turn red. The duration of hot flashes might differ from person to person, much like many other related symptoms.

8 Ways To Manage Hot Flashes

Drink Cold Water

When working, you should keep ice water near you if you experience frequent hot flashes. It helps lower your temperature. Make sure you store the ice water in a thermos flask; otherwise, it will melt and won't be cold enough. You can even press an ice pack on your forehead if available at your workplace. 

Avoid Hot & Spicy Foods

You should avoid eating hot and spicy foods as they trigger hormonal changes and hot flashes. Spicy foods increase your body's temperature and the chances of hot flashes. Instead, eat salads, fresh fruits, and vegetables to maintain a healthy diet. However, some meals, like caffeine, sweets, unhealthy fats, and highly processed foods, may exacerbate symptoms.

Also Read: 8 Signs That Indicate You Are About To Hit Menopause

Dress In Layers

You can dress in layers when heading towards work. This is helpful as you can remove the layers when a hot flash occurs. You should avoid wearing clothes that trap heat and are too tight. 

Reduce Your Stress 

You should reduce your stress levels and avoid taking too much pressure at work. This can increase your body temperature and increase the risk of hot flashes at work. 

Hot flashes can make you anxious and release epinephrine, which can further raise body temperature and cause sweating. Take deep breaths when stressed or calm yourself during a hot flash.

Use Sources To Manage Room Temperature

If a thermostat is available at your office, use it to lower the room temperature around you. If not, you can use a portable fan to increase airflow and decrease the temperature.

Stop Smoking

You should avoid smoking as it increases hot flashes and hastens the onset of menopause. Do not smoke during working hours, and stay away from second-hand smoke.

Also Read: Menopause Before 40s: Know About Primary Ovarian Insufficiency

Limit Your Caffeine Intake

Most of us are addicted to coffee while working, but we must avoid it to prevent hot flashes. This is because caffeine increases your body's temperature and contributes to hot flashes.

Take A Break

You should take frequent breaks and short walks after lunch to stay physically fit. Staying physically active can ease the symptoms of hot flashes. 


Heat, smoking, caffeine, alcohol, spicy foods, and stress can trigger the symptoms of hot flashes. Remember to drink water because hot flashes and stress can cause your body to become dehydrated. If you face severe symptoms, seek help from a doctor. Planning for comfort and taking preventative measures to lessen the severity of your hot flashes are the best ways to handle them at work.