I’m navigating perimenopause in a heatwave – these are the 6 brilliant buys helping me keep my cool

Living on the North Coast of Northern Ireland – famous for many things but not its tropical climate – means I am woefully ill-equipped for the relentless heatwaves we’ve been having this summer. With my 50th birthday around the corner, I’m also firmly in my perimenopause era, so I know a thing or three about how soaring temperatures can mess with hormones that are already all over the place.

During extreme weather like this, women in their forties and beyond aren’t just suffering like other people; our internal thermostats can seem to completely short-circuit. Getting through the day during a heatwave – let alone the stifling nights – can feel like a literal endurance test.

We all know about ditching trainers for breathable hiking sandals to beat the 32-degree heat, and swapping uncomfy undies for the most comfortable bras to give your boobs a break when the mercury rises, but I have a few more tricks to share. As a journalist for 20 years with a decade of experience as a shopping editor, I discover all sorts of products that my friends don't seem to know about.

Never one to gatekeep a brilliant buy, I thought I’d spill the (iced) tea on the essentials that are keeping this almost-50-year-old hot mess from entirely losing her cool. No sponsored reviews here – these are my honest-to-goodness personal product recommendations that actually work to help me keep my cool when the world is melting.

1. Amazon Basics hammock

The problem: You desperately need a moment of zen to calm your heat-exhausted nerves, but standard patio furniture feels like sitting on a frying pan, and lugging heavy garden seats around chasing a tiny patch of shade is not something you have energy for.

The fix: Enter my trusty Amazon hammock. I’ve had this brilliant buy for years and despite seeing daily action all summer long, it shows absolutely no signs of wear and tear. It is my go-to for a quick morning meditation before the heat gets going, a quiet lunchtime snooze in the shade, and a much-needed post-work wind down before I can even think about making a start on dinner. I can effortlessly move it around the garden to seek out the shade, which is practically impossible with my beloved (but incredibly heavy) egg chair. A gentle sway creates such a welcome breeze that even the dog hops into it to join me for a cooling cuddle!

2. A natural deodorant

The problem: Your antiperspirant has suddenly decided to clock off with no notice. That's bad enough at any stage of life, but exceptionally embarrassing when you’re dealing with hot flushes and 90% humidity. This was actually one of the very first perimenopause symptoms I encountered. It's caused by fluctuating oestrogen levels wreaking havoc on your internal thermostat, triggering a sudden, intense type of sweat that everyday deodorants can struggle to combat. To make matters worse, sweat glands become more active, producing a much stronger, more pungent odour.

The fix: I am not exaggerating when I say this refillable natural deodorant is the only one I have found that genuinely holds up against my perimenopausal body. It’s aluminium-free, housed in a chic reusable metal case, and features an array of scents that actually survive a heavy sweat. I've found it doesn't just awkwardly mask the smell; it genuinely neutralises it, even on the stickiest of days spent sweltering at my desk with no air con.

3. A pillow mist

The problem: You’re bone-tired all the time, yet somehow find yourself staring at the ceiling at 3 am with a brain that can't switch off. Insomnia is a well-documented hallmark of perimenopause, triggered when our natural, sleep-inducing hormone (progesterone) drops. Add a heatwave into the mix – which can stop your core body temperature from dropping enough to trigger deep sleep – and you may feel trapped in a sweaty cycle of sleeplessness.

The fix: Let me be clear: a pillow spray won't magically cure hormonal insomnia; of course it won't. But if you’re going to lie awake melting night after night, I reckon you might as well do it in a bed that smells like a five-star spa hotel. There’s solid science behind this specific blend of essential oils, which might be why it seems to hack my nervous system and soothe my sleeplessness like nothing else. I find the scent so calming that a generous spritz before bed helps me wind down enough to stop worrying about whether it's going to be another bad night.

4. A Stanley tumbler

The problem: You’re sweating buckets thanks to the hell-like combination of hot flushes and a summer of interminable heatwaves. You desperately need to stay hydrated, but every time you reach for your water, it's like taking a sip from your lukewarm paddling pool.

The fix: We’ve all seen spenny Stanley cups dominating TikTok and wondered if the cheap supermarket dupes are just as good. My advice as a shopping editor? Don’t bother. I am completely unashamed to be a fully-fledged Stanley owner. It is literally the only cup I can fill with ice, abandon in a baking hot car for literally hours, and return to find my water still beautifully ice-cold. I love the chunky handle and built-in straw for effortless sipping – no fiddling with lids – and the game-changing tapered base that's designed to fit standard UK car cup holders. I never leave home without it now; it sits on my desk all day long, and I refill it before bed every single night. Having access to ice-cold water makes heatwave and hormone-induced insomnia just a touch more bearable – and saves me from traipsing to the kitchen in the middle of the night.

5. An intimate moisturiser

The problem: Right, let’s go there. You’re ready to embrace the warm weather in your favourite summer dresses but a sudden onset of severe, sandpaper-like dryness down below is making it impossible to relax – sheer agony. This is one of those hushed-up symptoms nobody warns you about, caused when plummeting oestrogen leaves delicate intimate tissues thinner and stripped of natural lubrication. Throw in summer sweat and friction, and the sunshine can feel like a punishment.

The fix: If your body isn't maintaining its protective moisture barrier, you need to give it a helping hand. This fast-acting, water-based moisturiser is an absolute non-negotiable summer hero that few people seem to have heard about – it instantly replenishes and soothes sensitive tissues, completely taking the sting out of the friction and discomfort caused by hot weather and hormonal shifts.

5. Birkenstock Madrid sandals

The problem: Finding footwear that doesn't leave your sweltering, swollen feet covered in blisters feels impossible in weather like this. Flip-flops seem to be least sweaty option, everyone agrees, but you'd be mad to try walking far in them. Hiking sandals are the sensible choice for getting your steps in, but they're sometimes a bit lacking in the style department.

The fix: I hear this complaint constantly as soon as the sun comes out, but my answer has remained the same for thirty years: the Birkenstock Madrid. Fun fact: it was launched in 1963 as a 'gymnastics sandal', because the single-strap design forces your toes to gently grip the footbed as you walk, meaning you get a stealthy little calf-toning workout while you stroll. They never go out of style, look good with everything, and deliver brilliant support – without looking like you're going on a hike. I

The only golden rule from a 20-year devotee: you absolutely must put in the time to break them in around the house before taking them out for a long, hot summer stroll. Go for the waterproof EVA version if you want to seamlessly transition from pounding the pavement to going for a paddle!

On that note, I'm off to sip an ice-cold latte whilst chilling in my hammock. But if you're struggling to keep your cool I highly recommend treating yourself to one or two of these heatwave heroes. If all else fails, stay hydrated, find a patch of shade, and remember that the heatwave won't last much longer – but at least your new favourite summer essentials will.