what Happens to women in heat stress

24/08/2026

Written by Emily Perkins

Like many things when it comes to health, women’s bodies respond differently than men’s to heat stress. Women typically absorb heat a lot faster, largely due to differences in body size, composition and thermoregulation. However, women will generally start sweating later than men, and will sweat less, as their internal temperature threshold for triggering sweating is mostly higher. This can also mean that their cooling responses are more delayed, which may contribute to overheating more quickly. One of the reasons for having a higher threshold is that women are used to temperature shifts that occur during their menstrual cycle.

A woman’s response to heat stress is also dependent on where she is in her menstrual cycle. During the luteal phase, women’s tolerance to heat tends to be lower as their internal temperature is slightly elevated.

The good news is that sauna, especially post-exercise, can help women adapt to heat exposure, improving their ability to regulate body temperature and making hot temperatures feel less overwhelming.

Interestingly, when using the sauna during a low hormone phase, it is recommended for the body to have a 5-10 minute “warm up” to heat exposure and then stepping out for five minutes before starting a full session. The same goes for women in perimenopause and postmenopause as they have a slower response to heat. When hormones are at their highest, generally no “warm up” is needed as the body is already at a higher heat threshold.

Besides an improved heat tolerance, regular sauna use can also be beneficial in reducing high blood pressure, cardiovascular disease and stroke, and neurocognitive diseases like dementia. It can also aid in alleviating pain associated with inflammation and arthritis.

What else can happen to women in the sauna?

• Improved stress resilience and nervous system regulation

• Better blood sugar regulation through improved insulin sensitivity.

• Increased dopamine, serotonin, and endorphins – beneficial for mood and emotional wellbeing.

• Increased circulation throughout the body.

• Potential reduction in menopausal symptoms such as hot flushes, anxiety, and fatigue.

• Better sleep, vascular health, and recovery.

As heat stress triggers an endocrine response that can help balance hormones, it is also shown to assist with better performance. For instance, studies have shown that the growth hormone – important for metabolism, muscle maintenance, tissue repair, and overall vitality - increases with sauna exposure.

This is likely because your body responds to sauna the same way it does to moderate-to-high intensity exercise: your heart rate goes up by around 30%, your body temperature rises, you break a sweat – and the body responds by releasing hormones including noradrenaline and growth hormone.

Further to this, other broad hormonal effects can be seen including follicle-stimulating hormone, cortisol, and thyroid hormones, which are crucial for reproductive health in women.

It’s important to remember that individual responses to heat can vary, so speak with a qualified health professional if you have any concerns.

If you’d like to learn more about sauna use, the Phase 1 team can provide further information about our infrared sauna and how to get started.