What Drinks Help with Hot Flashes? Your Guide to Cooling Relief

December 5, 2025 •

4 min read

According to some sources, up to 80% of women experience vasomotor symptoms like hot flashes during perimenopause and menopause. While lifestyle adjustments play a significant role in managing these episodes, understanding what drinks help with hot flashes and provide natural cooling relief can be an effective part of your strategy.

Quick Summary

This article explores effective natural beverage choices for managing menopausal hot flashes. Learn about hydrating waters, cooling teas, and other options, along with drinks to avoid.

Key Points

Hydrate with Cold Water: Sipping cold or infused water immediately can help lower core body temperature during a hot flash.
Try Herbal Teas: Opt for iced herbal teas like sage or red clover, which contain compounds that can help regulate body temperature and hormones.
Consume Phytoestrogens: Drinks rich in phytoestrogens, such as soy milk and red clover tea, have shown promise in reducing hot flash frequency.
Avoid Triggers: Limit or eliminate caffeine, alcohol, and sugary drinks, as they are common hot flash triggers.
Consider Cooling Options: Traditional cooling beverages like buttermilk (lassi) can help regulate body temperature.
Listen to Your Body: Track how different drinks affect your symptoms to build a personalized and effective management plan.

Hot flashes are a common and often uncomfortable symptom of the menopausal transition, caused by a shift in the body’s hormonal balance. When the body's thermoregulation system is disrupted, it can lead to a sudden and intense feeling of heat. Fortunately, smart beverage choices can provide significant relief, from instant cooling to long-term symptom management.

The Role of Hydration and Temperature

Staying hydrated is one of the most critical and simplest strategies for managing hot flashes. When the body perspires, it loses water and electrolytes, and replenishing these fluids is key to maintaining proper thermoregulation. Simply drinking a glass of cold water can provide immediate relief by lowering your core body temperature.

Cooling and Hydrating Beverages

Cold Water: A glass of chilled water is the quickest way to cool down when a hot flash strikes. Keep a water bottle nearby at all times. Adding ice makes it even more effective.
Infused Water: For added flavor and nutrients, infuse your water with cooling ingredients. Try adding cucumber slices, mint leaves, or a squeeze of lemon or lime.
Coconut Water: This natural beverage is excellent for replenishing electrolytes lost through sweating, which can help maintain proper hydration levels during and after a hot flash.
Buttermilk (Lassi): Traditional cooling drinks like buttermilk contain healthy bacteria that aid digestion and help maintain a balanced body temperature.
Iced Herbal Tea: Brewing herbal tea and serving it over ice is a refreshing way to stay cool without consuming caffeine, a common hot flash trigger. Mint tea is especially effective for its cooling sensation.

Herbal Teas with Phytoestrogens

Many herbal teas contain phytoestrogens, plant-based compounds that can mimic the effects of estrogen in the body, potentially helping to regulate hormone fluctuations during menopause.

Soy Milk: Soy milk is rich in isoflavones, a type of phytoestrogen that has shown promise in reducing the frequency and severity of hot flashes. You can enjoy it cold or blend it into a smoothie with fruit and flaxseed.
Red Clover Tea: Red clover is another source of isoflavones that has been traditionally used to help balance hormones and alleviate hot flashes.
Sage Tea: This herb has long been praised for its antiperspirant properties, which can help manage excessive sweating associated with hot flashes.
Licorice Root Tea: Some studies suggest that licorice root can help reduce the occurrence and duration of hot flashes. However, always consult a doctor, as it can interact with certain medications.

Drinks to Avoid That May Trigger Hot Flashes

Just as certain drinks can help, others can exacerbate symptoms by affecting your metabolism and body temperature. Avoiding or limiting these can be a crucial step in managing hot flashes.

Caffeine: Found in coffee and some teas, caffeine can increase your heart rate and metabolism, potentially triggering a hot flash. Opt for decaf versions or herbal alternatives.
Alcohol: Alcohol, particularly red wine, is a well-known trigger that can cause flushing and disrupt sleep, making symptoms worse.
Sugary Drinks: Beverages high in sugar can cause blood sugar spikes and crashes, which may affect hormone levels and trigger hot flashes.
Hot Beverages: For some individuals, the heat from a hot drink alone can be enough to trigger a flash. Consider letting your tea cool or chilling it first.

Comparison Table: Beneficial vs. Detrimental Drinks


Drink Type	Effect on Hot Flashes	Why it Helps/Harms
Cold Water	Helps immediately	Lowers core body temperature.
Soy Milk	Provides long-term relief	Contains phytoestrogens that mimic estrogen.
Sage Tea	Soothes and cools	Has antiperspirant and cooling properties.
Caffeinated Coffee	Worsens symptoms	Increases heart rate and metabolism.
Alcoholic Beverages	Triggers symptoms	Disrupts thermoregulation and sleep patterns.
Sugary Soda	Exacerbates flashes	Causes blood sugar spikes and hormonal fluctuations.

A Balanced Approach for Menopause

By incorporating these beneficial drinks into your daily routine and avoiding known triggers, you can take a proactive approach to managing your hot flashes. Start by making simple swaps, like replacing your morning coffee with an iced herbal tea or enjoying a cold soy milk smoothie in the afternoon. Pay close attention to how your body responds to different beverages to create a personalized strategy that works best for you.

Remember that managing hot flashes is a holistic effort that also involves other lifestyle factors, such as diet, exercise, and stress management. While these drinks can be a powerful tool, they are best used in conjunction with a healthy lifestyle. For more information and resources on managing menopausal symptoms, consulting with a healthcare provider is recommended. The National Institute on Aging also provides further guidance on managing hot flashes.

Frequently Asked Questions

Yes, drinking a glass of very cold water is a simple and effective way to lower your core body temperature and help mitigate an oncoming hot flash.

For many, the heat from a hot beverage and the caffeine in coffee and some teas can trigger or worsen hot flashes. Iced, decaffeinated herbal teas are a better alternative.

Soy milk contains isoflavones, a type of phytoestrogen that can mimic the effects of estrogen in the body, potentially helping to reduce the frequency and severity of hot flashes.

Herbal teas with potential benefits include sage, red clover, and licorice root. Sage has cooling properties, while red clover and licorice contain phytoestrogens that may help with hormonal balance.

It is generally recommended to limit or avoid alcoholic beverages, caffeinated drinks (especially hot), and high-sugar sodas, as these are common hot flash triggers.

Yes, proper hydration is crucial. Dehydration can exacerbate symptoms like headaches and fatigue, while drinking plenty of water helps regulate body temperature and can ease hot flashes.

Smoothies made with soy milk, frozen fruit, and flaxseed can provide beneficial nutrients. Some traditional juices, like kokum, are also known for their natural cooling properties.

While many women find relief with herbal teas, supplements are not strictly regulated like pharmaceuticals. It is always best to consult with a healthcare professional before starting any herbal regimen, especially if you take other medications.