Summer can be frustrating. While it should be the season of ease, sunshine, and poolside chill…it often delivers the exact opposite. Especially when you’re in perimenopause or menopause. And that’s because summer fatigue hits differently in midlife. If you’re wondering “Why am I so tired in the summer?”, you’re not alone — and it’s not just the heat.
The truth is, a combination of hormonal shifts, hidden stressors, and seasonal habits are draining your energy without you realizing it.
But once you know what to look for, you can take back control and feel more vibrant, even on the hottest days.
Let’s pull back the curtain on 5 of the most common (and overlooked) energy drainers—and what you can do to start feeling better fast.
Yes, you’re drinking some water. But if your “hydration” includes nothing but iced coffee, wine, and the occasional gulp from a plastic water bottle — your cells are likely craving more support.
Plus, during perimenopause and menopause, your body’s ability to regulate temperature shifts. If you’ve started having hot flashes more often this summer, you know exactly what I mean.
It’s important to remember that even mild dehydration can make you feel foggy, fatigued, and irritable. And in the summer heat, it only takes a small dip in hydration levels to start zapping your energy.
Simple Shift: Hydrate Smarter, Not Just More
Maybe you’re drinking some water, but it’s probably not enough. Here are some of my favorite ways to make sure I’m getting as much water as I can:
Start your morning with 12–16 ounces of water and a scoop of Mighty Maca Mango before coffee, and sip consistently throughout the day
Carry a glass or stainless steel water bottle everywhere
Add fresh citrus or mint to make water feel like a treat
Limit dehydrating drinks to 1–2 per day max
Add electrolytes (especially magnesium and potassium) if you're sweating or drinking alcohol.
Don’t forget that foods like cucumber, watermelon, and berries also count toward hydration — and they’re easy on the stomach in hot weather.
Longer days, more social events, and a disrupted routine are what summer’s all about. But all of that fun can seriously mess with your sleep quality.
Add in hot flashes, nighttime anxiety, or adrenal dysfunction…and it’s no wonder you’re having a hard time getting to sleep and waking up feeling your best.
Plus, falling levels of progesterone play a huge role in sleep quality. When levels start to drop in perimenopause, it becomes harder to fall asleep, stay asleep, or reach the deep, restorative stages of rest.
Simple Shift: Create A Summer Sleep Sanctuary
Make your bedroom a place you can’t wait to unwind in.
And don’t forget the important tenets of great sleep hygiene:
Keep your bedroom tech-free
Use blackout curtains or a sleep mask
Your skin’s nighttime companion—Balance cream smooths and hydrates while you unwind.
- Try a fan or white noise machine
Don’t forget breathable sheets
Establish a wind-down ritual with calming herbal tea, magnesium (this one’s my favorite), or light stretching
Aim for a consistent bedtime, even on weekends
Keep your room cool, ideally under 70°F
Start your morning off the right way with Mighty Maca (now in delicious, summery mango flavor!) so your nightly routine goes way smoother
Between summer camps, travel plans, barbecues, family visits, and caregiving — you’re on the go constantly. Even the “fun” stuff can become another checkbox when you’re already stretched thin.
And let’s be honest. the reality of menopause is this: you’re more sensitive to stress, slower to recover, and deeply affected by sleep, food, and downtime.
When you ignore those needs in favor of doing more, fatigue becomes inevitable.
Simple Shift: Budget Your Energy
Before you say yes to another BBQ or family outing, ask yourself: Do I have the capacity for this — or am I borrowing energy from tomorrow? Protect your schedule like you would your bank account. Build in margin. Rest on purpose.
Block one “nothing” day per week — no obligations, no errands, just rest
Say no to one thing (especially that one thing you really don’t want to do)
Use your phone’s “do not disturb” feature more than you think you need to
Choose slow moments over “should” moments
Jet lag, restaurant food, disrupted digestion, and irregular routines can all leave you sluggish. Even short road trips can cause internal chaos if you’re not careful with what your body needs.
If you’re spending the summer juggling travel logistics, elder care, childcare, or hosting houseguests, it feels amazing. But even when these experiences are joyful, they’re rarely restful.
This is the invisible load: the mental, emotional, and logistical labor that women often carry by default. During summer, that load usually increases, even as your body begs for rest. And because it’s “supposed to be fun,” you may feel guilty for needing a break from the very things that are wearing you out.
Simple Shift: Engineer Micro-Recovery
You don’t want to miss out on these moments, right? Instead of canceling it all to rest, build in small, restful micro-recovery sessions that recharge you throughout your day.
Sometimes just a few minutes of rest in a dark room can give you enough of a reset to feel more like yourself again. Here are some of my favorite suggestions:
Bring a travel kit: having digestive enzymes, magnesium, a water bottle, and snacks like nuts that are easy to carry and won’t spike your blood sugar on hand can go a long way for you and your travel companions
Anchor yourself with one daily ritual (morning walk, journaling, deep breathing)
Take a break from screens when you arrive — let your nervous system settle
Use phrases like “I need a moment to reset” or “I’ll join you in a bit” to create gentle but firm boundaries
Related: What’s In My Travel Bag
Fluctuating estrogen, progesterone, and cortisol levels can make energy unpredictable. You might feel great one day and totally wrecked the next, especially in the heat of summer.
That’s because your sex hormones help regulate serotonin and cortisol, two hormones that affect energy and stress. When estrogen and progesterone dip, you may feel more anxious, more tired, or both. Heat stress only amplifies these effects, making it harder to stay cool — physically and emotionally.
Simple Shift: Support Your Adrenals
When your body is asking for more support, the simplest thing to do is give your adrenals some love. When your ovaries are slowing down, your adrenals can step in as little tiny backup generators. That’s because they produce DHEA, a hormone your body then turns into sex hormones.
Here are some of my favorite ways to show your adrenals you care:
Here are some of my favorite ways to show your adrenals you care:
Start your day with a scoop of Mighty Maca® Plus, a blend of 30+ superfoods to help you get your greens in, and support your energy levels
Prioritize protein + greens at breakfast to stabilize blood sugar
Add short walks after meals to support metabolism and mood
Give yourself permission to not push through the whole summer
Try gentle exercises like yoga and stretching, especially in the morning
Related: Menopause Fatigue
Final Thoughts: Why Am I So Tired In The Summer?
You don’t need to skip out on the things you love this summer to feel better. You just need to notice what’s quietly draining you — and give your body the replenishment it’s craving.
Whether it’s adding a scoop of Mighty Maca to your smoothie, skipping one obligation, or giving yourself a slow morning...small shifts can have a big impact.
Here’s to feeling grounded, energized, and a little more YOU this season.
