How to stop PMS from ruining your summer

Summer is supposed to be all about fun in the sun, but if you’re dealing with PMS, it can be a buzzkill. You imagine spending the summer wearing cute outfits, enjoying the warm weather, and relaxing on the beach, not lying in bed, trying to ease the pain.

With the heat, your PMS symptoms seem to get worse. You struggle with bloating and fatigue, you're moody, and your skin is breaking out. But don’t give up; your summer is not doomed.

Read why your PMS symptoms are more intense during the warmer months and what to do about it!

How to stop PMS from ruining your summer

Why are PMS symptoms worse in the summer?

You probably think it’s due to the heat, but there are many reasons why your PMS symptoms seem to get worse during summer. 

  • High temperatures and humidity can make you retain more water, which causes bloating and discomfort.
  • Hot and humid environments are also just perfect for yeast infections. Vaginal infections can make PMS symptoms even more unbearable than they already are. Change out of your wet bikinis ASAP and protect your vaginal health with For Her vaginal probiotics.

  • Disrupted routine affects your sleep, mood, and hormones. Staying up later and sleeping less, or vacationing for longer periods of time can turn your daily flow upside down. Less sleep, different diet, and changes in activity shock your hormones and make shark week the most dreaded time of the month.
  • When the weather's warmer, we tend to become social butterflies, filling up our calendars with events, compared to colder months. When suffering from PMS symptoms, the last thing on your mind is to run a million errands and socialise with others. This psychological burden can make your PMS much worse.
  • Summertime is also the time of cocktails, Aperol spritzes, Long Island Ice Teas and other fun alcoholic drinks. Unfortunately, drinking (too much) alcohol during your luteal phase can make your pre-period pains worse.

5 tips for beating PMS symptoms in the summer

1. Drink lots of water

It’s really important to drink more water in the summer heat. Not only can it improve your skin health and even help you lose weight, but hydration can significantly decrease pre-period symptoms.

Not drinking enough water can result in more bloating, severe headaches, cramps, and fatigue. Beware of salty foods, such as crisps or crackers – they can dehydrate you even more.

So, keep a water bottle with you at all times and bottoms up!

2. Eat lots of seafood

Can you imagine a vacation without grilled fish, seafood pasta, or spaghetti alle vongole? Eat all you want of these delicious dishes!

Seafood is extra rich in omega 3 fatty acids that play a big role in hormonal balance. Omega 3 fatty acids have strong anti-inflammatory properties and are your biggest ally as they reduce the severity of PMS pains and sorrows.

Don't worry if you don’t find seafood appetising; you can always save the day by supplementing with omega 3 – just make sure they contain both EPA and DHA in adequate amounts.

To save you from browsing for hours online, we had all the ladies’ problems in mind when we created OMG-3 capsules.

Each capsule is packed with 1000 mg of omega 3 fatty acid and 3-times the bare minimum of EPA and DHA inside (500 mg of EPA and 250 mg of DHA, to be exact). The soft capsules are filled with pure omega-3 fish oil from anchovies, but without any fishy aftertaste.

3. Make your daily walk a priority

When you begin your luteal phase (that’s when PMS typically occurs), it’s not recommended to do any heavy activity, such as weight lifting or HIIT workouts. It's no coincidence that you get tired easily in this phase – your body is trying to tell you to slow down.

Stick to low-intensity workouts, such as yoga and walking. By walking for 30 minutes a day, you can calm your nervous system and relax your mind – your body (and uterus) are going to be grateful for that! A brisk daily walk can make cramps more bearable and even reduce bloating.

4. Get enough sleep

You probably already know that you should sleep for at least 8 hours per night, but 60% of women still sleep less than the recommended amount.

If you’re wondering how PMS and sleep are connected, you should know that sleep quality can affect your cycle length and the severity of pre-period symptoms.

Not having a good sleeping routine (short nights, going to bed at irregular hours) can make your period heavier and disrupt your cycle. Also, many women face lower moods during the luteal phase when they don’t prioritise their sleep.

Nothing is as important as your well-deserved rest – not another episode of your favourite show, not another chapter of the book, and not scrolling through social media. Set your bedtime reminder today and see how much your life (and PMS) can improve by simply sleeping enough!

5. Let PMS Balance save your summer

Don't let that time of the month become your whole summer. Reclaim control over your luteal phase and fight PMS symptoms with PMS Balance.

It’s powerful formula with saffron extract (Safr’Inside™), magnesium, lemon balm, lady’s mantle, and a mix of vitamins and minerals, makes this supplement perfect for promoting comfort before and during your period.

How PMS Balance can help you have comfortable and PMS-free summer:

  • Supports hormonal balance, relaxation, and a positive mood
  • Helps you manage weight
  • Maintains clear skin by boosting microcirculation
  • Reduces fatigue and helps you achieve restful sleep

This year, it’s time for PMS to stop ruining your summer and for you to finally enjoy it care-free and wholesomely!


Mohammadi MM, Dehghan Nayeri N, Mashhadi M, Varaei S. Effect of omega-3 fatty acids on premenstrual syndrome: A systematic review and meta-analysis. J Obstet Gynaecol Res. 2022 Jun;48(6):1293-1305. doi: 10.1111/jog.15217. Epub 2022 Mar 9. PMID: 35266254.

Harvard Health. (2016, July 19). Women and sleep: 5 simple steps to a better night’s rest. https://www.health.harvard.edu/womens-health/women-and-sleep-one-simple-step-to-a-longer-healthier-life