There’s nothing like a sunny day at the beach—the sound of waves, the salty breeze, the feeling of warm sand beneath your feet. But if you’re managing PCOS (Polycystic Ovary Syndrome), you might feel hesitant about the heat, the swimsuits, or how your body reacts to the sun. You’re not alone—and you deserve to enjoy every second of summer just like anyone else.
Here’s your guide to embracing beach days with confidence, while supporting your body and hormones every step of the way.
- Dress for Comfort, Not Just Aesthetics
• Rash guards or swim shirts: Great for sun protection. They have lots of options on Amazon!
• Flowy cover-ups: Breathable, lightweight, and stylish—perfect for transitioning from sun to shade.
Wear what makes you feel good. Confidence is the best beach accessory.
- Protect Your Skin (Especially If You’re on Medication)
Some medications for PCOS (like Metformin or certain birth control pills) can make your skin more sensitive to the sun, which increases the risk of burning or darkening pigmentation.
Tip:
• Use a broad-spectrum SPF 30+ on all exposed skin, and reapply every 2 hours.
• Don’t forget sunglasses and a wide-brim hat—fashionable and protective.
- Stay Hydrated & Nourish Yourself
Hot days and sun exposure can quickly lead to dehydration—which may worsen PCOS symptoms like fatigue and inflammation.
Try this:
• Bring a large insulated water bottle and sip all day.
• Pack PCOS-friendly snacks like:
• Fresh berries
• Sliced cucumber with hummus
• Hard-boiled eggs
• Nuts and seeds
• Protein-rich wraps or bowls in a cooler
Avoid sugary drinks that spike insulin, and opt for flavored sparkling water or iced herbal tea instead!
- Mind the Heat and Your Hormones
Heat can impact your cortisol levels (your stress hormone), which can already be elevated if you have PCOS. Too much time in direct sunlight can leave you drained.
Balance the beach day:
• Bring an umbrella or beach tent for cooling breaks.
• Dip into the ocean or splash your wrists and feet in cold water to regulate body temperature.
• Schedule beach time in the morning or late afternoon, avoiding peak sun hours (12–3 PM).
- Get movement in
Physical activity helps regulate insulin, reduce stress, and support hormone balance. The beach is the perfect place to move without it feeling like a workout.
Some fun ideas:
• Walk barefoot along the shoreline (bonus: grounding + exfoliation!)
• Toss a frisbee or play beach paddleball
• Swim or float in the water (gentle on joints and great for your lymphatic system)
Having PCOS doesn’t mean you have to stay in the shade—literally or metaphorically. Every body is a beach body. Whether you’re relaxing under an umbrella, laughing with friends, or simply taking a moment to yourself, you’re allowed to feel good in your skin.
Celebrate what your body can do, not just how it looks.
So grab your sunscreen, your snacks, your favorite playlist—and go have the summer fun you deserve.
