Menopause Hot Flash Tracker

Track your hot flash frequency, severity, and potential triggers. Use this offline diary to identify patterns and build a helpful summary for discussions with your healthcare provider.

Educational only, not medical advice.

Log a Hot Flash

Date

Approx. Time

Severity (1–10)

Mild Severe

Duration (minutes)

Potential Triggers (select all)

Notes (optional)

Your Log Summary

Total entries: 0

Avg. severity: –

Avg. duration: –

Most common triggers:

None logged yet.

Date	Severity	Duration	Triggers
No entries yet. Log your first hot flash.

Why Track Hot Flashes?

Hot flashes vary widely in frequency, intensity, and triggers. Systematic tracking helps you and your clinician see patterns that casual recall might miss, leading to more personalized management strategies.

How to Use This Tracker

Log each hot flash soon after it happens for accuracy.
Note severity (1=barely noticeable, 10=disruptive) and duration.
Check any potential triggers you suspect.
Review the summary weekly to spot trends.
Use the "Copy Summary for Visit" button before appointments.

Example Patterns

Time-based: More frequent in evenings or after meals.
Trigger-linked: Following caffeine, alcohol, or stressful events.
Severity clusters: Higher severity episodes associated with specific activities or sleep disruption.

Typical Hot Flash Characteristics (General Guidance)
Duration	1–5 minutes (can vary widely)
Frequency	A few per day to several per hour in severe cases
Common Triggers	Spicy foods, caffeine, alcohol, stress, warm environments, tight clothing
When to discuss	If hot flashes disrupt sleep, daily activities, or quality of life

Trigger Explorer

Select common triggers below to see their reported frequency in your log.

Observations:

Select a trigger to see if it correlates with higher severity or duration in your log.

Avg. severity when trigger present: –

Avg. duration when trigger present: – min

Frequently Asked Questions

How accurate does my logging need to be?

Consistency is more important than precision. Estimate severity and duration as best you can—even rough notes over 2–4 weeks can reveal patterns.

What if I can't identify any triggers?

That's common and okay. The log can still show time-of-day patterns or severity trends. Sometimes the absence of clear triggers is itself useful information for your clinician.

When should I seek professional help?

If hot flashes severely disrupt sleep, daily activities, or mood, or if you experience other symptoms like unexpected bleeding, dizziness, or chest pain, schedule a visit.

Why does this tool not give treatment advice?

Management strategies depend on your individual health profile, risks, and preferences—areas only a healthcare professional can address with you.

Formulas & Assumptions

Severity average: sum of ratings ÷ number of entries.
Duration average: sum of durations ÷ number of entries.
Trigger frequency: count of entries where trigger selected.
All calculations done in‑memory; no data leaves your device.

Important Disclaimer

For informational and educational purposes only. Estimates depend on your inputs and simplifying assumptions. This tool is not medical advice and does not diagnose or treat any condition. If you have symptoms, abnormal readings, or urgent concerns, contact a qualified healthcare professional.

Sources & References

Common unit conversions and measurement best practices; Typical wellness metric ranges and public health guidance concepts; General nutrition and hydration guidance concepts; Standardized symptom tracking principles for clinical discussion preparation.

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Menopause Hot Flash Tracker

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