Why Hydration Is So Important in Menopause

There’s no such thing as a menopause panacea, but if we had to name one thing we recommend for literally everyone – it’s a glass of water. Not a supplement, no “one weird wellness trick,” just good ol’ plain water. We all know staying hydrated is important, but many people don’t realize just how essential it is during the menopausal years, and how hydration can even inform the severity of symptoms.

How does menopause impact hydration?

We’ve all heard it; aim for 6 to 8 cups of water per day. But why is adequate hydration so important? For starters, it plays a huge role in supporting many bodily functions, such as regulating body temperature, cushioning joints, preventing infections, and maintaining organ function to name a few.

Now, for most of our young adult lives, hydration is simple. We get thirsty and our brains tell us it’s time to drink water. As we age, however, our sense of thirst actually declines, which in turn impacts the amount of water we consume. For those in perimenopause or postmenopause, hormone level fluctuations can also play a part, as decreasing estrogen and progesterone impact our bodies’ fluid balance and levels of electrolytes. These include minerals like magnesium, potassium, and calcium that support important bodily functions, such as helping deliver water to our cells.

To further complicate matters, hydration may also be a determining factor for how we experience menopause symptoms…

Hydration and menopause symptoms

Hot flashes

Hot flashes and night sweats are short episodes of perceived heat and/or sweating that cause a sudden feeling of warmth spreading through the upper body and face, a flushed appearance, red or blotchy skin, rapid heartbeat, perspiration, and, ironically, also chills.

The cause? Evidence points to hormonal changes. When estrogen/oestrogen levels drop, the hypothalamus (which acts as our body’s thermostat) becomes more sensitive to slight changes in body temperature. Thinking it’s overheated, the hypothalamus starts working to cool the body by shunting blood away from the core to your skin, which kick-starts a chain of events that causes flushing, sweating, and an internal sensation of heat despite the fact that our body temperature isn’t actually rising.

Adequate hydration, given its role in regulating body temperature, is of utmost importance here, especially since we lose water via sweat during hot flashes/hot flushes.

Pelvic and vaginal health

Many women experience vaginal dryness in perimenopause and following menopause (thanks again estrogen!) which can make us more susceptible to infections like UTIs and BV. Drinking plenty of water helps to flush out bacteria, and also decreases the concentration of urine, which can irritate the bladder when overly concentrated.

Cognition and brain function

The brain is composed of 80% water, and it’s *super* important for energy production. Even moderate dehydration can cause symptoms such as brain fog, fatigue, dizziness, confusion, and brain shrinkage (you read that right…your brain can actually shrink!).

Tips for staying well-hydrated

1. Consume caffeine in moderation: Don’t worry, we’re not going to tell you to ditch caffeine completely. While excessive caffeine intake can cause dehydration, studies show that moderate intake can actually be hydrating.
2. Do limit alcohol: Unfortunately, the same can not be said for alcohol, which is a strong diuretic, meaning it increases the production of urine. It can also exacerbate symptoms of menopause like hot flashes and headaches. When you do drink, make sure to alternate between alcoholic beverages and water, and keep it to a maximum of 7 drinks per week.
3. Buy a water bottle with measurements: We’ve all had those days where it hits 3:00 pm and we think to ourselves “whoa, I haven’t had a sip of water today.” Using a water bottle with ounce measurements makes it easier to measure your fluid intake.
4. Embrace fruits and vegetables: Hydration doesn’t only come in liquid form; cucumbers, watermelon, zucchini, strawberries, and spinach all have super high water content. Plus, fruits and vegetables deliver on the fiber, which helps to keep things moving and prevent constipation.
5. Make it fancy: If you have trouble drinking plain water, try adding lemon and cucumber or swapping for coconut water, which also provides an electrolyte boost. You can also try adding flavored electrolyte packets to your water, like this one from Nuun. Just look out for added chemicals and sneaky sugar content.

Key Takeaways

Maintaining adequate hydration levels is critical for overall health and wellbeing, but also for symptom moderation for menopausal women. Maximizing water intake, whether by drinking enough water OR prioritizing foods with high water content are simple ways we can manage the dehydrating effects of peri- and postmenopause.

READ MORE:

• Elektra Guide to Nutrition During the Menopause Transition
• Mediterranean Diet During Menopause: Benefits, Tips, Recipes & More
• 14 Teas That Are Good For Menopause