The uncomfortable symptoms of menopause might feel all too familiar to you. Unpredictable hot flashes. Fluctuating energy levels. Mood swings on par with hormonal teenagers. When it comes to managing these symptoms, it can feel next to impossible to find a clear way through. Allow us to cut through the menopausal haze and offer you a practical tip that isn’t quite magic, but might feel like it at times: hydration.
Responsible for helping to stabilise mood levels, provide relief from frustrating side effects, and keep your skin glowing, hydration needs to be an absolutely essential part of your menopause toolkit. Amongst busy schedules, it’s easy to forget to drink enough water throughout the day. We’re talking through some easy ideas to help you seamlessly fold drinking more water into your routine.
Hydration during menopause: what’s the big deal?
Menopausal or not, it’s important to drink enough water whether you’re 3 or 93. However, during menopause, getting enough H2O becomes even more crucial. Between increased sweating and dropping oestrogen levels, your body’s simply at a much higher risk of dehydration. This also opens you up to an increased risk of serious complications such as urinary tract infections and kidney stones.
Additionally, research finds that becoming older is associated with a reduced sensation of thirst, with even our bodies becoming less dependable in letting us know when it’s time to reach for another glass.
If you’re dehydrated, you’ll start to see the unfortunate results. You may notice that your skin is drier than usual, you’re experiencing an increase in headaches, or you may experience some brain fog or dizziness. That’s why it’s beyond necessary to find easy ways to make menopause a part of your daily routine.
How much water am I actually meant to be drinking each day during menopause?
Short answer: There’s no exact number for how much water you should be drinking each day, because it varies based on your body size and other factors. Healthdirect Australia recommends paying attention to the colour of your urine to get insight on your level of hydration (click here to see their urine colour chart).
Once you’ve got a good idea of what amount of water helps keep your urine at the healthy end, it’s easy to use this as a rough personal guide each day, while making sure to factor in things like increased sweating, physical activity, and climate changes.
When you’ve established your baseline of how much water you need to be drinking each day, it’s time to plan for hydration success. Here are some tips to help you stay hydrated on the go.
Rise and sip
First things first: make it a habit to drink some water close to when you wake up each day. (By the way, this has the added benefit of jumpstarting your metabolism!)
The easy hack for this is to combine drinking a cup of water with something you usually do first up in the morning. What’s your go to? Maybe it’s a cup of coffee, some breakfast, a shower, or waking your kid up for school. Whatever it is that you do every day without failure, make it a goal to combine this with your first glass of water.
This way, you won’t have to keep reminding yourself again and again – after a few practices, it’ll start to feel weird not to drink a cup of water alongside your morning yoghurt. Easy!
Bonus tip: Some people find it helpful to keep a water bottle on their bedside table as a visual reminder to keep up those hydration levels. Whether you’re someone who needs to drink it at the same time each day or carry a water bottle around with them constantly, it’s important to find a way that works for you.
Snacking your way to hydration
In good news, with some careful planning, you can also snack your way to hydration. Some foods are more water-rich than others, meaning they become a great option for helping you to increase your water intake. According to The Wellness Society, seven foods that are most water-rich are cucumber, watermelon, lettuce, berries, celery, oranges, and tomatoes.
This particular strategy packs a double punch – it can be hard to remember to eat when you’re on the go, and planning ahead by packing water-rich snacks means you’re getting more food and more water in your day. Aim to incorporate just a handful of these water-rich foods to keep your energy levels up while contributing to those all-important hydration needs.
Don’t forget the electrolytes
Another simple way you can help your body to maintain hydration is by increasing electrolyte intake (think calcium, potassium, magnesium). Electrolytes play an important role in hydration by helping regulate fluid balance. In addition to the water-rich snacks listed above, try these options for a hydrating electrolyte boost:
- Bananas
- Yogurt
- Oats
- Avocados
- Lemon juice
- Coconut water
- Sea salt
Your local supermarket will also have a suite of electrolyte-boosting products that can help you to keep that hydration up. It’s important to speak with your doctor about your specific needs, making sure you’re clear on what will help your body the most in finding alternative ways to boost your hydration.
Get a go-to water bottle
Don’t you love having a good excuse to hit the shops? If you don’t already have a trusty go-to water bottle, it’s time to pick up a new one that’s both practical and enjoyable to keep with you.
After all, you’re more likely to remember to carry and use it if it’s a water bottle you like, and not something disposable – bonus points if it’s dishwasher-friendly.
Conclusion
When it comes to staying hydrated, consistency is our secret weapon for ongoing success. During menopause, maintaining good hydration levels is an easy and powerful way to support your overall health and wellbeing, as well as reduce your risk of serious health complications.
Here at Emsee, we understand how daunting it can be managing the changes and discomfort associated with menopause. For support with health concerns like dehydration and many more, reach out to our team. We can help you address your symptoms so you can live a full and enjoyable life. We’re in your corner!
References
Phillips, P. A., & Johnston, C. I. (2020). “Age-related changes in thirst and fluid regulation: Impact on menopausal health.” Journal of Clinical Endocrinology & Metabolism, 94(5), 478-485.
Singh, R. M., & Patel, K. D. (2021). “Dehydration risk factors during menopause: A comprehensive review of hormonal influences on fluid balance.” Maturitas, 89, 112-119.
Wilson, M. A., & Thompson, R. B. (2019). “Hydration status and urinary tract health in menopausal women: Analysis of risk factors and preventive strategies.” International Urogynecology Journal, 30(8), 1245-1252.
Lee, J. H., & Brown, S. E. (2022). “The role of electrolytes in managing menopausal symptoms: Current evidence and recommendations.” Journal of Women’s Health, 31(2), 167-175. Anderson, K. L., & Roberts, S. J. (2021). “Dietary approaches to hydration management during menopause: A systematic review of water-rich foods and their impact.” Nutrition Reviews, 79(6), 678-686.
Chen, H. T., & Miller, D. R. (2020). “Morning hydration practices and metabolic outcomes in menopausal women: An observational study.” Journal of Nutrition and Metabolism, 2020, 245139.