Hydration and Hormones: Why Water Matters During Peri/menopause
Did you know that your hydration needs may change during peri/menopause?
Hormonal fluctuations can affect how your body regulates temperature, stores water, and even signals thirst. That’s why staying hydrated is a powerful (and simple) way to support your body.
Why It Matters
Hormonal Shifts: Lower estrogen levels can reduce your body's water retention, making you more prone to dehydration.
Common Symptoms Get Worse: Headaches, hot flashes, fatigue, and brain fog may worsen if you’re not drinking enough fluids.
Joint and Skin Health: Water helps keep joints lubricated and skin more supple, both of which can feel drier in menopause.
How Much Water Do You Need?
According to the Mayo Clinic, about 2.7 liters per day for women is a general target, including fluids from water, herbal teas, and hydrating foods like cucumbers or watermelon. Listen to your body: thirst, dry lips, and low energy are all signs to sip more.
Are You Hydrated Enough?
Use this urine color chart as a quick daily guide. Aim for clear to light yellow as a sign of good hydration.
Gentle Reminder
Don’t wait until you feel thirsty. By then, you're already a bit dehydrated. Hydration is daily self-care that supports your hormones, energy, and clarity.
Pro Tips to Boost Hydration
Carry a refillable water bottle and sip throughout the day.
Infuse water with lemon, cucumber, or mint to make it more enjoyable.
Avoid relying on sugary drinks or caffeine, which may increase dehydration.
Hydration may seem like a small habit, but it’s one of the most powerful ways to support your changing body during perimenopause and beyond. Every sip is a step toward more energy, clearer thinking, and vibrant well-being.
Keep tuning in. Keep showing up for yourself.
You’re doing something truly kind for your body, one glass at a time.
Sources:
"How to Keep Hydrated During Perimenopause and Menopause" - Dr. Louise Newson, Hormone Health Hub, Balance Menopause
"Water: How much should you drink every day?" - Mayo Clinic, October 12, 2022
