Why does drinking water help menopause symptoms?
Why is it so important to stay hydrated during menopause?
Hydration in menopause is key to improving a whole raft of symptoms. Our body is at least 75% water, so it makes sense to keep it topped up.
Visualise a lovely ripe plump, plum, then think of a wrinkly, rough prune. That’s dehydration for you!
Fluid balance can be affected as hormone levels change during menopause.
A US study - Hormonal Changes During Menopause and the Impact on Fluid Regulation, looked at how oestrogens and progestogens can influence the neural and hormonal systems, which control thirst, fluid intake, sodium appetite and renal fluid, and sodium regulation.
Progesterone acts as a diuretic and oestrogen acts as a fluid retaining hormone, hence women often feeling bloated and linked with a decline in sodium levels.
Lack of hydration may trigger many menopause symptoms:
Memory loss – dehydration may affect our brain function, causing forgetfulness, fuzziness and brain fog.
Headaches – dehydration is a common trigger for headaches, which may become worse during perimenopause.
Joints – Dehydration due to menopause symptoms can cause joint pain and inflammation. Dehydration due to hot flushes or not drinking enough water may exacerbate the effects of low oestrogen in the body, which could lead to further joint pain. Dehydration can also make it harder for the kidney to excrete excess uric acid, often rendering joints sore and inflamed.
Skin – yes, oestrogen promotes water retention and plumpness of your skin, when oestrogen declines you lose some of the molecules that keep it moisturised. Our skin craves water and lack of liquid may trigger irritable, itchy skin and formication.
Constipation or bloating – dehydration causes our digestive system to slow down and reduces mobility in the gut, resulting in digestive issues.
Mood – dehydration may impact our emotional health, mood swings, anxiety and stress levels, as well as cause heart palpitations.
Fatigue – dehydration has an impact on our energy levels, so drinking water can help to deal with your perimenopausal fatigue.
Hot flushes – our nervous system may be affected by dehydration, triggering hot flushes and night sweats.
Bladder problems and infections – our bladder may become irritated through lack of hydration. It might sound contradictory, but drinking water can help incontinence.
Dry vagina – Although drinking enough water isn’t necessarily linked to the main cause of vaginal dryness, being dehydrated can disrupt the delicate balance of bacteria in the vaginal microbiome, so ensure you water your garden!
Breast tenderness - Mild dehydration causes fluid retention, which may worsen breast pain.
Hair and Nail changes - Without adequate moisture, nails can become brittle and break and peel easily. Drinking enough water helps them to retain moisture and stay strong. Oestrogen contributes to your hair growth and fullness, so as it declines, we’re sorry to say that your hair may become thinner!
Does tea and coffee count?
Not everyone enjoys plain water but don’t be fooled into thinking that drinking lots of tea, coffee and fizzy drinks count towards hydration. The caffeine in them flushes water out of our bodies contributing to dehydration.
Aim to drink 1.5 – 2 litres of water a day, this doesn’t need to be in one session, you can break it down across the day. Having a little and often is much better.
Keep a jug of water by your bed to drink when you wake up in the morning, as room temperature water is better for your metabolism. This water is especially helpful if you experience night sweats and will help to rehydrate your body.
Make a teapot of herbal tea, drinking it warm, or tepid, over a period of time will help with hydration. Maybe avoid green tea as it contains caffeine that may exacerbate menopause symptoms.
So when it comes to menopause, keep thinking good, good, good hydration!
