Embracing Hydration as Your Superpower

Embracing Hydration as Your Superpower

Menopause isn't just a phase; it's a transformative journey for women. As we embrace this shift, there's one superhero sidekick often underestimated but hugely powerful - hydration. I know - sounds boring but it’s a fact. Let's unpack the essential role hydration plays during midlife and menopause and empower your wellness journey.

Hydration for Women in Menopause

The Hydration Connection

Menopause causes changes to our bodies, driven by hormonal fluctuations, primarily the decline in estrogen levels.This hormonal shift influences our body's water balance. In youth, we are 60-70% water and in menopause, we might be only 55% water, which is a significant decrease. Estrogen is the champion of fluid regulation and as it declines, our body becomes less efficient at retaining and using water which can lead to dehydration. 

If you’ve been experiencing hot flashes, night sweats, increased urination, dry skin, eyes, hair and nails, then you have estrogen (or the lack of) to thank for those symptoms. These symptoms show up as a loss in fluid making hydration an essential remedy.

Hydration: The Ultimate Symptom Warrior

In a dehydrated state, you’ll start to notice the impact on your symptoms. By elevating your hydration game, you can support and improve some of those pesky menopause symptoms.

  1. Dehydration fuels the fire of hot flashes and night sweats. Hydration acts as a cooling agent, potentially easing their frequency and intensity.
  2. Dehydration has a sneaky influence on mood swings and fatigue whereas optimal hydration fuels your energy and uplifts your mood.
  3. Concerned about bone health? Hydration stands alongside a balanced diet and exercise, fortifying your bone density against the threats of osteoporosis.

What does science have to say?

According to Dr Lisa Mosconi, one of the world’s leading neuroscientists on the women’s brain,“80% of the brain’s content is actually water. And every single chemical reaction that happens in the brain needs water to occur, including energy production. So, if you don’t have water or you don’t have enough, your brain will just not be able to make energy.”

Science waves its flag, advocating the union of hydration and menopause wellness:

  1. Mind Matters: Even mild dehydration clouds our cognition. Considering the cognitive challenges of menopause, optimal hydration becomes a game-changer.
  2. Strong Bones, Strong You: Embrace hydration's role in preserving bone density, a pivotal concern during menopause.
  3. Vaginal Health: Hydration nurtures mucous membranes, essential for vaginal health affected by hormonal shifts.
  4. Your Heart's Ally: With cardiovascular diseases being the #1 killer of women post menopause, getting on the bandwagon early with consistent hydration habits could be a life saver - literally!

Hydration for Women in Menopause

Your Hydration Blueprint to support Menopause Health

Ready to maximise hydration as your secret menopause weapon? Here's your action plan:

  1. Sip Smartly: Aim for 8-12 cups of water daily. Adjust this based on your body's needs, activity levels, and the climate.
  2. Color Code Your Urine: Pale yellow equals hydration winning; dark urine calls for back up against dehydration.
  3. Feast on Hydration: Load up on water-rich fruits and veggies like watermelon, cucumber, oranges, and tomatoes.
  4. Drink this in moderation: Caffeine and alcohol? They're dehydrating culprits. Keep them in check, especially during menopausal ups and downs.

Understanding the scientific dynamics between hydration and menopause grants you the power to proactively nourish your body and minimise those menopause symptoms.

Remember, staying hydrated isn't a chore; it's your ticket to menopause wellness.

Want to read more health and lifestyle tips like this? Check out my other guest posts on the Nature's Help blog here.

Written by Tracy Minnoch-Nuku

Tracy Minnoch-Nuku (B.Ph.Ed - Otago, NZ and MBA, Vic, Melb.) is an educated and experienced advocate for women's health and fitness. With over 30 years in the fitness industry, Tracy began her career as a Group Fitness Teacher and Personal Trainer where she transformed bodies and lives through fitness and nutrition. Tracy spent 20 years developing teams and fitness training programs in Asia - live, online and through fitness apps. Tracy’s own experience with menopause was messy. Without any prior warning, her symptoms began to accelerate and negatively impacted on her physical and mental health, work life and relationships. Tracy documents all of her symptoms and experiences in her book “My Menopause Memoir” as well as through her highly acclaimed podcast “Sexy Ageing”.

Learn more about Tracy HERE

Leave a comment

Please note, comments need to be approved before they are published.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.