As we enter perimenopause and menopause, our bodies undergo several changes that can affect our overall health and well-being. An important thing to be aware of during this time is proper hydration. Hydration is essential for maintaining good health because the hormonal changes that occur during this time can affect a woman's ability to retain water, leading to dehydration and other health problems. In this article, we will explore the importance of hydration during perimenopause and menopause, and provide tips for staying properly hydrated during this time.

A lot of people believe they know when they are dehydrated, but the truth is, dehydration can be a sneaky thing. If you're feeling thirsty, you're probably already dehydrated. Here’s what you need to know about dehydration and how it affects your health.

What is dehydration?

Dehydration is when your body loses more fluids than you have replaced. You may have lost these fluids from excessive sweating (hello hot flashes and night sweats!) or due to exercising, hot weather, or environments such as a sauna or dry air in winter, fever, diarrhea, or vomiting. When you lose fluids you're losing more than just water; critical electrolytes such as calcium, sodium, magnesium, and potassium also are lost.

What are the symptoms of dehydration?

Symptoms of mild dehydration can include thirst, moodiness, dry mouth, or highly concentrated, dark urine. Some of these symptoms overlap with those we've identified as perimenopause and menopause signs and symptoms. Dehydration that is more advanced can cause headaches, heat exhaustion, heatstroke, heat (muscle) cramps, confusion, an inability to think quickly or clearly, tiredness, and seizures.

You need to be only 2 percent dehydrated before dehydration compromises your cognitive abilities. So some of your menopausal brain fog may be relieved by staying hydrated.

In perimenopause and menopause, dehydration can exacerbate symptoms like:

• Brain fog, memory, and focus issues
• Headaches
• Joint pain and stiffness
• Dry skin and itchiness
• Constipation
• Low energy
• Body temperature and in turn hot flashes and night sweats
• Urinary tract and bladder infections

Is hydration important?

That’s a big yes! Your body and brain depend on getting enough healthy fluids (notice we say “healthy”…sugary soft drinks are not healthy) to function at their best. Water is critical to help regulate body temperature, prevent infections, maintain organ function, bring nutrients to your cells, support brain function, and lubricate your joints. The liver and kidneys also need water to help eliminate toxins from the body.

What are the best ways to stay hydrated?

The obvious answer is to drink water. A general recommendation is for women to consume about 8-11 cups daily. This can be a combination of water, coffee, broth, and tea. Coffee and tea (if it contains caffeine) have a diuretic effect, so you should be aware of how much you drink and urinate. If your urine is medium to dark yellow, then you're not getting enough water. Ideally, you want your urine to be a light straw color.

Other ways to stay hydrated include the following:

• Fruits and vegetables: Most produce is high in water content, especially lettuce and other leafy greens, celery, cucumbers, melons, strawberries, tomatoes, and citrus.
• Coconut water: avoid products with added sugar or other fruit juices.
• Mineral water: avoid those with added sugar and artificial flavors.
• Electrolyte drinks: avoid those with added sugar.
• Herbal tea: avoid caffeinated tea and enjoy tea either hot or cold.
• Maple salt water: another hydrating beverage is water with a pinch of sea salt and a little maple syrup.

Bottom line

If you want to stay well hydrated, drink lots of pure water, water infused with fruits or vegetables, herbal tea, or any of the other alternatives. Dehydration is about so much more than just feeling thirsty. Insufficient fluid intake can result in uncomfortable and even life-threatening conditions and even exacerbate perimenopause and menopause symptoms.

Eight to eleven glasses of eight-ounce servings of water daily is the general recommendation, along with foods high in water content, such as most fruits and vegetables. However, you may need more fluids if you're having a lot of hot flashes or night sweats, you're ill, you exercise a lot, taking certain medications such as diuretics, or spend a lot of time in hot or dry environments.