Hydration & Hormones: How Water Supports Menopause Wellness
If you’ve been feeling sluggish, foggy, or noticing drier skin than usual, it could be that you are dehydrated. Oestrogen plays a vital role in fluid balance, and as levels fluctuate during perimenopause and menopause, your body’s ability to retain and regulate hydration changes. This can lead to increased thirst, dry skin, fatigue, and even brain fog.
Why Staying Hydrated Matters More in Midlife
Hydration is crucial at every stage of life, but during perimenopause and menopause, it becomes even more important. Here’s why:
Brain Function – Even mild dehydration can impair memory, focus and mood. Research shows that brain cells need adequate water to maintain energy levels and neurotransmitter function.
Temperature Regulation – As your body adjusts to hormonal changes, hot flushes and night sweats can leave you more dehydrated than you realise. Drinking enough water helps regulate your internal thermostat.
Joint & Muscle Health – Declining oestrogen affects cartilage and joint lubrication. Staying hydrated can reduce stiffness and discomfort.
Skin Elasticity & Moisture – Lower oestrogen levels also contribute to drier skin. While hydration alone won’t replace lost collagen, it helps maintain moisture and elasticity.
Vaginal Health - Hydration helps maintain mucosal moisture, reducing dryness and discomfort often associated with declining oestrgen levels.
Digestion & Detoxification – Water supports digestion by preventing constipation and bloating, both of which can become more common in menopause. It also aids the liver in detoxifying excess hormones and toxins.
Are You Drinking Enough? Signs of Dehydration
Brain fog & headaches
Sugar & salt cravings (often mistaken for hunger)
Constipation & bloating
Fatigue & dizziness
Dry skin, lips, and eyes
How Much Water Do You Really Need?
A general guideline is 2-3 liters per day, but this depends on factors like activity level, climate and caffeine intake. If you’re experiencing frequent hot flashes or night sweats, you may need even more.
Hydration Hacks for Menopause Wellness
Eat Water-Rich Foods – cucumber, berries, citrus, and leafy greens help boost hydration.
Electrolytes Matter – balance sodium, potassium and magnesium for better water absorption into your cells.
Limit Caffeine & Alcohol – these can dehydrate you, they do not count as hydration.
Enjoy Herbal Teas & Infused Water – lemon, mint, or hibiscus add flavor and nutrients.
Sip Regularly – small, consistent intake is better than guzzling water all at once.
Hydration is one of the simplest yet most powerful ways to support your brain, skin, joints, and hormones during menopause. Prioritise it, and your body will thank you!
Written by
Louise Calvert
from Live a Luminous Life
