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Menopause and Dehydration: Are You Drinking Enough Water? 4 Ways To Top Up


Let’s take a look at the effects of menopause and dehydration. Indeed, it goes hand and hand with number one on our 7 Wellness Pillars For Your Best Menopause – Hydration & Nutrition.

While you may be thinking ‘yes, I’ve heard it all before’, basic dehydration is often overlooked especially menopause and dehydration!

Did you know? Our natural water volume diminishes with age.

So, hydration is key to your peri/menopause journey. What’s more, it’s simple and inexpensive and one of the basic staples of life.

Another key point is that if you’re well-hydrated it can help with many of your peri-, menopause symptoms. Things such as fatigue, body temperature, brain fog, memory, digestion, constipation, bloating and mood1

Related: The 34 Symptoms Of Perimenopause


Why drinking water during menopause is so important


Water is considered an essential nutrient. Our bodies are 60-70 per cent water – the figures are often conflicting but they’re always high. However, after menopause, experts say you have less body water volume, approximately 55%2.

And water helps many of the body’s key functions including – as mentioned above – digestion, elimination, energy, brain function and your detoxification pathways. In addition, it can help lubricate your joints and tissues. This can be especially helpful because as estrogen leaves the ovarian building they naturally become less ‘juicy’ and can be painful.

Couple that with diminished natural hydration levels and you’ve got a strong case for ensuring you sup your H2O on the regular.

Your body literally depends on water!


Plain, old-fashioned water (preferably spring) or high water content foods such as fresh fruit and veg.

How much water do you need to avoid menopause and dehydration?

The current rule of thumb is 35mls per kilogram of body weight. For example, if you’re 70kg then 2.4 litres per day. However, for some people that’s a bit complicated so if that’s you, try this app.

And remember, if you eat a lot of high water content foods such as fruit and vegetables that counts towards your daily quota.

Photo by Gustavo Fring @pexels

Many experts suggest that the old adage of eight glasses a day doesn’t cut the mustard these days. However, drinking around two litres3 daily seems to be a good calculation. Although it does depend on your level of activity – regular exercisers need more. Furthermore, if you’re experiencing hot flushes and night sweats regularly you probably also need more.

Additionally, the olderyou are the more you tend to need.

And then there are certain health conditions and prescription medications that can have some bearing on the optimum amount for you. Therefore, it’s best to talk to your medical provider regarding your condition and/or medications impact on hydration.

Are you drinking enough water?

It can be hard to know, can’t it? Indeed, by the time you’re thirsty, you’re often  in need of a good dose of H20.

But there are some well-known tell-tale signs that your body’s feeling a tad parched.

Photo by Yan Krukau @pexels
  • Dark yellow urine – pale is the goal. (Bear in mind that if you take vitamin C or certain supplements they can impact the colour.)
  • Fatigue/lack of energy
  • Brain fog/cognition difficulties
  • Headaches
  • Increased hot flushes
  • Constipation
  • Dizziness
  • More recurrent UTIs or incontinence

4 ways to drink more H2o

1. Invest in a gorgeous drink bottle or three

It seems like a no-brainer, doesn’t it? But if you have a great water bottle nearby you’re more likely to drink it. What’s more, if it has measurement guides you can easily keep tabs on your quota.

2. Track your intake

There are some great apps that can help with this such as Plant Nanny on Google Play. It’s super cute because you’ve got to keep a plant alive. But there are lots of others out there. And we made a free Water Tracker sheet for you here. Simply download and print it out as many times as you want. We pop it on the fridge or the desk and tick it off as we go.

3. Mix it up

As we mentioned earlier, high water content foods count so eat plenty of fresh fruit and vegetables. They’re high in water and the bonus is your microbiome thrives on them. A happy gut equals a happier you in peri/menopause. And herbal teas can be a watery treat too – you can use fresh leaves, beautiful blends such as Anxietea or Gut Feelings  or a tea bag. And why not make some delicious infused waters to joosh things up?

Related: 3 Infused Water Thirst Quenchers

4. Set reminders on your phone and computer calendar

Set a reminder on your phone every 30 minutes. But remember, while this is easy peasy sometimes we can disassociate from reminders. So change it up every now and then.


Photo by Lisa Fotios @pexels

The bottom line when it comes to menopause and dehydration is that water is essential. In fact, it can help ease your menopause transition.

It’s not difficult to drink more water, but it can be one of those baby steps that require consistency. Sometimes things that are perceived as tedious habits can make a huge difference.

Your body is amazing and it thrives on plain, simple water. Although you may have found it surprising, drinking enough water can help minimise so many frustrating signs and symptoms. 

Think brain fog, fatigue, UTIs, constipation, urge incontinence. So. Many. Things!

So, we hope these tips and tricks will help you in your hydration journey.



How much water do you drink in a day? We run a week-long hydration challenge in our 40+ Ageless Goddesses private Facebook group so if you’re up for the next one (date to be decided) come and join.

Share your thoughts in a comment below, on our Facebook page or in the 40+ Ageless Goddesses private Facebook group.

We’d love to help you become an H2O pro and avoid menopause and dehydration.


Disclaimer: Our articles are for information purposes only. As such, they are not a diagnostic tool. For this reason, if you are concerned about any signs and symptoms see your medical professional.


  1. Pross N, Demazières A, Girard N, Barnouin R, Metzger D, Klein A, Perrier E, Guelinckx I. Effects of changes in water intake on mood of high and low drinkers. PLoS One. 2014 Apr 11;9(4):e94754. doi: 10.1371/journal.pone.0094754. PMID: 24728141; PMCID: PMC3984246.
  2. Stachenfeld NS. Hormonal changes during menopause and the impact on fluid regulation. Reprod Sci. 2014 May;21(5):555-61. doi: 10.1177/1933719113518992. Epub 2014 Feb 3. PMID: 24492487; PMCID: PMC3984489.
  3. Sawka MN, Cheuvront SN, Carter R 3rd. Human water needs. Nutr Rev. 2005 Jun;63(6 Pt 2):S30-9. doi: 10.1111/j.1753-4887.2005.tb00152.x. PMID: 16028570.
  4. Miller HJ. Dehydration in the Older Adult. J Gerontol Nurs. 2015 Sep 1;41(9):8-13. doi: 10.3928/00989134-20150814-02. PMID: 26375144.

Main image by Fernanda Latronico @pexe

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This is the time when menstruation is well and truly over, the ovaries have stopped producing high levels of sex hormones and for many ladies, perimenopause symptoms subside.

Estrogen has protective qualities and the diminished levels mean organs such as your brain, heart and bones become more vulnerable. It’s also a key lubricant so your lips may become drier, your joints less supple and your vagina might be drier. In addition, your thyroid, digestion, insulin, cortisol and weight may alter.

At this juncture, a woman might experience an increase in the signs of reduced estrogen but she should have a decrease of perimenopause symptoms. That said, some women will experience symptoms like hot flushes for years or even the rest of their lives.


Peri = ‘near’

Most females begin to experience the symptoms of perimenopause in their mid-forties. Your progesterone levels decline from your mid-30s but it’s generally from around 40 that the rest of your sex hormones begin to follow suit. 

Perimenopause is a different experience for every woman and some women may barely notice it. The first indicators are usually changes to the monthly cycle. This means that for some ladies, this can be accompanied by things like sore breasts, mood swings, weight gain around the belly, and fatigue as time goes on.

For those with symptoms it can be a challenging time physically, mentally and emotionally.

Importantly, perimenopause lasts – on average – four to 10 years. The transition is usually a gradual process and many women enter perimenopause without realising.