The power of hydration in post menopausal health

‘Thousands have lived without love, not one without water’ W.H. Auden 

As a Health and Wellbeing Coach I have worked with many women navigating the post-menopausal phase of their life. I’ve found that one of the most overlooked yet crucial aspects of maintaining health and vitality during this stage is hydration.  While ensuring a good fluid intake is essential at any age, post-menopausal women face unique physiological changes that make this even more critical. I believe staying well-hydrated is a non-negotiable part of your health routine. It is one of the simplest, yet most powerful actions you can take to improve your health. Take a moment to find out more! 

Why Hydration Matters More After Menopause 

After menopause, hormonal shifts particularly the decline in oestrogen affect nearly every system in the body, including fluid balance. Additionally, as we age, our water reserves naturally decline due to reduced muscle mass, and our kidneys become less efficient at conserving water, requiring more fluids to support detoxification. On top of that, the hormonal signals that trigger thirst become blunted, making it easier to become dehydrated without even realizing it (Li, Xiao & Zhang, 2023). This means we need to be more proactive about hydration 

Six ways dehydration can impact on key areas of your health

1. Skin and Joint Health: Reduced oestrogen levels contribute to dry skin and decreased collagen production, leading to increased fine lines, wrinkles, and sagging (Thornton, 2013). Dehydration exacerbates these effects, making the skin appear dull and lacklustre. Additionally, our joints rely on adequate hydration for lubrication, reducing stiffness and discomfort often experienced post-menopause (Manz et al., 2005). 
2. Metabolism and Weight Management: With age, metabolism naturally slows, making weight management more challenging. Proper hydration supports digestion, nutrient absorption, and detoxification processes. Drinking enough water can also aid in appetite regulation, as thirst is often mistaken for hunger, leading to unnecessary snacking (Stookey et al., 2008). Additionally, drinking more water may contribute to sustainable weight loss by increasing the number of calories you burn and by reducing your appetite before meals (Bjarnadottir, 2020).  
3. Cognitive Function and Mood: Studies indicate that even mild dehydration can impair cognitive performance, memory, and mood stability (Masento et al., 2014). Since menopause can already bring mood swings and brain fog, staying hydrated is essential for maintaining mental clarity and emotional balance. 
4. Heart and Kidney Health: Dehydration thickens the blood, potentially increasing blood pressure and the risk of cardiovascular issues (Popkin et al., 2010). Proper hydration supports kidney function by aiding in waste removal and reducing the likelihood of urinary tract infections (UTIs), which become more common post-menopause (Manz et al., 2005). 
5. Digestive Health: Oestrogen decline can lead to a sluggish digestive system, often resulting in bloating and constipation. Drinking enough water helps keep digestion smooth and prevents discomfort (Maughan, 2012). 
6. Bone Health: Proper hydration plays a critical role in maintaining bone density. Water is necessary for transporting essential minerals like calcium and magnesium, which are vital for bone strength. Dehydration can impair the function of osteoblasts (bone-forming cells), potentially increasing the risk of osteoporosis and fractures (Jequier & Constant, 2010). 

 So How Much Water Do You Need?  

Health organizations provide varying hydration guidelines. The NHS recommends drinking six to eight glasses of water daily to stay hydrated. Meanwhile, European and US guidelines recommend around 1.5 to 2 litres for women. Interestingly, surveys tend to show about half of people worldwide are drinking less water than what’s recommended, which may be detrimental to their health. According to a recent 30-year study tracking over 11,000 adults, those who stayed well hydrated showed fewer signs of biological ageing, developed fewer chronic health conditions (such as heart and lung disease) and lived longer (Dmitrieva et al., 2023). 

There is no definitive evidence supporting an optimal amount of water to drink, as hydration needs are highly individual and vary based on factors such as age, size, activity levels, climate and overall health. Also, around 20% of our daily fluid intake comes from food while the remaining 80% comes from beverages, including water. 

Signs You’re Not Drinking Enough   

The key is to listen to your body. The common signs of dehydration to watch out for include: 

• Dry mouth, lips and eyes 

• Dizziness or light-headedness 

• Brain fog and difficulty concentrating 

• Headaches 

• Fatigue 

A simple way to check your hydration status is by observing the colour of your urine. Dark yellow or amber urine is a sign that you need to drink more fluids, while pale yellow urine usually indicates proper hydration. For a visual guide, refer to the NHS Urine Colour Chart to assess your hydration levels. 

My Top Tips to Stay Hydrated  

1. Start Your Day with Water: Begin each morning with a large glass of water placed at the side of your bed to kickstart your hydration and metabolism and continue to sip water throughout the day. 
2. Infuse Your Water: If plain water feels unappealing try adding lemon slices, cucumber strips, fresh mint, or berries for a refreshing twist. Herbal teas are also a good option. I particularly enjoy drinking matcha green, vanilla chai, nettle and peppermint teas!
3. Eat Water-Rich Fruit and Vegetables: watermelon, tomatoes, cucumber, oranges and leafy greens are particularly hydrating as are soups or broths. 
4. Carry a Water Bottle:  Having a reusable water bottle with you is a good reminder to sip water throughout the day. 
5. Monitor Your Intake: Use a free app such as Cronometer or set reminders on your phone to track your daily water consumption. 
6. Hydrate Before Meals: Drinking a glass of water 30 minutes before meals can aid digestion and prevent overeating. 
7. Be Mindful of Excessive Caffeine: Whilst contributing to your daily fluid intake, coffee has a mild diuretic effect (producing more urine) so balance this with drinking more water. 

Final Thoughts 

Post-menopause is a time to prioritize self-care, and hydration plays a fundamental role in feeling your best.  By making improving your water intake a daily habit, you’ll be supporting your body’s natural functions, boosting your energy levels, and enhancing overall wellbeing. Almost every client I have spoken to knows they should drink more water every day. So, why not go and grab that glass of water now!  

If you want to find out more about other steps you can take to enhance your post-menopausal health, why not book a free discovery call with me? Together, we’ll discuss your needs and explore how I might support you in navigating this stage of life with confidence. 

References 

• Bracamontes-Castelo, G., Bacardí-Gascón, M., & Jiménez-Cruz, A. (2019). Effect of water consumption on weight loss: a systematic review. Nutrición Hospitalaria, 36(6), 1424-1429. 

• Bjarnadottir, A. (2020). How drinking more water can help you lose weight. 

• Science Daily (2023). Good hydration linked to healthy ageing. 

• Jequier, E., & Constant, F. (2010). Water as an essential nutrient: The physiological basis of hydration. European Journal of Clinical Nutrition, 64(2), 115-123. 

• Li S, Xiao X, Zhang X. Hydration Status in Older Adults: Current Knowledge and Future Challenges. Nutrients. 2023 Jun 2;15(11):2609. 

• Manz, F., Johner, S. A., Wentz, A., Boeing, H., & Remer, T. (2005). Water balance throughout the adult life span. American Journal of Clinical Nutrition, 81(5), 1306-1314. 

• Masento, N. A., Golightly, M., Field, D. T., Butler, L. T., & van Reekum, C. M. (2014). Effects of hydration status on cognitive performance and mood. British Journal of Nutrition, 111(10), 1841-1852. 

• Maughan, R. J. (2012). Hydration, morbidity, and mortality in vulnerable populations. Nutrition Reviews, 70(2), S152-S155. 

• NHS (2025) Water, drinks and hydration.