How to Combat Dehydration During Menopause

Woman drinking water from a glass

During menopause, hydration becomes an even higher priority for maintaining everyday health and wellness. Dehydration can not only cause uncomfortable symptoms but exacerbate existing ones as well. However, taking intentional steps towards staying adequately refreshed with water can help you with the many changes happening during this life stage without too much difficulty. Let’s dive into why proper hydrating matters in these unique times of transformation – plus some easy ways you can reap all its benefits.

How does dehydration during Menopause affect you?

woman in robe looking in the mirror touching her face

Dry skin 

During menopause, estrogen levels drop and can cause skin to feel itchy as collagen production slows down. This lack of moisture-retaining oils in combination with a weakened ability of the epidermis to store water also leads to dryness and discomfort.


Hormones can create havoc in the body when going through menopause, and one of its most common effects is headaches. Staying hydrated can help alleviate these as changing hormone levels may lead to dehydration; hot flashes associated with this time also increases perspiration which further depletes water reserves.

Bladder Irritation

As estrogen levels decline and dryness increases during menopause, urinary discomfort is a common side effect. Fortunately, staying well-hydrated can help ease the pain as consuming enough fluids works to dilute urine which keeps bacteria from growing in concentrated amounts, thus lessening irritation of the bladder walls. So if you’re going through ‘the change’ don’t forget: keep your water bottle handy for some extra relief.

How to avoid dehydration during Menopause

water in a jug being poured into a glass

Whether you’re dealing with menopause and dehydration, drinking eight glasses of water a day is still the recommended amount for staying properly hydrated. Plain old H2O -with or without electrolytes- typically does the trick best! However, your daily intake could be increased depending on individual needs and circumstances:

Hot Weather 

Beat the summer heat and keep your cool with a fan or water mist bottle. Exercise in hot weather can lead to excessive sweating, meaning extra hydration is necessary for maintaining optimum bodily functions. For certain ladies experiencing menopause, lack of skin temperature regulation increases the likelihood of getting those pesky hot flashes – so don’t forget to stay stocked up on a cooling mist.

Illness or Other Health Issues

Staying hydrated is key for overall wellbeing, as every cell in the body needs water to perform optimally, including those responsible for keeping your immune system running smoothly. When we’re fighting off illnesses like a fever or GI bug, our bodies lose additional fluid through excessive sweating and symptoms like vomiting and diarrhea – that’s why replenishing water should be at the top of your priority list. A great way to determine if you need more fluids is by looking out for changes in urine color: pale yellow means well-hydrated; dark & concentrated suggests dehydration.


To keep your body going through menopause and beyond, staying active is essential. Exercise has been scientifically proven to elevate mood, encourage restful sleep, and even help reduce the risk of certain health issues such as heart disease. Along with boosting movement in order to stay fit & healthy during this time period, it’s also important to replenish yourself from dehydration due to sweat by drinking water before, during & after exercise for optimal hydration levels.

Taking the time to tune in and listen closely to your body’s thirst signals is an effort that can pay off. Not only will it aid you in relieving common menopause symptoms like dry skin, but attentive hydration also helps keep other issues at bay, such as pesky brain fog. Consider keeping a water bottle nearby throughout the day; whether on your desk or stowed away safely inside of bag. Plus if tech-savvy enough, fitness trackers & apps provide added convenience with tracking fluid intake plus helpful reminders for when it’s go-time for some H20.


Menopause is an incredible journey of change, and staying hydrated can be the key to a smooth transition. Hot flashes and night sweats bring on waves of perspiration, so it’s crucial for menopausal women to stay sipping water throughout the process! Making small adjustments like drinking more fluids will go a long way in preventing dehydration and helping your body adjust with ease during this momentous time.

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