Hydration 101: How to Drink Your Way to Better Health in Menopause and Beyond

How Much Water Have You Had to Drink Today?

Can I share a secret with you? Before you invest in a “magic pill”—whether that be supplements, hormone replacement, or an extreme diet—do a water audit. You may be surprised at how many common health issues stem from chronic dehydration.

Signs of Chronic Dehydration

• Frequent headaches
• Trouble losing weight
• Constipation
• Brain fog
• Muscle cramps
• Constant fatigue
• Muscle weakness
• Dizziness upon standing
• Low blood pressure
• Vaginal dryness
• Strong food cravings, especially for sweet or salty foods

Water makes up approximately 60% of our body weight, varying based on factors like age, sex, and body composition. The brain contains an even higher percentage, with estimates ranging from 73% to 85%. No wonder dehydration can cause headaches and brain fog. When you’re not drinking enough water, every cell in your body struggles to function properly.

Hydration Audit: How Much Water Are You Actually Drinking?

Tracking your water intake is easy, and it can give you valuable insight into whether you’re drinking enough.

Use a pitcher or large water bottle with a known capacity. Drink only from this container throughout the day and record your total consumption at the end of each day. Repeat this for a few days to establish an average baseline. If you find you’re drinking far less than the recommended amount, it’s time to make adjustments.

How Much Water Do You Need?

A good rule of thumb: drink half your body weight in ounces of water. Then, adjust based on lifestyle factors:

• Add 8 ounces for every 30 minutes of activity.
• Replace each cup of coffee or black tea with an equivalent amount of water.

For example, if you weigh 140 pounds and drink two cups of coffee daily, you need 86 ounces of water. If you also spend an hour working in the yard and take a 30-minute walk, add 24 more ounces. Your daily hydration target? 110 ounces.

If this seems like a lot, don’t worry! Start by increasing your intake gradually. Many people don’t drink enough water simply because they forget or aren’t used to it. Carrying a water bottle and setting reminders can help build the habit.

The Best Way to Stay Hydrated

Carrying a high-quality glass or stainless-steel water bottle is the simplest, healthiest, and most eco-friendly option. Having water easily accessible makes it much more likely you’ll drink enough throughout the day.

Avoid Plastic Bottles

Plastic bottles contain harmful chemicals that can leach into your water:

• BPA (Bisphenol A): Linked to brain and prostate health issues, high blood pressure, and increased risk of type 2 diabetes and cardiovascular disease.
• Phthalates: These endocrine disruptors can interfere with hormone balance.
• PET (Polyethylene terephthalate): A potential endocrine disruptor that can leach into water over time or in extreme temperatures.
• Microplastics and other chemicals: Harmful to both human health and the environment.

By switching to a reusable glass or stainless steel bottle, you not only protect your health but also reduce waste and pollution.

Filtered Water Matters

Hydration is key, but so is the quality of your water. Tap water can contain chlorine, heavy metals, and other contaminants that affect its taste and safety. Consider using a charcoal filtration system to remove chlorine and contaminants. These filters are available for kitchen faucets or as whole-house systems.

Reverse Osmosis?

While reverse osmosis removes impurities, it also strips beneficial minerals. Research what works best for your area and water supply.

What Counts Toward Hydration?

Drinking plain water is ideal, but other fluids can contribute to hydration as well. Here are some great options:

• Water (of course!)
• Water infused with lemon, cucumber, mint, berries, melon or herbs
• Sparkling water
• Bone broth
• Herbal teas

On the other hand, beverages like soda, alcohol, sports drinks and sugary juices don’t count. In fact, they can be dehydrating and increase your body's need for water.

Why Hydration Matters for Women in Menopause or Those with Hashimoto’s

Proper hydration provides incredible benefits, particularly for women experiencing hormonal changes. When you’re well-hydrated, you may notice improvements in:

• Headache intensity and frequency
• Cognitive function and memory
• Body temperature regulation
• Digestion and constipation relief
• Skin elasticity and hydration
• Metabolism and appetite control
• Fat breakdown (lipolysis)
• Exercise performance and muscle function
• Vaginal dryness
• Joint lubrication
• Hot flashes and night sweats
• Bladder irritation and urinary urgency
• Overall health during hormonal changes
• Thyroid function
• Toxin removal
• Nutrient transport and immune function
• Electrolyte balance

Many women struggle with weight gain, fatigue, and mood swings during menopause or with Hashimoto’s. Dehydration can worsen these symptoms. Drinking enough water can support hormone balance, reduce inflammation, and enhance overall well-being.

In Conclusion

Hydration is one of the simplest yet most powerful steps you can take for better health. Knowing how much water you drink and how much your body needs can make a world of difference.

Start by tracking your intake, set a hydration goal, and make water more accessible throughout your day. Consider keeping a journal to monitor how you feel as you increase your water consumption. Many people notice a significant improvement in their energy levels, digestion, and overall wellness within just a few days.

Try this for yourself and see how great you feel when properly hydrated.

Cheers to better health—one sip at a time!

Ready to take your health and weight loss to the next level? Let’s talk about where you are, where you want to be, and how we can get you there—together. Click here to schedule a call, and let’s make lasting change happen!