H is for Hydration

Most people understand the importance of drinking plenty of water, yet not everyone grasps why water is considered one of the most crucial nutrients. Water constitutes a significant portion of our cells, specifically within a substance called cytoplasm. Adequate hydration ensures that this cytoplasm can facilitate essential chemical reactions. Without sufficient water, cells may struggle to respire and function properly, potentially causing damage to organs and putting strain on bodily systems.

How Dehydration Impacts Perimenopause

• Exacerbation of Symptoms: During perimenopause, women often experience increased sweating due to hot flushes and night sweats, leading to significant fluid loss. Dehydration can make these hot flushes more severe and frequent, while proper hydration helps regulate body temperature and might reduce the severity of hot flushes.

• Hormonal Balance: Hormones such as estrogen and progesterone fluctuate during perimenopause, influencing the body’s hydration levels. Particularly, estrogen helps maintain the right balance of body fluids. As estrogen levels decrease, the body may not retain water as efficiently, underscoring the importance of staying hydrated to counterbalance the effects of lower estrogen levels.

• Mood and Cognitive Effects: Dehydration can lead to decreased cognitive functioning and mood alterations. Since perimenopausal women are already susceptible to mood swings and cognitive shifts due to hormonal changes, dehydration can exacerbate these issues, manifesting as increased irritability, anxiety, and reduced concentration.

• Vaginal Health: Lower estrogen levels during perimenopause result in thinner vaginal tissues and reduced lubrication, leading to dryness. Dehydration can further aggravate this dryness, making hydration crucial for maintaining vaginal health.

• Physical Performance and Fatigue: Fatigue is a common symptom of perimenopause, and dehydration can further impair energy levels and physical performance. Adequate hydration can help improve energy and overall well-being during perimenopause.

Tips for Increasing Water Intake

• Flavour Your Water: Enhance water with slices of fruits such as lemon, lime, or cucumber for a refreshing taste.
• Incorporate Soups: Regular consumption of soups can increase hydration and provide nutrients.
• Eat More Watery Fruits: Include fruits like oranges, watermelon, strawberries, and cucumbers in your diet, which are enjoyable and hydrating.
• Eat More Salads: Lettuce, tomatoes, cucumber, and bell peppers all contain at least 90% water.
• Eat More Raw Food: Most fresh, raw fruits and vegetables have a high water content, enhancing hydration when consumed.

Conclusion

Staying hydrated is crucial for maintaining cellular function and overall health. By implementing creative strategies to increase your water intake, you can ensure your body remains well-hydrated and help alleviate some symptoms of perimenopause. For those who often forget to drink water, using a hydration app can provide helpful reminders throughout the day.

At SheVive, we specialise in personalised nutrition plans tailored to meet your unique needs. If you're looking to reduce the symptoms of perimenopause, we're here to support you every step of the way!