The Great Elixir- Why Getting Enough Water is So Essential for Midlife Women
Over the last several years, I have been very interested in women’s health issues, particularly as they pertain to perimenopause and menopause. I’ve hunted down remedies for symptoms like hot flashes and brain fog, I’ve experimented with food and supplements, and I’ve tried to make lifestyle changes to keep myself functioning at a high level. But the one thing I continue to struggle with is drinking enough water. I’m not sure why—it’s really so simple (and I have no trouble when it comes to coffee and wine!)—but I’m determined to make a change, especially after doing a bit of research.
Water is Life
The human body is made up of approximately 60% water, but as we age that percentage decreases, making us more susceptible to dehydration. And as women, we tend to lose more of our water content than men as we age because of our tissue make-up (fatty tissue holds less water than lean tissue, and women have 6-11% more body fat on average than men). Why does this matter? Because our bodies are dependent on this water content to conduct essential functions for every system of the body, such as carrying nutrients and oxygen to cells, lubricating joints, regulating body temperature, protecting organs and tissues, etc., etc. You’ve probably heard it said that water is life, and this is very literally true.
Menopause and Dehydration
Interestingly, many common symptoms of menopause- brain fog, fatigue, mood swings, anxiety, dry skin, joint pain, hot flashes- can also be symptoms of dehydration. Which is why dehydration can compound and exacerbate menopause issues, and more reason to make sure we are adequately hydrating every day. When our estrogen levels drop during perimenopause and menopause, so too does our ability to retain moisture. Dryness can become a very real issue, both externally, with changes to our skin, hair and nails, and internally, with vaginal dryness becoming a factor for some. Staying hydrated can help to address some of these changes we experience as we move into midlife.
Brain Function
When it comes to cognitive function, proper hydration is critical. The brain is mostly made up of water (about 80%), and it is essential to optimal brain function. According to a summary of recent studies losing even just 2% water in body mass (mild dehydration) can impair cognitive function and cause neurological symptoms such as altered mood, brain fog and fatigue. A recent Penn State study found that among women, lower hydration levels were associated with lower scores on tasks designed to measure motor speed, sustained attention, and working memory. In other words, a dehydrated brain is not hitting on all cylinders (yikes!).
Other Benefits
There are far too many to list here, but as it relates to midlife, studies have also shown that proper hydration may also help boost metabolism, which can be a big help around the time of menopause, when many women start to find it more difficult to manage weight. It also aids in regulating body temperature, and with 85% of perimenopausal and menopausal women experiencing hot flashes, this is an important one. Joint pain is another common menopause symptom, which can reduce mobility and flexibility. Lately, I feel this in my feet as soon as I touch ground in the morning, so I’m trying to start the day with a glass of water, which works to keep joints lubricated and can help with some of these aches and pains. Finally, some say that drinking plenty of water will help you to maintain youthful, radiant skin, but there is really no hard data behind this idea. Still, the skin is an organ (the body’s biggest one), so it follows that proper hydration most certainly can contribute to overall skin health.
How Much Do We Need, and Does Coffee Count?
So now that we have established just how important it is to stay hydrated, particularly as we go through perimenopause and menopause, how much water do we need? Many subscribe to the 8x8 rule (drink 8, 8 ounce glasses of water daily, which amounts to about a half-gallon, or 2 liters). Some say to divide your weight in half and drink that much water per day in ounces. In doing research, I kept coming up with a recommended average daily intake of somewhere between 2-3 liters (around 68 to 100-ish ounces), variable based on things like activity level, age, how you eat, etc. The good news is that all sources of water count toward your daily intake, which means coffee, tea, and water-rich foods (many fruits and veggies are made up of more than 90% water), which makes this all a bit less daunting! Some examples of high water content foods are celery (95%), cauliflower (92%), strawberries (91%), and cucumber (95%), just to name a few. And I find that incorporating sparkling water helps me to drink more, as does drinking water infused with citrus like lemon or orange.
How to Know if You are Dehydrated
As discussed above, many of the symptoms of menopause can mimic those of dehydration. So what are some other tells? Starting with the obvious, extreme thirst and less frequent urination are indicators. Muscle cramping can be also be a sign, as can the color of your urine. When you are well-hydrated, your urine will be clear with a tinge of yellow, but darker yellow or orange urine can mean that you are not getting enough water. You can also try a simple skin test to determine if you are dehydrated- use two fingers to pinch the skin on the back of your hand, then let it go. The skin should spring back to its normal position within a couple of seconds; if that happens more slowly, dehydration may be an issue.
Bottom Line
Water really is life’s great elixir. Adequate hydration is essential for optimal function, and it’s critical that we listen to our bodies and make sure to get enough water every day. I’ve always known it was important, but as I go through this phase of life, I wanted to understand more specifically how it impacted overall wellness. For me, staying hydrated is something I have to actively think about daily, but knowing that some foods and other fluids contribute to overall hydration makes it a bit more manageable. And it’s a lot less expensive than some of my other healthy aging strategies! Happy hydrating, beauties!