Can Menopause Cause Dehydration? What To Know

Here’s a laundry listing of signs: constipation, dry mouth, kidney and urinary issues, thirst, unhealthy breath, joint ache, muscle cramps, compromised pores and skin well being, decreased immunity, temper and thoughts issues, sugar cravings, and bronchial asthma and allergy signs.

Whereas these could appear to be a random assortment, they’re all signs of dehydration—a few of which can be extra shocking than others. An individual can expertise dehydration at any age for quite a lot of causes, however if you happen to’re anywhere from 40 to 50 years old and/or experiencing menopause, chances are you’ll questioning: Can menopause trigger dehydration?

Earlier than we dive into the potential connections between the 2, it’s essential to know what menopause is within the first place.
Menopause is a pure organic course of marking the tip of reproductive years for individuals with uteruses, normally occurring of their late 40s or early 50s. It’s outlined by the absence of menstrual intervals for 12 consecutive months. Perimenopause, alternatively, is the transitional part main as much as menopause. Throughout perimenopause, which can start anywhere from mid-30s to mid-50s, hormonal fluctuations happen, resulting in irregular intervals and varied signs like hot flashes, night sweats, and mood changes.

Elements that may make dehydration extra probably throughout menopause

There are a number of physiological adjustments to the physique that occur across the identical ages that perimenopause and menopause start that may make it simple to imagine that menopause is inflicting your dehydration, however there’s extra to it than that.

Working example: “The quantity of water that we maintain onto declines as we age,” says Taniqua Miller, MD, MSCP, a board-certified OB/GYN, menopause knowledgeable, and Evernow doctor. It is because it’s frequent to start out losing three-to-five percent of your physique’s muscle mass per decade starting at age 30. “Much less muscle mass means much less physique water content material, and thus threat for dehydration,” says Alyssa Dweck, MD, a practising gynecologist and the chief medical officer at Bonafide Health. “It is a pure phenomenon.”

Consequently, dehydration is much more probably with even simply the slightest lower in fluid consumption as you become older, in response to board-certified OB/GYN Brandye Wilson-Manigat, MD, menopause knowledgeable and Cure medical advisor.

So as to add to that, individuals sometimes experience less thirst when they’re older making it tougher to remain hydrated, in response to Dr. Miller. Dr. Wilson-Manigat provides that “as a result of our indicators for thirst normally lag what’s occurring in our our bodies, by the point we grow to be conscious, we’re taking part in catch as much as our physique’s wants.”

What’s extra: “The kidneys additionally grow to be much less environment friendly at concentrating urine [as you age], resulting in elevated water elimination and additional depleting the already-diminished complete physique water degree,” says Dr. Wilson-Manigat.

Menopausal signs that will trigger dehydration

To be clear, menopause can positively contribute to dehydration, nevertheless. For instance, an overactive bladder is a typical symptom of menopause, in response to Dr. Dweck, and it may well result in peeing extra steadily. “With a purpose to mitigate these signs, many will fluid-restrict and thus threat dehydration,” she says.

In the meantime, the physiological adjustments as a consequence of hormonal fluctuations throughout menopause, aka sizzling flashes and evening sweats, are correlated with estrogen deficiency, in response to Dr. Miller. And that causes different signs that may be dehydrating.

“Estrogen [is central to] the thermoregulatory zone of the mind within the hypothalamus,” she explains. “Because the estrogen decline nearing menopause, the inner thermostat will get disrupted. The physique can simply overheat, inflicting the recent flashes. And in response, the physique will produce sweat so as to cool the physique.” Similar to with train, sweat can result in dehydration if you happen to’re not adequately replenishing.

Temperature regulation isn’t the one half at play, although. Let’s bounce again to a decreased sense of thirst actual fast. “Moreover, many ladies expertise fluid retention (considering bloating, swelling) in menopause, which additionally dampens the notion of thirst,” Dr. Wilson-Manigat says. As you possibly can guess, all of that is the place the dehydration is available in. “Extreme sweating could cause dehydration, particularly if the individual will not be in a position to sustain with the elevated losses,” she continues.

At what stage of menopause does dehydration ramp up?

It’s useful to notice that you could be expertise dehydration earlier than menopause has absolutely began (and after it ends). “Dehydration throughout menopause can start at any stage, however it might grow to be extra noticeable through the perimenopausal and postmenopausal phases,” says Michael Green, MD, an OB/GYN and the chief medical officer at Winona. He explains that perimenopause is usually when hormonal fluctuations begin.

Dr. Wilson-Manigat says the reason for your dehydration could differ relying on what stage of menopause you’re experiencing. “Normally within the early a part of menopause, sizzling flashes and evening sweats are the problem,” she says. “Whereas later in menopause, it might be because of the adjustments seen with a scarcity of estrogen within the urinary system that results in elevated frequency of urination and elevated fluid loss via urination.”

What helps with menopause-related dehydration?

Set water targets

Merely being extra aware will be key. Some merchandise could make that job simpler for you, from the LifeFuels bottle that gamifies drinking water to the Fabulous app that motivates you to make small changes that will help you meet your goals.

However how a lot water do you want? “Whereas that is no exhausting and quick rule, take your weight in kilos, divide it by two, and that must be your goal water consumption every day in ounces,” Dr. Miller says.

“If water will not be your jam, attempt to spice it up with cut-up fruit, reminiscent of strawberries or cucumbers, to offer it a little bit taste,” Dr. Miller says.

Take note of your rest room habits and different signs

At the start, know what you’re coping with. Dr. Dweck encourages monitoring how usually you’re feeling the necessity to pee and the focus of your urine.

“When urine seems to be significantly darkish and/or frequency declines considerably in comparison with baseline, dehydration would be the root trigger,” she says, including that vital fluid loss can deplete electrolytes, minerals that steadiness the water in your physique, transfer vitamins into cells, and transfer waste out of cells—mainly, they assist the water you drink truly preserve your physique hydrated. This may trigger fogginess, fatigue, headache, dry mouth, and extreme thirst, too.

Improve your electrolyte consumption

As you’re shedding each water and electrolytes if you sweat or pee, it is best to remember to replenish each of those parts, in response to Dr. Wilson-Manigat. Examples of high-electrolyte foods embrace melons, candy potatoes, pickles, leafy greens, and avocados, to start out.

Dr. Manigat recommends Cure, a hydrating electrolyte drink combine that replenishes potassium and sodium with pure elements (and simply tastes higher than common water). She encourages not less than a serving a day, growing that frequency if wanted till signs lower or resolve.

Moreover, plenty of completely different fruits, reminiscent of lemons, melons, and limes, are nice additions if you’re trying to make a homemade electrolyte drink.

Eat extra fruits and veggies

“Whilst you could not have the need to drink water due to decreased thirst, you might be able to compensate for some fluid losses with fruit and veggies with greater water content material,” Dr. Miller says. Examples of hydrating foods embrace watermelon, cucumber, lettuce, tomatoes, strawberries, peaches, cantaloupe, and oranges.

Restrict caffeine and alcohol

This tip isn’t any enjoyable, I do know, nevertheless it’s one to contemplate. “Each have diuretic properties that may trigger extra fluid losses,” Dr. Miller says. She encourages consuming water as a substitute.

Last takeaways

Whereas menopause can play a job in dehydration, it’s not essentially the greatest contributor. “It’s essential to acknowledge that dehydration may result from a mix of things, and menopause could exacerbate dangers that exist already,” Dr. Inexperienced says.

So do what you possibly can: Drink water and electrolyte drinks, add fruits and veggies to your weight loss program, and keep away from dehydrating drinks (aka espresso/soda/alcohol) as a lot as you possibly can and are prepared.

Moreover, figuring out what stage of dehydration your physique is in based mostly in your signs will help you gauge how lengthy it’ll take in your physique to bounce again. FYI, dehydration recovery can last up to 36 hours, relying on the stage.