Can Menopause Cause Dehydration? What OB/GYNs Want You To Know

Here’s a laundry record 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 might look like a random assortment, they’re all indicators of dehydration—a few of which can be extra stunning than others. An individual can expertise dehydration at any age for a wide range of causes, however in case you’re wherever from 40 to 50 years previous and/or experiencing menopause, you might questioning: Can menopause trigger dehydration?

Earlier than we dive into the potential connections between the 2, it’s vital to grasp 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 durations for 12 consecutive months. Perimenopause, then again, is the transitional section main as much as menopause. Throughout perimenopause, which may begin wherever from mid-30s to mid-50s, hormonal fluctuations happen, resulting in irregular durations and varied signs like scorching flashes, evening sweats, and temper adjustments.

Components that may make dehydration extra doubtless 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 skilled, and Evernow doctor. It’s because it’s widespread to begin shedding three-to-five p.c 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 danger for dehydration,” says Alyssa Dweck, MD, a working towards gynecologist and the chief medical officer at Bonafide Well being. “It is a pure phenomenon.”

In consequence, dehydration is much more doubtless with even simply the slightest lower in fluid consumption as you become older, in line with board-certified OB/GYN Brandye Wilson-Manigat, MD, menopause skilled and Remedy medical advisor.

So as to add to that, individuals sometimes expertise much less thirst after they’re older making it tougher to remain hydrated, in line with Dr. Miller. Dr. Wilson-Manigat provides that “as a result of our indicators for thirst normally lag what’s taking place in our our bodies, by the point we turn out to be conscious, we’re enjoying catch as much as our physique’s wants.”

What’s extra: “The kidneys additionally turn out 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 which will trigger dehydration

To be clear, menopause can positively contribute to dehydration, nevertheless. For instance, an overactive bladder is a standard symptom of menopause, in line with Dr. Dweck, and it could result in peeing extra regularly. “With a view to mitigate these signs, many will fluid-restrict and thus danger dehydration,” she says.

In the meantime, the physiological adjustments resulting from hormonal fluctuations throughout menopause, aka scorching flashes and evening sweats, are correlated with estrogen deficiency, in line with 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 interior thermostat will get disrupted. The physique can simply overheat, inflicting the new flashes. And in response, the physique will produce sweat with a view to cool the physique.” Identical to with train, sweat can result in dehydration in case you’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’ll be able to guess, all of that is the place the dehydration is available in. “Extreme sweating could cause dehydration, particularly if the particular person isn’t capable of sustain with the elevated losses,” she continues.

At what stage of menopause does dehydration ramp up?

It’s priceless to notice that you could be expertise dehydration earlier than menopause has totally began (and after it ends). “Dehydration throughout menopause can start at any stage, however it might turn out to be extra noticeable through the perimenopausal and postmenopausal phases,” says Michael Inexperienced, 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 might differ relying on what stage of menopause you’re experiencing. “Normally within the early a part of menopause, scorching flashes and evening sweats are the problem,” she says. “Whereas later in menopause, it might be as a result of adjustments seen with a scarcity of estrogen within the urinary system that results in elevated frequency of urination and elevated fluid loss by means of urination.”

What helps with menopause-related dehydration?

Set water targets

Merely being extra aware might be key. Some merchandise could make that job simpler for you, from the LifeFuels bottle that gamifies ingesting water to the Fabulous app that motivates you to make small adjustments that may provide help to meet your targets.

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

“If water isn’t your jam, attempt to spice it up with cut-up fruit, resembling strawberries or cucumbers, to provide it a bit taste,” Dr. Miller says.

Take note of your toilet habits and different signs

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

“When urine appears to be like notably darkish and/or frequency declines considerably in comparison with baseline, dehydration will be the root trigger,” she says, including that important 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 will trigger fogginess, fatigue, headache, dry mouth, and extreme thirst, too.

Improve your electrolyte consumption

As you’re shedding each water and electrolytes whenever you sweat or pee, it’s best to you’ll want to replenish each of those parts, in line with Dr. Wilson-Manigat. Examples of high-electrolyte meals embody melons, candy potatoes, pickles, leafy greens, and avocados, to begin.

Dr. Manigat recommends Remedy, a hydrating electrolyte drink combine that replenishes potassium and sodium with pure elements (and simply tastes higher than common water). She encourages no less than a serving a day, rising that frequency if wanted till signs lower or resolve.

Moreover, numerous totally different fruits, resembling lemons, melons, and limes, are nice additions whenever you’re trying to make a home made electrolyte drink.

Eat extra fruits and veggies

“When you might not have the need to drink water due to decreased thirst, you could possibly compensate for some fluid losses with fruit and veggies with larger water content material,” Dr. Miller says. Examples of hydrating meals embody watermelon, cucumber, lettuce, tomatoes, strawberries, peaches, cantaloupe, and oranges.

Restrict caffeine and alcohol

This tip is not any enjoyable, I do know, but it surely’s one to think about. “Each have diuretic properties that may trigger extra fluid losses,” Dr. Miller says. She encourages ingesting water as an alternative.

Closing takeaways

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

So do what you’ll be able to: 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’ll be able to and are keen.

Moreover, figuring out what stage of dehydration your physique is in primarily based in your signs might help you gauge how lengthy it’ll take on your physique to bounce again. FYI, dehydration restoration can last as long as 36 hours, relying on the stage.