We all know just how important it is to stay hydrated, especially when temperatures clamber up to heatwave degrees. For everything from our cognitive skills to the condition of our skin, regular glugs of water are absolutely essential.

But did you know that when going through menopause, this already-essential component of our wellness routine becomes even more vital? And that – here comes sod’s law – menopause often makes it harder to stay hydrated, just as we need to up our water levels most?

These are facts that Dr Linia Patel, a registered dietitian and the author of Food For Menopause, is keen to spread more widely. She notes that what we often assume are annoying menopause symptoms are in fact signs we need to drink more water. Or they’re caused by menopause but exacerbated by dehydration.

Dr Patel says: ‘Low energy. The 4pm slump. Headaches. Mood swings. Brain fog. Recurrent UTIs. Dry skin. Sound familiar? These are all symptoms commonly associated with perimenopause and menopause. But they’re also some of the most common signs that you’re simply not drinking enough water.’

Ahead, Dr Patel breaks down why hydration is so important, how it becomes more of a challenge in menopause, and her four-step routine to make sure you’re taking in enough water.

Why hydration is so important during menopause and beyond

‘Water is often overlooked when we think about health, yet it plays a role in virtually every process in the body,’ Dr Patel explains. ‘Around 60% of the body and roughly 75% of the brain is made up of water. It helps transport nutrients, supports energy production, keeps your heart pumping efficiently, enables your brain to communicate effectively, lubricates your joints, supports digestion and even influences how hungry or full you feel.

‘The challenge is that even mild dehydration — the point at which you start to feel thirsty — can affect many of these functions. It can leave you feeling tired, foggy, irritable, headachy and sluggish, symptoms that can easily be mistaken for “just menopause”.’

Why hydration becomes more challenging during menopause

Just when we need water most, our bodies can conspire against us. In her work as a dietitian and public health researcher, Dr Patel often speaks to menopausal patients who aren’t as hydrated as they should be. ‘Like many people, women in midlife often tell me they simply forget to drink, don’t want to spend the day running to the bathroom or find water a little boring,’ she explains. ‘But the menopause transition can make hydration genuinely more difficult for two main physiological reasons too.'

The first reason is that during menopause, your body’s thirst signals can go a bit haywire. ‘As oestrogen levels decline, the way your brain regulates thirst changes,’ Dr Patel notes. ‘Ironically, lower oestrogen can make your thirst response less sensitive, meaning you may become dehydrated without feeling particularly thirsty. As a result, many women unknowingly spend much of the day mildly dehydrated, which can amplify symptoms such as fatigue, brain fog, headaches and joint discomfort.’

The second reason is changes in the bladder. Dr Patel says: ‘Falling oestrogen levels can affect the urinary tract. The tissues of the bladder and urethra become thinner and less elastic, increasing the likelihood of symptoms such as urgency, frequency and leakage when coughing, sneezing, laughing or exercising. Many women respond by consciously reducing how much they drink. While understandable, this can create a vicious cycle, worsening dehydration and potentially increasing the risk of urinary tract infections.’

Dr Linia Patel’s four-step hydration routine

hand holding a glass undernthe sun with reflections
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So that's the problem... now, what can we do about it? Dr Patel shares her four-step routine to stay hydrated ahead.

Check your urine

‘One of the simplest ways to monitor hydration is to check the colour of your urine. Apart from your first visit to the bathroom in the morning, your urine should generally be a pale straw colour if you’re well hydrated. It shouldn’t significantly change the colour of the water in the toilet bowl. If it’s consistently darker than this, it's usually a sign that you need more fluids. The exception? B-vitamin supplements can make urine appear bright yellow, even when you're adequately hydrated.’

Get your fluids in early

‘Hydration is important throughout the day, particularly during the hours when you need energy, focus and productivity. Try to drink the majority of your fluids earlier in the day and aim to be largely hydrated by around 6pm. Anything you drink in the evening should ideally be because you want it, not because you're trying to catch up on hydration. This approach can help reduce those frustrating overnight trips to the bathroom and protect your sleep — something that’s already precious during menopause. Regularly waking to urinate during the night shouldn’t be considered normal and is worth discussing with a healthcare professional if it becomes frequent.’

Sip consistently rather than playing catch-up

‘Aim for around 1.5-2 litres of fluid each day, and more in hot weather, during exercise or if you’re experiencing increased fluid losses. I’m a big fan of carrying a water bottle and knowing exactly how much it holds. It makes tracking your intake much easier than trying to remember how many glasses you’ve had throughout the day. Habit stacking can help, too. For example, make it a rule that every coffee comes with a glass of water. Small routines like these quickly become automatic.’

Make water more appealing

‘Let’s be honest, water isn’t always the most exciting drink. If plain water isn’t appealing, make it more interesting. Add slices of lemon, cucumber or fresh mint. Have a glass of sparkling water to mix it up. Enjoy herbal teas throughout the day. Even green tea served cold can be surprisingly refreshing. Colder water is also more palatable than room-temperature water. The goal is finding simple ways to make hydration an easy, enjoyable habit that fits naturally into your day.’

    Dr Linia Patel PhD, RD, MBDA (@liniapatelnutrition) is the author of Food For Menopause (out now) and Life After Weight Loss Medication, and an award-winning women’s health dietitian, performance nutritionist and public health researcher

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