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

Here’s a laundry listing of signs: constipation, dry mouth, kidney and urinary issues, thirst, dangerous 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 seem to be a random assortment, they’re all indicators of dehydration—a few of which can be extra shocking than others. An individual can expertise dehydration at any age for a wide range of causes, however when you’re anyplace from 40 to 50 years outdated and/or experiencing menopause, you might questioning: Can menopause trigger dehydration?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 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, often 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 anyplace from mid-30s to mid-50s, hormonal fluctuations happen, resulting in irregular durations and numerous signs like sizzling flashes, evening sweats, and temper adjustments.

Components that may make dehydration extra seemingly throughout menopause

There are a number of physiological adjustments to the physique that occur across the similar ages that perimenopause and menopause start that may make it straightforward 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 is because it’s widespread to begin dropping 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 threat 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 seemingly with even simply the slightest lower in fluid consumption as you become old, in accordance with board-certified OB/GYN Brandye Wilson-Manigat, MD, menopause skilled and Treatment medical advisor.

So as to add to that, individuals usually expertise much less thirst once they’re older making it tougher to remain hydrated, in accordance with Dr. Miller. Dr. Wilson-Manigat provides that “as a result of our alerts for thirst often 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 whole physique water stage,” says Dr. Wilson-Manigat.

Menopausal signs that will trigger dehydration

To be clear, menopause can undoubtedly contribute to dehydration, nonetheless. For instance, an overactive bladder is a typical symptom of menopause, in accordance with Dr. Dweck, and it could result in peeing extra incessantly. “So as to mitigate these signs, many will fluid-restrict and thus threat dehydration,” she says.

In the meantime, the physiological adjustments as a result of hormonal fluctuations throughout menopause, aka sizzling flashes and evening sweats, are correlated with estrogen deficiency, in accordance 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 inner 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.” Similar to with train, sweat can result in dehydration when 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 may cause dehydration, particularly if the individual just isn’t in a position to sustain with the elevated losses,” she continues.

At what stage of menopause does dehydration ramp up?

It’s helpful 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 could grow to be extra noticeable throughout the perimenopausal and postmenopausal phases,” says Michael Inexperienced, MD, an OB/GYN and the chief medical officer at Winona. He explains that perimenopause is often when hormonal fluctuations begin.

Dr. Wilson-Manigat says the reason for your dehydration might fluctuate relying on what stage of menopause you’re experiencing. “Often within the early a part of menopause, sizzling flashes and evening sweats are the problem,” she says. “Whereas later in menopause, it could 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 conscious may be key. Some merchandise could make that job simpler for you, from the LifeFuels bottle that gamifies consuming water to the Fabulous app that motivates you to make small adjustments that can allow you to meet your targets.

However how a lot water do you want? “Whereas that is no onerous 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 just isn’t your jam, attempt to spice it up with cut-up fruit, resembling strawberries or cucumbers, to offer it a bit of taste,” Dr. Miller says.

Take note of your rest room 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 significantly darkish and/or frequency declines considerably in comparison with baseline, dehydration will be the root trigger,” she says, including that vital fluid loss can deplete electrolytes, minerals that stability the water in your physique, transfer vitamins into cells, and transfer waste out of cells—mainly, they assist the water you drink really hold your physique hydrated. This could trigger fogginess, fatigue, headache, dry mouth, and extreme thirst, too.

Enhance your electrolyte consumption

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

Dr. Manigat recommends Treatment, a hydrating electrolyte drink combine that replenishes potassium and sodium with pure substances (and simply tastes higher than common water). She encourages at the least a serving a day, growing that frequency if wanted till signs lower or resolve.

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

Eat extra fruits and veggies

“When you might not have the will to drink water due to decreased thirst, you might be able to compensate for some fluid losses with fruit and veggies with larger water content material,” Dr. Miller says. Examples of hydrating meals 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 an alternative.

Last takeaways

Whereas menopause can play a task in dehydration, it’s not essentially the largest 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, realizing what stage of dehydration your physique is in based mostly in your signs will 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.