Do you know what is the most important nutrient your body needs during menopause and perimenopause? Take a guess. If you said water, you are correct.

Water is fundamental to our lives, and to life in general. The easiest thing you can do to improve hormonal balance and with that all perimenopause and menopause symptoms is to drink the right amount of water every day. Easy!

Water to improve menopause and perimenopause symptoms

Water for hormonal balance

In order to have hormonal balance we need to help our body work more efficiently with minimum effort. Lack of enough water, or dehydration, makes everything more difficult for our body. Dehydration can make perimenopause and menopause symptoms worse.

Symptoms like lack of energy, mental fog, aches and pains, dryness everywhere, and others can feel worse, because those are also symptoms of dehydration. Dehydration can also contribute to toxin retention, makes our organs work harder and it can make nutrients more difficult to be absorbed.

Some benefits of drinking water

  • Water helps deliver nutrients and oxygen to the cells
  • The right levels of water improve cardiovascular function. The heart works less
  • Water keeps your joints hydrated and avoids joint pain
  • Water helps eliminate toxins from the body. High toxicity is one of the reasons for hormonal imbalance.
  • Water keeps you regular. If you are constipated you are keeping more toxins in the body.
  • The right hydration makes your skin look and feel better. Lines and wrinkles are less pronounced and the skin looks supple. The vaginal tissues also benefit with the right amount of water.
  • Dehydration makes mental fog worse
  • Dehydration makes you tired
  • Dehydration can be confused with hunger, and therefore, it can make you fat
  • Dehydration has an effect on your mood. It can make you irritated
importance of water for menopause and perimenopause hormonal balance

How much water do you need?

There are no studies showing us exactly how much water we need. You are probably thinking, what about the famous eight glasses of water a day? There is no evidence that we need eight glasses of water a day. The reasons are the following:

  • How much you sweat?
  • How many fruits and veggies you eat?
  • What is the weather like?
  • What medications are you taking?
  • What is your body size?

Even with all these variables, the 8 glasses a day goal is a good place to start. It can be 6 glasses, it can be 12 glasses. The more veggies and fruits you eat, the less water you need.

According to the Mayo Clinic, in general, you should try to drink between half an ounce to an ounce of water for each pound you weigh, every day. For example if you weigh 140 pounds, you should consume from 70 ounces to 140 ounces of liquids. Although we are calling it water, in reality we are talking of non-alcoholic, non-caffeinated liquids.

Eat your water

You probably had read that you can eat your water. This is according to Dr. Howard Murad, an associate clinic professor of medicine at the University of California, Los Angeles, and author of The Water Secret. He is also the founder of Murad cosmetics. He says that fruits and vegetables can hydrate the body twice as effectively as a glass of water. When we drink water it gets processed immediately and some is not absorbed.

You eat water when you eat raw or lightly cooked fruits and veggies and cooked beans and lentils.

The foods with less water are dried foods, such as processed meats, some breads, candies, cookies, potato chips, etc. In general many shelf stable processed foods have very little or no water.

foods with water for hormonal balance

The best water

If your local water has fluoride, you need a filter right away. Fluoride is really bad for your health.

What about chloride? Chloride is necessary, but it isn’t good either and it doesn’t taste that good. A filter easily eliminates it from the water.
There are also a lot of contaminants in the municipal water, because of the pipes used (that are old and may have lead) and toxins that cannot be eliminated, such as pesticides and chemical residues. Again, a good filter can eliminate a lot of them.

What is the best water?

I have done a lot of research on water and my conclusion is that the best water in most places in America and Canada is from the faucet using a double osmosis filter. The regular filters don’t eliminate many toxins. Where I live, the water is not so bad, it doesn’t have fluoride and it has fewer toxins, but still a filter is a good idea.

You don’t need bottled water. This water is terrible for the environment and for your pocket. It is best to carry a refillable bottle (keep it clean). Of course this doesn’t apply if you live or are in a place with terrible water.

Do you need a filter?

A filter could be a great addition to your home, but don’t wait to have a filter to start drinking more water. The most recommended filters are the reverse osmosis types.
Reverse osmosis filters for under the sink installation cost from $100 to $400, plus $80 to $250 a year for filters. Filter for the whole house can range from $500 to thousands and installation costs can be high for the whole house.

Easiest ways to add water to your life

Drink more water. Just put a goal like 1 glass after waking up, 2 or 3 glasses of liquid during the morning, 1 glass during lunch, 2 to 3 glasses in the afternoon and early evening. Avoid drinking a lot of water two to three hours before going to sleep.
Eat soups, fruits, salads and vegetables in your meals and beans and lentils.

Water with meals

In Ayurveda and in Chinese medicine it is believed that drinking too much water at meal time is not healthy, because it dilutes the stomach acids. I recommend my clients to drink no more than a small glass of liquid preferably at room temperature or warm; this is the Ayurveda recommendation.

Summary

Dehydration can make menopause and perimenopause symptoms worse and even produce some of them. A first step to improve hormonal balance is to drink more water.

You can read some delicious infused water recipes here


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15 Comments on The most important nutrient you need in menopause and perimenopause

  1. There’s a lot of great research here. Water intake is so important at any age, but especially as we age. Thanks for caring and sharing so much valuable information.

    • Hi Latisha. Sometimes We forget the small things that we can do in a consistent basis to improve our healthy and water is one of them.

    • Definitely, Water is super important. In my experience as a health coach I find people who don’t drink enough water and that makes their menopausal symptoms worse.

    • Hi Maria. Yes watermelon is great for hydration, the best part is the white part so it is good to include some in smoothies.

    • Good for you, water is always. I am highlighting the importance during menopause, because I know many people experience so many symptoms during this time and dehydration makes them worse. Water in the second half of our lives is even more important than in the first one, because our bodies tend to get dry. So keep drinking, yo are doing great,

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