Maximize Weight Loss in Menopause: Why Water is Essential
The Importance of Hydration, Including Hormone Impacts
Let’s talk water. Staying hydrated is crucial for everyone, but for those of us in menopause and post-menopause, it’s a game-changer. With all the changes happening in our bodies, keeping up with our water intake is more important than ever. It’s all about understanding how hydration impacts our overall health and performance. Let’s dive in!
Water is your best friend. For women, it makes up about 50% of our bodies and does everything from regulating our temperature to helping digestion. The classic advice is to drink eight 8-ounce glasses a day, but listen to your body—it might need more or less depending on your activity level, the weather, and other factors.
Our hormones are all over the place during menopause, and that affects our hydration. Lower estrogen levels can reduce body water and mess with our kidneys’ ability to keep sodium and water balanced. This makes us more prone to dehydration, which can worsen menopause symptoms like hot flashes and night sweats. Staying hydrated can help keep these symptoms in check.
Dr. Stacy Sims discussed a review that found that women usually sweat less than men and feel the heat more when they start exercising. Let’s get into why.
First off, women are not just smaller men. While men's bodies are about 60 percent water, women's bodies are closer to 50 percent water because we have more fat tissue (think hips and breasts), which doesn’t hold as much water as muscle. So, we have less water in our bodies and less blood, meaning we have less fluid to lose when we sweat. This puts women over 40 at greater risk for heat-related issues given all of the additional hormone fluctuations..
Research shows that when women and men exercise at the same intensity, women’s body temperature begins to rise after just 30 minutes, even though they have only lost about 0.5% of their body weight in sweat. Men, on the other hand, don’t experience a rise in body temperature until after an hour, by which time they've lost about 1.5% of body weight in sweat. Even though women might lose less water through sweat, the rapid increase in body temperature means they need to cool down more efficiently, which can be challenging if they aren’t sweating enough. Without compensating by drinking enough water, women in midlife are at a higher risk of dehydration, especially in hot or humid conditions.
Our hormones also play a role, as our body temperature can go up by 0.5 to 0.9 degrees Fahrenheit during certain times of our menstrual cycle.
During high hormone phases, our thirst mechanism is less reliable, so we might not feel thirsty even when we're dehydrated. This can become more noticeable during perimenopause when hormone levels can fluctuate a lot while dealing with hot flashes and night sweats.
How to Think About Hydration in Relation to Workouts and Supplements
Go Long is very pro-workout as a way to reduce menopause symptoms. When you work out, you sweat, and when you sweat, you lose water and electrolytes. Staying hydrated during your workouts helps keep your blood volume steady, your body temperature in check, and your muscles functioning. Dehydration can zap your energy and mess with your performance.
At Go Long, this is something that we learned through trial and error—some of us sweat more than others. Dr. Peter Attia, when talking about how aging increases the risk of dehydration, recommends the urine test: aim for a pale yellow color. If it’s darker, you need more fluids.
Photo credit: Zorica Nastasic.
Electrolyte supplements can be a lifesaver, especially during intense workouts or for endurance athletes. They help maintain fluid balance, support nerve function, and prevent muscle cramps. But are they necessary for non-endurance athletes? Not always. If you’re doing moderate exercise and eating a balanced diet, you likely get enough electrolytes from your food. Save the supplements for longer, more intense sessions or hot weather workouts.
As always, research your supplements and/or talk to your healthcare team before taking anything.
Non-endurance athletes are individuals who engage in physical activities or sports that do not involve prolonged periods of exertion. This includes activities like weightlifting, yoga, casual jogging, recreational sports, and fitness classes. These activities typically last less than an hour and do not require the same level of sustained energy output as endurance sports like marathons, triathlons, or long-distance cycling.
What are Some of the Consequences of Overhydration or Dehydration?
Yes, you can be overhydrated! Drinking too much water can be dangerous. Overhydration can dilute your blood sodium levels, leading to hyponatremia. Symptoms include nausea, headaches, and confusion. Balance is everything: drink when you’re thirsty and pay attention to your body.
On the flip side, dehydration isn’t fun. Symptoms include dry mouth, fatigue, and dark urine. It can lead to serious issues like urinary tract infections and cognitive problems. For women over 40 dealing with burnout and stress, dehydration can make you feel even more exhausted and mentally foggy.
Ever notice white residue on your skin or clothes after a sweaty workout? That’s salty sweat, and it means you’re losing a lot of sodium. Losing a significant amount of sodium and fluids can lead to dehydration. Sodium helps to maintain fluid balance in your body, so its loss can disrupt this balance. If this sounds like you, make sure to replace those lost salts with electrolyte-rich drinks or foods, especially after intense exercise. Go Long has learned this one the hard way.
Hydration Helps with Boosting Your Metabolism and Impacts Your Muscle and Bone Health
Hydration is crucial for muscle and bone health. Your muscles need water to function properly, and dehydration can lead to cramps and fatigue. Staying hydrated helps keep your muscles strong and your endurance up. For your bones, water helps maintain the extracellular matrix and supports collagen synthesis, which keeps your bones elastic and strong.
Proper hydration can also give your metabolism a boost, even when you're not working out. Drinking enough water helps your body maintain a healthy metabolic rate, which is the rate at which your body burns calories. Staying hydrated helps your body efficiently process and transport nutrients, supports digestion, and helps convert food into energy. So, even if you're just relaxing or doing light activities, staying hydrated can help keep your metabolism ticking along nicely.
Some Thoughts on Sauna Blankets, Saunas and Steam Rooms
Sauna blankets, traditional saunas, and steam rooms are the latest craze for recovery, and for good reason—they can help with detoxification and improve circulation post-workout. But beware, they can also lead to significant fluid and electrolyte loss through sweating. If you’re in perimenopause or post-menopause, it’s crucial to hydrate before, during, and after using these tools.
Remember, using sweating as a method for weight loss can be dangerous. The weight lost through sweating is primarily water weight, not fat, and can quickly lead to dehydration and electrolyte imbalances. It is important to focus on healthy, sustainable weight loss methods rather than relying on sweating.
Practical Tips for Staying Hydrated
Set a Hydration Schedule – Drink water regularly throughout the day. Keep a water bottle handy as a constant reminder.
Monitor Fluid Intake – Check your urine color. Light yellow is the goal.
Incorporate Hydrating Foods – Snack on water-rich foods like spinach and strawberries.
Balance Electrolytes – Endurance athletes should consider electrolyte drinks during and after long or intense workouts, especially in hot weather. Non-endurance athletes usually get enough electrolytes from their diet, so they should be cautious with these drinks. Many electrolyte drinks can be loaded with sugar and artificial ingredients, which aren't always the healthiest choice.
Adjust for Activity and Climate – Drink more water during exercise and in hot weather.
Listen to Your Body – Pay attention to signs of dehydration, like dry mouth and fatigue, and drink up accordingly.
Hydration is a Key Ally in Your Longevity Strategy
Hydration is a non-negotiable part of health, especially for women navigating menopause and postmenopause. Understanding hydration’s importance, using supplements wisely, and being aware of the risks of dehydration and overhydration enables you to stay on top of your game. Proper hydration boosts physical performance, supports muscle and bone health, and keeps you feeling energized.
For women over 40, particularly those dealing with burnout and stress, staying hydrated can significantly improve energy levels and mental clarity. And if you’re using sauna blankets, steam rooms, or saunas, always remember to replenish those fluids and electrolytes. Stay hydrated, stay healthy, and keep shining!
Need help figuring this all out in a way that is practical for your life?
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