5 Benefits to Staying Hydrated in Menopause

Hydration is key during menopause. If you're dealing with headaches, fatigue, or skin changes, water alone might not be enough—electrolytes help balance fluids, muscles, and nerves. If you sweat daily, eat low-carb, or struggle with brain fog, consider replenishing them. But if you have heart or kidney issues, check with your provider first. Stay hydrated and feel your best.

Here are some healthy, electrolyte-rich food options:

  • Avocado

  • Dark chocolate

  • Nuts (cashews, almonds)

  • Seeds (pumpkin, sunflower)

  • Fruits (bananas, oranges, watermelon)

  • Vegetables (spinach, kale, broccoli)

  • Electrolyte drink supplements

  • Beans and lentils

5 Benefits to Balanced Electrolytes

 

1.    Temperature regulation. As estrogen levels decline, the body's ability to regulate temperature can become less efficient, leading to hot flashes and night sweats.

2.   Joint and muscle health. Dehydration can lead to stiffness and discomfort, making it harder to stay active and maintain mobility. Electrolytes support muscle function.

3.   Skin elasticity and hydration. During menopause, collagen production decreases, leading to drier skin and an increased risk of wrinkles. Staying hydrated supports skin moisture, keeping it supple and reducing signs of aging.

4.   Digestive health. Many women experience bloating, loose stools, and constipation due to hormonal shifts. Hydration helps keep digestion smooth by promoting regular bowel movements and reducing discomfort.

5.     Cognitive function and energy levels. Dehydration can contribute to brain fog, fatigue, headaches, and difficulty concentrating- all common complaints during menopause. By staying hydrated, women can support mental clarity, improve focus, and sustain energy throughout the day.

 

Tracking your water consumption is one strategy to help you stay accountable. Incorporating the above-mentioned foods can also help tremendously. Some women find adding in an electrolyte supplement daily makes a world of difference.

Pro tips:

Drinking electrolytes after drinking alcohol and before going to sleep may mitigate any hangover effects.

Drinking electrolytes on flights, especially long flights abroad, may help with jet lag and low energy.

If you are looking for an electrolyte supplement, check out Redmond Real Salt’s ReLyte products, which come in many flavors and unflavored. Travel packs available for trips! Save 15% with code JFWELLNESS here.

Jill Foos