Hydration and Hormones: The Simplest Way to Feel Better Fast
- Tamara Smith
- 2 days ago
- 2 min read
We often think of hydration as a small detail, but for women in midlife, it’s one of the quickest ways to feel better—fast. Water affects nearly every system in your body: temperature regulation, digestion, joint health, and even mood.
During perimenopause, fluctuating estrogen can throw off your body’s natural fluid balance. That means you may become dehydrated more easily, especially after exercise, travel, or caffeine. The result? Headaches, fatigue, brain fog, and increased cravings.
Hydration also supports your liver and kidneys—the organs that help process and eliminate excess hormones. When you’re well-hydrated, your body clears waste more efficiently and keeps inflammation lower. Even mild dehydration can amplify symptoms like bloating, hot flashes, or poor sleep. As exercise physiologist Dr Stacy Sims explains, women’s hydration needs are different — read more here.
You don’t need to overthink it. Gradually add about 16 oz (500 ml) of water more than you currently drink. Sip consistently throughout the day instead of chugging large amounts at once. Herbal tea, sparkling water, and foods with high water content (like cucumbers, berries, or soups) all count toward your total.
If plain water feels boring, try a squeeze of lemon, a few mint leaves, or a pinch of sea salt for natural electrolytes. Small, steady improvements in hydration can lift energy, sharpen focus, and reduce fatigue within just a few days.
Challenge for This Week
Add 16 oz (about two cups) more water than you usually drink each day.
Keep a reusable bottle nearby as a visual reminder.
Track your energy, digestion, and mood at the end of each day—notice the difference.
----------
This article is part of the Strong, Balanced & Nourished series—simple, science-based strategies to help midlife women build strength, support hormones, and feel their best through small, lasting nutrition habits.
Tamara is a certified strength and recovery coach based in Ashland, Oregon, and founder of Solara Studio. She helps women 35+ build strength, balance hormones, and thrive through personalized in-person & online fitness, recovery, and nutrition coaching.
Learn more about Solara Studio | Join our Thrive Personal Training Program
Comments