Midlife is when a lot of women start doing things for themselves again, after wearing all the hats through their 30s. We're starting to move our bodies again, eating more protein, focussing on our sleep. But we still feel flat, headachy, puffy and generally not like we used to. Optimising our best health is complex and shouldn't be reduced down to one single thing. However, the simplest place to start is how we are hydrating our bodies. Hydration needs increase with age due to changes in our hormones and muscle mass.
Women in midlife are made up of 45% - 50% water. This percentage has been declining as years pass us by. The reason is the reduction of muscle mass and increase in body fat. Muscle is where most of our water stores are, so as this drops, so does the % of water in our bodies. As the same time as our muscle mass is declining, so are our Estrogen levels. This hormone is responsible for signalling how our bodies conserve water, as well as how we recognise we are thirsty. This is just the tip of the iceberg.
WHAT CHANGES IN MIDLIFE AFFECT HYDRATION?
1. Hormonal Influences on Fluid Regulation
Estrogen affects key 'water balance systems' in the body. In a study specific to women called 'Sex hormones effects on body fluid regulation', it was found that Estrogen influences the kidneys conserves of water and the mechanisms that drive thirst. The reduction in this hormone as we age shifts the set points for thirst, so we don't realise we are thirsty until we are well beyond the dehydrated state we used to be before knowing we needed water.
2. How We Lose Fluid Becomes More Part of Life
Fluid loss when we are young is usually aligned with exercise and perspiration in hot conditions. For the lucky ladies in peri/menopause, hot flushes and night sweats are common place and directly deplete us of water and minerals. We don't just hit 45 and start feeling hot, it's all tied to how our changing hormones regulate our body temperature. Replenishing what is lost through night sweats and broken sleep is important.
WATER IS ONE PART OF THE HYDRATION WHOLE
You can drink plenty of water and still not feel great if electrolytes (mineral salts) are missing.
Electrolytes (especially sodium and potassium) help;
- keep fluid in the bloodstream instead of rushing straight out of the body in urine
- support normal nerve and muscle function
- support the movement between bodily compartments, eg blood into tissues
In plain terms, electrolytes help you retain and use the water you drink.
"But I'm not sweating buckets. Do I still need electrolytes?"
Heavy exercise is one context where electrolytes are beneficial. And the sodium level will need to be high to compensate for minerals lost through heavy sweating.
Here are common scenarios where electrolytes are beneficial.
1. You're consciously drinking more water, but are peeing frequently
This can happen when you increase water intake quickly without enough sodium coming in through food and fluids. The body tries to keep blood sodium in range, and urine output can rise.
2. Hot weather, air conditioning, traveling
Heat increases fluid needs. Air conditioners dehumidifies the air, and breathing air that has moisture removed means you are losing more fluid with every breath you take compared to breathing fresh air. Everything associated with travel dehydrates us.
3. Night sweats, broken sleep and the 'wired-tired' day after
Hormonally driven changes to the ability to thermoregulate can create fluid losses overnight. If you wake up feeling headachy, dry-mouthed or heavy-limbed, a morning electrolyte drink can help to restore balance in the body.
4. You're prone to cramps, headaches or 'hangover' feelings without alcohol
Those symptoms have many causes, but hydration status and electrolyte balance are on the shortlist worth checking first as it's simple to trial and measure.
HOW MUCH WATER DO WOMEN ACTUALLY NEED?
There isn't one perfect number because variables like climate, body size, diet, activity level, age and health conditions all play a role.
Australian guidelines for women are around 2.1L of fluids per day (including plain water and water in other beverages). This should increase in hot weather and when exercising.
A SIMPLE WAY TO CHECK IF HYDRATION SHOULD BE ADDRESSED
There are some clear signals your body will give you if you are suffering from dehydration .
- Urine colour: consistently dark can suggest low intake. Crystal clear can suggest too much plain water
- Morning symptoms: headache, dry mouth, heavy fatigue
It is worth noting if you have kidney disease, heart failure, uncontrolled blood pressure, or you're on medications that affect fluid balance (like diuretics), get medical advice before taking electrolytes.
WHAT ARE ELECTROLYTES
Electrolytes are minerals that carry an electrical charge when dissolved in water. Their job is practical, they help move water and nutrients into cells, keep blood volume stable and allow nerves and muscles to function properly.
The main electrolytes involved in hydration are;
- Sodium
- Potassium
- Chloride
- Magnesium (to a lesser extent for hydration, more for muscle and nerve function).
Sodium is the primary electrolyte that controls how much fluid your body holds onto. When sodium levels drop, your body tends to increase urine output to protect blood chemistry. When sodium is present, the body is better able to retain fluid in the bloodstream.
In the gut, sodium is absorbed together with glucose. When sodium and glucose move into the bloodstream, water follows them. Potassium and magnesium have supporting roles. Potassium helps regulate fluid inside cells and supports normal nerve and muscle function. Magnesium plays a role in muscle relaxation and nerve signalling.
It's a common assumption that electrolytes are for marathon runners or for those who sweat heavily. However are the right dosage for everyday use, they can have a significant impact on how you feel.
(Image: Badwater Basin Salt Flats)
A TRIAL ELECTROLYTE PROTOCAL FOR WOMEN IN MIDLIFE
Trial a 7 - 10 day test to observe how you feel when supplementing with electrolytes.
1. Morning: 500-700ml water + electrolytes
2. Midday: drink 500-700ml plain water. Don't rely on thirst alone as we know this signalling isn't reliable as we age.
3. On warmer days, or days with light exercise: add a second 500-700ml electrolyte serve.
Track 2 things:
1. Energy (0-10) by 3pm
2. Headaches/cramps
If nothing changes after 10 days, hydration probably isn't your main lever.
The Lama Hydrate 15 sachet pack is perfect for trialling the impact of including an electrolyte supplement in your daily life.
