Hydration in Middle-Age Females

Hydration. Everyone says you should just drink more water. First, I’ll tell you why that’s important for everyone, and then I’ll let you know why it’s essential for ladies in this stage of life.

You’ve probably heard drinking water stimulates metabolism and helps you lose body fat. This is true, especially when drinking cold water promotes thermogenesis or body heat production. The body expends energy to warm the cold fluid to body temperature, thus boosting metabolism.

If you are trying to lose weight, a 2014 study might interest you. In the study, 50 overweight female participants drank two cups of water before each meal and ate 22% fewer calories. If an average meal is 500 calories, consuming 22% less is about 110 calories, totaling approximately 330 calories saved daily over three meals—a significant reduction.

In addition to potentially lowering calories, adequate hydration can improve workout performance by decreasing fatigue, allowing you to exercise longer and burn more calories. None of this is new information. Here is where this information diverges for women in middle age:

Hydration in Middle-age

For women, hydration levels differ due to hormonal impacts on blood plasma volume. Hormones like estrogen and progesterone affect the hypothalamus, which regulates fatigue, fluid balance, core body temperature, sodium retention and loss, and thirst signals. As these hormones decline in middle age, our thirst signals dampen, making hydration more complex.

Exercise, weather conditions, and medication can also hinder hydration, as side effects can influence hydration levels. Commonly prescribed medications such as Antihistamines (Zyrtec and Benedryl), Antidepressants, ACE Inhibitors (used to treat high blood pressure), Beta Blockers, SGLT2 Inhibitors (used for diabetes management), and many more can increase the likelihood of dehydration. It is critical that you are aware of the signs of dehydration and maintain adequate fluid intake even when you are not thirsty. 

Dehydration and Cortisol

A 2018 study found that long-term dehydration can boost cortisol production, the stress hormone, leading to fatigue, reduced motivation, and impacted willpower. This is particularly troubling for those who might already be struggling with maintaining high energy levels or motivation in their daily lives.

Hydration also improves cognitive function and mental performance. Since cortisol and stress tend to run higher for many middle-aged women, maintaining proper hydration is crucial for this population. High cortisol levels, coupled with the challenges of everyday stressors, can significantly damage mental and physical health. Staying well-hydrated can help balance cortisol levels, thereby reducing stress and improving overall well-being.

Hormones in women affect the ability to regulate heat through sweating. This physiological response can be especially evident during menopause or other hormonal changes that occur in middle age. Every woman who has had night sweats instinctively understands the discomfort and disruption it can cause. Blood plasma volume drops when we sweat, impacting our ability to cool our bodies down. If blood plasma volume isn’t high enough, sweating becomes ineffective, causing the heart to work harder and raising core temperature, leading to fatigue and reduced energy.

Drinking plain water may not always fix the issue, as cells need sodium and glucose to absorb water. These nutrients help facilitate water transportation into cells, ensuring proper hydration. Some low-carb hydration drinks also lack the necessary carbs to effectively get water into the cells, which can be problematic for maintaining optimal hydration levels.

Besides sodium and glucose, other electrolytes, like magnesium, are crucial for this process. Without these essential electrolytes, water cannot be effectively dissolved and utilized in the body. Therefore, when choosing hydration drinks, it’s important to ensure they contain a balanced mix of carbohydrates and electrolytes to support proper hydration. Ensuring the right combination of sodium, magnesium, and other electrolytes in drinks is vital for maintaining the body’s fluid balance and overall health.

How do I Know if I’m Hydrated?

The best way to know if you’re hydrated is with a blood draw, but more conveniently, you can use a urine chart. Note that toilet water dilutes urine, making it look lighter than it is. To prevent dehydration, look for hydration drinks with sugars, sodium, and potassium, but watch the calorie content.

Conclusion:

Staying hydrated is crucial for everyone, but it’s especially important for middle-aged women due to hormonal changes affecting fluid balance and overall health. Drinking water can help boost metabolism, improve workouts, and manage weight. However, as women age, hormone changes like estrogen and progesterone can make it harder to stay hydrated because they affect thirst signals and body temperature regulation. By staying aware of their hydration needs, middle-aged women can better support their health and well-being.