The hot weather can play havoc with our bodies, especially if we’re already experiencing menopausal symptoms such as hot flushes or night sweats. But by making sure we keep hydrated through drinking enough water, we really can help to cool our body down from the inside.

We know that hot flushes and night sweats are caused by fluctuations in the small portion of the brain that controls your body’s temperature called the hypothalamus. In warmer weather the hypothalamus has to work extra hard to regulate your temperature and if you’re going through the menopause this can cause these frustrating symptoms to become more intense. This means that you need to take extra care that you don’t become dehydrated.

Drinking at least two litres a day of cold water is the best way to stay hydrated and cool. As well as stopping you from becoming dehydrated, it can help to keep joints lubricated, ease stomach issues, stop you getting headaches and help with fatigue and concentration... the list of benefits is endless!  

Here are some top tips for improving hydration:

• Drink water from a quality source – a water filter jug is cheap and provides the purest water
• Try to drink at least two litres of water a day
• Limit your intake of tea, coffee, alcohol or carbonated soda drinks as they are diuretics (they take a little extra fluid from your body)
• Increase your intake of water-rich foods i.e. fruits and vegetables
• Avoid salt on your food as much as possible; consume sodium-rich plant-based foods instead
• Infuse citrus fruits, cucumber, or herbs into your water to naturally flavour it
• Keep an eye on your urine: dark yellow means dehydrated, light yellow means hydrated
• Make sure you keep a jug of water beside you in bed to replace fluids lost through night sweats.
  
  

Don’t just drink water, take a dip in it!

If you can, take some time to go for a refreshing swim as it’s a great way to cool the body down. It can also help to reduce stress and increase blood circulation. Many ladies enjoy an aqua aerobics class as a refreshing way to keep fit.

Food can keep you hydrated too

Eating a healthy diet is important for regulating menopause symptoms. In the summer months there's a much bigger variety of fresh fruit and vegetables as they come into season. Soups, watermelon, cucumbers, strawberries and salads are all great for re-hydrating.  

If you'd like to find out more about the importance of staying hydrated in the menopause, have a read of our guide here. 

What are your tips to stay hydrated on a hot day? Let us know in the comments below!