Hydration in Menopause - what you need to know if you exercise

Whenever I talk about nutrition that supports menopause, I always start with the belief that we all know and understand that drinking water is good for us. But time and time again, as I look into the way health changes as we age, I realise that the rules we used to follow in our 30's now need a bit of an update.

I have recently finished a 10-day Reset Cafe that looked at many of the nutritional aspects of fitness, because no Personal Trainer would be worth their salt if they did not support training with this element - and each time I read the research, it strikes me how important it is for us to know these things.

So what is it that I found out - and how can this help you too?

Let me say this first, because I think it matters.

If you are tired, foggy, stiff, or just not quite yourself at the moment, you are not failing - and you are not imagining it.

One of the things that keeps coming up in conversations I have with women in is hydration.

Not in a dramatic way.

Not in a “drink more water” way.

But in that quiet, frustrating way where you’re doing lots of things right, yet you still don’t feel right.

And hydration is often sitting there in the background, quietly causing trouble.

So imagine we’re sitting down with a coffee, and I’m saying,“Can I tell you something that no one really explains properly about hydration and menopause?”

Because this is not about carrying a massive bottle everywhere or forcing yourself to drink when you don’t want to.It’s about understanding why your body is behaving differently now.

We’ve been taught to think about hydration as a basic habit....Something simple.... Almost boring.

• Drink some water.

• Tick the box.

• Move on.

But the truth is, hydration is absolutely central to how the body works. Water is how nutrients move around your system. It supports digestion, circulation, joint movement, temperature control, and brain function. Everything relies on it.

So when hydration is off, even slightly, the whole system feels a bit clunky.

What makes midlife tricky is that hydration doesn’t suddenly become important because we’ve done something wrong. It becomes important because hormones change how the body regulates fluid.

You can be drinking the same as you always have and still feel different.

And that is where the confusion can begin.

Oestrogen plays a role in fluid regulation - It helps with blood volume, thirst signals, how the kidneys handle sodium, and how we regulate heat.

As oestrogen starts to fluctuate and then decline, the body becomes less efficient at holding onto fluid. Thirst becomes less reliable. Fluid losses, especially through sweating and night sweats, increase.

So you might not feel thirsty, but you are under-hydrated. You might drink plenty, but your body doesn’t use it as efficiently.

This is why so many women say,“I don’t understand it. I’m doing what I’ve always done, but I feel different.”

And honestly, that makes complete physiological sense.

One of the hardest things about dehydration in menopause is that it rarely announces itself.

We imagine dehydration as something dramatic....Extreme thirst..... Dizziness...Feeling faint.

But in midlife, it’s much quieter than that.

It looks like:

• Feeling tired in a way that doesn’t quite match your day

• Brain fog that makes you feel slightly disconnected

• Headaches that come and go

• Joints that feel stiff or creaky when you move

• Dry eyes that suddenly need drops

  
  

And the frustrating part is that all of these things can also be blamed on menopause itself - and so, hydration often gets missed.

Let’s start with fatigue, because this is the one I hear about the most.

Not the “I didn’t sleep well” tiredness.

The kind where you wake up tired and stay tired....when you’re under-hydrated, blood volume drops slightly....that means the heart has to work harder to circulate oxygen...and one of the results might be a low-level fatigue that doesn’t lift easily....and rest doesn’t always fix it.....and sometimes, what your body actually needs is fluid.

Hydration affects blood flow to the brain and how neurotransmitters work. Even mild dehydration can make concentration harder.

This often shows up as:

• Losing your train of thought

• Struggling to focus

• Feeling mentally “flat”

• Low-grade headaches

• 
  

The thing that surprises most people is how quickly this can improve once hydration is addressed. Not instantly, but noticeably.

Stiff Joints and Movement That Feels Harder Than It Should

This one often catches people out.

Cartilage, fascia, and connective tissue all rely on water. When hydration is low, tissues lose some elasticity and lubrication.

That can make movement feel heavier.

Stiffer.

Less comfortable.

Especially first thing in the morning.

This doesn’t mean hydration replaces strength or mobility work. But it does affect how movement feels, and that can influence motivation more than we realise.

Dry Eyes, Dry Skin, Dry Everything

Menopause already increases dryness. That’s a given.

But dehydration makes it worse.

Dry eyes, in particular, are often one of the first signs that fluid balance is off. Especially if you spend a lot of time looking at screens.

It’s not just a local issue. It’s systemic.

Hydration and Exercise (Why Workouts Suddenly Feel Harder)

Another thing I hear a lot is,“I feel like exercise is harder than it used to be.”

And sometimes that’s true. Bodies change - but hydration plays a bigger role than most people realise.

When you’re under-hydrated:

• Your heart rate rises more quickly

• You feel hotter sooner

• Exercise feels harder at the same intensity

• 
  

Even mild dehydration reduces strength and power. And the frustrating bit is that you might not feel thirsty at all.

So you assume you’re losing fitness, when actually you’re under-prepared.

Arriving at exercise already hydrated makes a bigger difference than trying to catch up during the session.

Hydration Is Part of Nutrition (Not Separate From It)

This is really important.

Hydration isn’t just about water. It’s about fluid balance.

Food plays a huge role here.

Eating regularly helps because food provides sodium, which helps you retain fluid. Skipping meals often makes hydration worse, not better.

Hydrating foods count too.

• Soups

• Fruit

• Vegetables

• Yoghurt

• Stews.

They all contribute.

And despite what we’ve been told, salt is not automatically the enemy. Very low-salt diets can actually impair hydration, particularly if you’re active or dealing with night sweats.

This isn’t about eating lots of salt. It’s about not being afraid of adequacy.

What Actually Helps (Without Turning Life Upside Down)

So what does this look like in real life?

It looks like:

• Starting the day with fluids

• Drinking little and often rather than forcing big volumes

• Eating regular meals

• Letting food support hydration

• Adjusting intake on active or stressful days

• Not waiting until you feel thirsty

  
  

And most importantly, paying attention to how you feel.

If energy improves, headaches ease, movement feels better, hydration is probably supporting you well.

The Bit I Really Want You to Take Away

Hydration in menopause is not about being “good” or ticking boxes.

It’s about understanding that your body is working with a different rulebook now.

And once you work with that, rather than against it, things often start to feel more manageable.

Not perfect.

But easier.

And honestly, at this stage of life, that matters.

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This conversation around hydration is part of a wider series of café-style talks within Café Rachel 26, a six-week programme running from 2 February to 14 March 2026.

It is designed for men and women who want to understand their health better and feel more confident in how they move, eat, and care for themselves, without extremes or quick fixes.

If this blog felt like a helpful chat rather than a lecture, and you are interested in exploring topics like movement, strength, nutrition, energy, and habit building in the same practical, supportive way, Café Rachel 26 may be a natural next step.

Sometimes, feeling better begins with the right information, shared in the right space.

Across the six weeks of Café Rachel 26, we explore:

• How exercise, nutrition, and lifestyle choices support healthy cholesterol levels

• Core and pelvic floor strength for back stability and everyday confidence

• Strength training to support bone density and long-term musculoskeletal health

• Energy, recovery, and lifestyle strategies to stay active without constant fatigue

• How Pilates supports overall health and wellbeing

• Building habits and normalising healthy routines that last beyond the programme

How to join Café Rachel 26

To join the programme, you will need to Buy a Pass using the link below:

👉 https://www.rbhfitness.co.uk/classpass

Buying a pass registers you on the system and secures your place on Café Rachel 26.

Once your pass has been purchased, you will receive:

• Confirmation of your joining fee

• Further information on how to access the private Facebook group

• Details on how to join the private YouTube channel where sessions are stored

  
  

Please make sure the email address you use at checkout is correct, as all access information will be sent there. If you have any questions or run into any problems during the process, just get in touch and I will be happy to help.