Hormones, Hydration and the Heat of Summer

Tips for staying hydrated when you can no longer rely on thirst.

After a gloriously mild spring, summer has finally decided to show up in central Ohio. Fitting I suppose, given that today is summer solstice and the official start of the summer season. In celebration, I figured today would be the perfect day to post my annual reminder about hormones and hydration.

Here's the deal: our hormones impact every system of our body, including our ability to feel thirst and offset heat by sweating. In perimenopause, phases of high hormones impact your hypothalamus and lower the trigger point for feeling thirst. So even though your body may be dehydrated, you might not feel thirsty.

Lack of thirst becomes even more of a problem as we age - postmenopausal women have consistently diminished sensations of thirst (rather than just during high hormone swings in perimenopause) meaning that relying on thirst for proper hydration is no longer a good idea.

So what to do?

We need to shift our hydration strategies from relying on thirst, to relying on common sense and maybe even implementing a hydration schedule if needed.

A few common sense signs you can look for: if your urine is dark in color and has a strong odor you’re definitely dehydrated. But if it’s completely clear you’re likely over-hydrating. Aiming for a light, pale yellow should serve most of us well.

Another hydration strategy you might consider is drinking an electrolyte solution. According to researcher Dr. Stacy Sims - who has studied hydration in female athletes - a good electrolyte solution contains:

✅ 7-9.4 grams of carbohydrates per 8 ounces in the form of glucose and sucrose (avoid maltodextrin, fructose which can upset your stomach)
✅ 180-225 milligrams sodium
✅ 60-75 milligrams potassium

Yeah, I know. That info feels like a lot of nonsense. Thankfully, all you really need to know is that Osmo, Nuun, and Skratch Labs all offer electrolyte powders that meet Dr. Sim’s recommendations.

Also, a good rule of thumb for hydrating during outdoor activity in the heat (running, sweaty yard work, playing tennis, hiking, etc.) is to drink approximately .12 ounces per pound of body weight per hour in temps 75 degrees or cooler, and .16 ounces per pound of body weight per hour in warmer temps.

So for a 150 lb. woman, that’s around 18 ounces an hour in temps lower than 75 degrees and 24 ounces an hour in warmer temperatures. But again, these are all just approximations - you may need more or less.

After re-reading that last paragraph, I'm 100% sure I'm not drinking enough when out in the heat - and I'm guessing you probably aren't either. Ugh. Adding "Hydrate!" to my already too-long list of "things I didn't have to worry about prior to perimenopause but should be paying attention to now". Sigh.

Here's to the coming months of fully-hydrated, wonderful summer days!

Until next week,
Rebecca

P.S. Is it menopause rage, or do you just need a Diet Coke?

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