Hi, Welcome to my weekly womens wellness newsletter.
Are You Adequately Hydrated?
Are you actually hydrated?
Today’s wellness newsletter we are talking about hydration.
Most menopausal women are chronically under-hydrated — and often don’t realise it.
So how do you know?
Signs You May Be Dehydrated
Urine colour
Pale straw = well hydrated
Dark yellow = likely dehydrated
Morning urine is always darker — check mid-morning instead.
Thirst
As we age, thirst signals become less sensitive.
You may already be dehydrated before you feel thirsty.
Energy & brain function
Brain fog
Fatigue
Headaches
Poor focus
Low mood
Many women assume this is “just menopause” — but hydration plays a role.
Skin & tissues
Dry skin
Dry mouth
Vaginal dryness
Constipation
Oestrogen decline already affects tissues — dehydration makes it worse.
Exercise performance
Dizziness when standing
Muscle cramps
Unusual exhaustion
Time to review fluids and electrolytes.
Are You Drinking Enough?
A simple guide:
30–35ml per kg bodyweight daily
Plus extra for training, heat or night sweats
For many active women, that’s 2–3 litres per day.
But hydration isn’t just water — electrolytes matter too.
Quick Hydration Checklist
□ I drink water within 30 minutes of waking
□ My urine is pale by mid-morning
□ I drink consistently (not all at once)
□ I increase fluids on training days
□ I replace fluids after hot classes or night sweats
□ I don’t rely on coffee alone
□ I don’t wait until I feel very thirsty
Does the Brain Mix Up Hunger and Thirst?
Yes.
Both are regulated in the hypothalamus, so mild dehydration can feel like:
Sugar cravings
Snack urges
Afternoon dips
Feeling unsatisfied after eating
Sometimes it’s not hunger — it’s thirst.
Before snacking, drink a glass of water and wait 10 minutes.
So what should we drink?????
Tap Water in the UK — Is It Safe?
Yes.
UK tap water is among the most strictly regulated in the world. It is tested frequently and must meet high safety standards.
For most people, tap water in the UK is perfectly safe to drink.
However, there are a few nuances worth knowing.
Why Some People Choose Filtered Water
Even though tap water is safe, it can contain:
- Chlorine (used to disinfect)
- Trace metals from old pipes
- Limescale (especially in hard water areas)
- Microplastics (small amounts have been detected in many water sources globally)
Filtered water can:
- Improve taste
- Reduce chlorine
- Reduce limescale
- Lower certain contaminants
If you live in a hard water area (many parts of England), filtered water can taste noticeably better.
What About Bottled Water?
Pros:
- Convenient
- Often mineral-rich (depending on source)
Cons:
- Expensive long-term
- Plastic exposure (even BPA-free bottles can leach microplastics)
- Environmental impact
I use a filter jug and find that the taste is so much better than my tap water.
So the real question is…
Are you drinking enough?
Let me know and is it something you need to work on this week?
Rachel x
07976 268672
Come an join me for 4 weeks of Online classes an wellbeing tips every day just like this – My new online programme is called ELEVATE click here for details.
Ps For my local Reformer & Hot classes in my studio in Derbyshire click here
PPS I set a goal this year to start a weekly vlog and document running a fitness business, being a training provider, organising events and post in on Youtube every Saturday if you would like to watch here is this weeks id love you to see click here
