Dehydration in menopause:
skin health

This article is intended for information purposes only and does not constitute or replace advice from a medical professional.

Dehydration in menopause: skin health

There are a few symptoms of menopause that are often talked about: hot flushes, night sweats and difficulty sleeping are well-documented problems that go hand in hand with menopause. But did you know that your skin is often affected during this time of change? Declining hormone levels can impact your skin, leaving it dry and feeling dehydrated. Read on to find out more about skin dehydration in menopause and how to prevent dry skin during menopause.

The link between menopause and dehydration

Oestrogen and progesterone are the two hormones that fluctuate and decline during menopause. They also help to control the hydration levels in your body, including how thirsty you are, how much you drink, salt levels in your body and how your kidneys function. Oestrogen helps your body to hold water, while progesterone helps you to get rid of excess fluid through urine. When these hormone levels change, it can impact the delicate balance of fluid in your body. Menopause can also cause you to sweat excessively and need to visit the toilet more often. These are additional ways for your body to lose fluids and can leave you feeling dehydrated.

Oestrogen is also the hormone in charge of regulating your skin health. It does this by stimulating the production of natural oils that keep your skin moisturised and collagen that maintains your skin's strength and elasticity. When oestrogen declines and stops doing its job properly, it will also have an impact on your skin, leaving it feeling dry, flaky or dull.

Key symptoms of dehydration in menopause

Here are a few of the key signs that indicate your body may be experiencing dehydration in menopause:

• Headaches
• Fatigue
• Lack of concentration
• Confusion
• Urinary tract infections (UTIs)
• Constipation

Practical ways to improve your hydration

If you’re concerned about dehydration in menopause, the best thing to do is keep an eye on what you’re eating and drinking each day. Here are some tips on hydrating foods and drinks to add to your diet, and how to monitor your daily water intake.

How much water do you really need?

You probably know that 2 litres, or 6-8 glasses of water per day, is what you should be aiming for, and this is backed by the NHS. If you’re not used to it, this amount can seem daunting at first. Here are a few tips you can use to keep hydrated every day:

• Don’t feel like you have to gulp down a whole glass; sipping on water often is a better method to stay hydrated.
• Carry a water bottle with you during the day or keep a jug of water on the table at mealtimes.
• If the weather is hot or you’ve been exercising, prioritise drinking more.
• Check your urine: a pale yellow colour indicates you’re well-hydrated; if it’s dark in colour, you’re dehydrated.
• If you’ve consumed alcohol, be aware that your body will lose more water. Have a glass of water for every alcoholic drink to prevent fluid loss.
• Drinking tea, coffee, fizzy drinks and fruit juice still contributes to your daily fluid intake, but keep in mind these drinks can also contain added caffeine, sugars, sweeteners and other ingredients that can have a negative impact on your health.

Hydrating foods and drinks to add to your diet

Around 20-30% of your daily water intake comes from food. If you’re informed about nutrition, you can make good food choices that will help with dehydration in menopause. Here are some tips on food and drinks to prioritise to keep your body hydrated:

• Eat a diet that includes plenty of whole foods, fruits and vegetables. Foods that are high in antioxidants and Omega-3 can promote skin health. This includes salmon, oily fish and berries.
• Focus on hydrating fruits and vegetables like cucumber, celery, watermelon and strawberries that contain high volumes of water.
• Nutrients like Vitamin E and zinc can support your skin’s hydration levels and appearance. Try eating avocado, walnuts, hazelnuts, almonds, flaxseed and chia seeds.
• Clear soups or homemade broth can add to your hydration levels and also provide other nutrients when they’re packed with vegetables.
• Unsweetened tea, coffee or herbal teas, like chamomile or peppermint, can be a good way to boost your fluid intake if you need a change from just water.

How to prevent dry skin during menopause

Now you know more about how to hydrate your skin from the inside, here are some dry skin menopause remedies to give your skin some TLC:

• Take lukewarm showers or baths; overly hot water can leave menopausal skin feeling dry and flaky. Bathe or shower for no longer than 15 minutes.
• Avoid harsh body washes and soaps; the best shower gel for menopausal skin uses ingredients of natural origin and is free from sulphates. Sanex Expert Skin Health Moisturising Shower Gel provides 12 hours of hydration and leaves your skin less prone to dryness.
• For skincare, use gentle cleansers and moisturisers that contain ceramides and hyaluronic acid. Avoid anything that will strip your skin’s natural oils, like exfoliants or foaming cleansers.
• Use a humidifier in your room at night. This will help to add some moisture back into the air.

FAQs

Here are the answers to some commonly asked questions about dehydration in menopause and how to prevent dry skin during menopause:

Does menopause cause dry skin?

Yes, menopause can cause your skin to feel dry. Oestrogen stimulates collagen and natural oils in your skin, so when your hormone levels drop, your skin can be left feeling parched and itchy.

How to prevent dry skin during menopause?

To combat dry skin during menopause, pay attention to the skin and body care products you use. Look for products that use natural ingredients and avoid harsh chemicals like fragrance and sulphates. Use a mild cleanser instead of soap and moisturise your face and body straight after showering. The best lotion for menopausal dry skin contains hyaluronic acid or ceramides that help to boost and lock in moisture.

Can dehydration in menopause make hot flashes worse?

Yes, dehydration in menopause can make hot flashes worse. If your body needs water, it will struggle to regulate your temperature and cool down, which can potentially trigger or make hot flashes worse.