I Know It’s Hot! Here’s How to Stay Hydrated During Menopause

Ok, we know exercise is a crucial component of living healthy, especially as we age. It helps us maintain bone density (do I hear BUILD IT???), manage our body composition, improve heart health and boost our mood – you know, keep us from flying off the handle when we hear someone chew too loudly. I know I’m not the only one...

But when we get hot and sweaty during our workouts, it can be challenging to stay cool and hydrated, especially during these hot summer months. So if you struggle here, the following tips are for YOU! Remember to share them with yer girls and help a sister out. :)

Ok, WHY is it so important?

We all need to stay hydrated, but for post-menopausal women it’s incredibly important. As estrogen levels decrease, the risk of dehydration increases. Estrogen helps regulate body fluids, and that includes helping us feel thirsty. If we don’t feel thirsty we may not drink our fluids. Have you noticed you’re not feeling super thirsty these days? This could by why. And if we’re not thirsty, we don’t drink our water… from our very very cool water bottles. Insanity!

Moreover, post-menopausal women are more susceptible to UTIs, which can further impact hydration levels. Flushing your body with water helps maintain energy levels, supports muscle function, and reduces the risk of heat-related illnesses. It always shocks me to discover yet another thing estrogen did for us when we had it.

So how do you stay cool during your workouts?

1. Avoid the heat of the day!

• Schedule your workouts during the cooler parts of the morning or evening. You’ll minimize overheating and won’t make you dread the next workout!

2. Your wardrobe really does matter! (Possible invitation to go shopping??)

• Moisture-wicking materials that help draw sweat away from your body keep you cool and dry. Say no to cotton, which can trap heat and moisture.

• Choose light-colored clothing to reflect those hot rays and keep your body temp down.

3. Indoors may be necessary

• Gyms or a cool, well-ventilated room in your home can make a huge difference.

• Swimming is an excellent way to stay cool while exercising! Never tried it? Not great at it? Take some lessons and stay cool – AND I swear it’s one of the best ways to get overall strength and cardio in one exercise

4. I’m a gadget girl… and cooling gadgets help!

• Cooling towels can be a great help especially if you’re in direct heat. Whether you dunk a towel in ice water or pop a cooling towel can, they feel amazing!

• I’ll bet most of us use a fan at night while we sleep. They work during your workouts too! And if you can attach a mister... well, it’s like you’ve died and gone to heaven while you work.

5. Shade... shade... shade. Need I say more?

What about staying hydrated?

1. Drink Plenty of Water (I know… duh… but it’s amazing how many of us forget!)

• Drink a glass of water about 30 minutes before you begin exercising.

• Sip water regularly during your workout.

• Don’t stop when your workout is done. Keep hydrating to replenish any fluids lost through sweat. Huge hack here: taking 10 gulps each time you pick up your bottle is a game changer!

2. Electrolytes – the little key to opening your cells to true hydration

• Sports Drinks: Sports drinks can help replenish sodium, potassium, and other electrolytes lost through sweat. But be mindful of their ingredients. Some are laden with sugars and additives. (But WHY?? Ugh.)

• The Less $$ and Natural Route: Coconut water is a natural source of electrolytes. You can also add a little pink himalayan sea salt to your water. You won’t taste it (unless you go overboard) and you’ll get the benefits of the natural electrolytes.

3. How Do You Know if You’re Hydrated?

• Besides being thirsty (which means you’re past dehydration) a simple way to check is by the color of your urine. Light yellow = adequate hydration, while dark yellow or amber = get more now!

4. Even Foods Are Hydrating

• Incorporate water-rich foods into your meals. Cucumbers, watermelon, oranges, and strawberries are excellent choices to help maintain hydration levels.

5. Watch How Much Coffee and Alcohol You Consume

• Both caffeine and alcohol can have diuretic effects. That means increased urine production and potential dehydration. It doesn’t mean you have to give them up! Just limit these beverages, especially around workout times.

Anything More for Post-Menopausal Women?

1. I’ve Said it a Million Times... Listen to Your Body

• Dizziness, headache, nausea, and excessive sweating are signs you are dehydrated. If you experience any of these symptoms, stop exercising immediately, seek shade, and hydrate.

• Modify the intensity of your workouts based on how you feel.

2. Consult Your Doc

• If you have any medical conditions or are on medications that affect hydration or temperature regulation, check with your doc first.

• If you’re undergoing HRT, ask your doctor how it might affect your hydration during exercise.

3. Be Consistent. Starting Over is Just So Hard!

• Maintaining a consistent exercise routine can help your body adapt better to the heat, humidity and intensity.

• Make hydration a daily habit, not just something you do when you feel thirsty.

Remember, the key is to listen to your body, stay informed, and make adjustments as needed. Hydration and temperature regulation are not just about comfort—they are crucial for your overall health and well-being. Don’t avoid working on your good health because it’s hot outside. There’s so much you can do inside or in the shade!

Need ideas? Check out my workout programs for you to enjoy in the comfort of your own home or at the gym on my YouTube page @lisadittmar. It’s all FREE! Stay safe, stay hydrated and stay active, yall!

Until next time!

Coach Ditty