The Menopause Charity

As we age our body doesn’t retain moisture as well and we lose our sense of thirst. So it is important we take on more liquid. Staying well hydrated helps make skin, hair and nails healthier, reduces urinary infection and urgency and reduce headaches and ensures our brain stays active reducing fatigue and brain fog.

The NHS Eat Well Guide suggests everyone should drink 6 to 8 cups or glasses of fluid a day.  During and after menopause, it is increasingly important we make a conscious effort to stay hydrated with healthier drink choices.  Not only to combat symptoms such as night sweats and hot flushes where we lose more moisture, but also to help us lower the effects of other symptoms.

Did you know?

Drinking more water can counterintuitively guard against incontinence.  Opting for healthier choices, reducing caffeinated and alcoholic drinks is key to reducing bladder urgency.

What to drink


Drinking plenty of water is a healthy and cheap choice for quenching your thirst.  If you don’t like the taste, add a slice of lemon or lime.


Milk is a good source of calcium that is vital in supporting healthy bones.

Choose semi-skimmed, 1% fat or skimmed milk, or opt for oat and soy milks that may be fortified with vitamins and minerals.

Tea and coffee

Drink caffeinated drinks in moderation.  Remember caffeinated drinks make you produce urine more quickly, make it more difficult for you to get a good night’s sleep and can trigger the body’s stress response causing hormonal imbalance.

Fruit or herbal infused teas are often caffeine-free and are a really healthy option to ensure you take on more liquid.

And don’t forget…

Enjoying a balanced diet full of fresh fruits and vegetables are all great ways to stay hydrated.  If you like smoothies this contributes to one of your five a day.

Top tip

Does your loss of thirst stop you staying hydrated?  Use your phone to set a timer to remind you throughout the day or track your fluid intake.

Rachael Edgerton

Rachael’s Story

Clare Ward

Clare’s Story

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