Hydration advice is often presented as universal: drink more water, carry a bottle, aim for eight glasses a day. But emerging conversations around personalised wellness are challenging that idea, particularly when it comes to women’s health.
From menstruation to pregnancy to menopause, hormonal shifts influence how the body regulates fluids and minerals. Yet most hydration guidance remains generic and most often male-centric, rarely acknowledging female physiology or how women’s needs evolve over different stages of life.
Electrolytes, including minerals like sodium, potassium and magnesium, play a key role in helping the body absorb and retain fluids. They also regulate nerve function and contribute to muscle activity, and while they are commonly associated with endurance sport, their importance extends far beyond the gym.
“Hydration is not just about water,” says Mark Myerson, CEO of REVIVE. “Electrolytes are the minerals that allow your body to properly absorb and utilise the water you drink. Without them, hydration is incomplete.”
Understanding how hydration needs change over time is key to maintaining energy and overall wellbeing.
Hormonal fluctuations throughout the menstrual cycle can influence hydration status, energy levels and fluid balance. Many women experience symptoms such as headaches, fatigue, cramps or bloating in the days leading up to their period – all of which can be worsened by dehydration or mineral imbalances.
Hydration tips during menstruation:
- Increase fluid intake in the days leading up to your period.
- Include electrolytes to aid fluid absorption and help manage fatigue.
- If exercising, replenish fluids and minerals afterwards to assist recovery.
- Pay attention to symptoms such as headaches or muscle cramps, which may signal dehydration.
During pregnancy, the body undergoes significant physiological changes. Blood volume increases, fluid requirements rise and the body works to support both mother and baby. Hydration also remains important after birth, particularly for mothers who are breastfeeding, as fluid demands remain elevated and fatigue increases due to broken sleep and the physical demands or caring for, and feeding, a newborn.
Hydration tips during pregnancy and postpartum:
- Increase water intake throughout pregnancy as fluid needs rise.
- Include electrolytes to help the body retain fluids more effectively.
- Drink regularly throughout the day rather than relying only on thirst signals.
- Pay attention to fatigue or dizziness, which can sometimes indicate dehydration.
Hydration becomes especially important during pregnancy and postpartum, when fluid demands increase significantly. Electrolytes can assist with fluid absorption and lactation, but women should consult a healthcare professional where there are any underlying conditions or concerns.
During menopause, declining estrogen levels can influence how the body regulates temperature and fluids. Symptoms such as hot flashes and night sweats can lead to increased fluid loss, while the body’s thirst response may become less reliable with age. This makes consistent hydration more important.
Hydration tips during menopause:
- Increase fluid intake if experiencing night sweats or hot flashes.
- Include electrolytes to help restore fluid balance.
- Maintain steady hydration throughout the day rather than waiting until thirsty.
- Stay mindful of hydration around exercise to maintain energy and recovery.
Despite growing awareness around women’s health, hydration advice has remained largely unchanged for decades. Yet, for many women balancing work, exercise, family life and hormonal changes, hydration can influence everything from energy levels to concentration and recovery.
“Hydration should be viewed as a foundation of health, not an afterthought,” Mark says. “Recognising that hydration needs evolve and that electrolytes are part of that equation can help women support their wellbeing at every stage of life.”
As understanding of women’s health continues to evolve, so too may the way we approach hydration, moving beyond one-size-fits-all advice toward strategies that reflect the realities of the female body.
REVIVE notes that electrolyte supplementation may not be suitable for everyone. Individuals with kidney disease, hypertension, or those taking diuretic medication should consult a healthcare professional before using electrolyte products. Pregnant women experiencing oedema (swelling), water retention or preeclampsia are also advised to seek medical guidance before adding electrolyte supplements to their routine.
For more information on REVIVE and the science behind electrolytes, visit www.getrevive.co.za .
