*This is a collaborative post. We need water to survive, simple. Water plays an important role in our overall health and well-being. For women, in particula…
*This is a collaborative post.
Photo by Nathan Dumlao on Unsplash
Understanding Hydration and its Impact
The Essential Role of Water in Your Body
Water is not just a liquid; it's a fundamental component of every cell in your body. It serves as an avenue for many biochemical reactions, transports nutrients and oxygen to cells, regulates body temperature, and helps the body remove waste. At a cellular level, proper hydration is essential for maintaining the structure and function of cell membranes, allowing for efficient nutrient absorption.
The Signs and Symptoms of Dehydration
It's important to know the signs and symptoms of dehydration to maintain good physical health. Obviously, the first indicator of dehydration is feeling thirsty. However, your body will send out subtler signals to let you know you need to take on fluid, these include:
- Fatigue and low energy levels
- Headaches
- Dry, tight skin
- Dizziness and/or lightheadedness
- Dark urine or infrequent urination
For women, dehydration can tie in with hormonal fluctuations e.g. mood swings related to PMS or menopause can worsen due to lack of fluids. Dehydration can also affect cognitive function and cause lack of concentration and mild confusion. Also, during menstruation, it's important to take on more fluid as dehydration can cause cramps to feel more intense and cause more bloating.
Skin health, which is a concern for a lot of women, can be influenced by fluid levels. Proper hydration helps the skin to maintain its elasticity and help keep its youthful appearance.
How much water do you really need?
We're always told to drink 8 glasses of water a day, but individual hydrations can differ. Many factors determine this, which include body weight, activity level, climate and health status.
For women, hormonal fluctuations can play a part in how much water we take on. During the luteal phase (one week before menstruation), women may retain more water due to increased progesterone levels. But one thing needs to be made clear, it doesn't mean women should drink less because of this. Drinking plenty of fluids helps manage PMS symptoms.
Don't fancy plain water? Here are some options:
Drinking plain water isn't the only option to stay hydrated. Many food and drink options can contribute to your daily fluid intake, these include:
- Cucumber - this salad ingredient contains 96% of water content. They are incredibly hydrating and low in calories.
- Watermelon - this fruit is 92% water and is rich in Vitamins A and C.
- Herbal teas - it's good to opt for caffeine-free options once in a while. For example, peppermint or chamomile tea.
- Coconut water - this is a natural source of electrolytes. Coconut water is good for during and after exercise.
Metabolism and its connection to Hydration
What is metabolism and why does it matter?
Metabolism encompasses all the chemical processes that happen in your body every day. It's not just about burning calories, it's about converting the food you eat into energy your body needs to function properly.
Understanding your own body's metabolism is important for maintaining a healthy weight, managing energy levels and helping your overall health. For women, metabolism can fluctuate throughout the menstrual cycle and also change massively during pregnancy and menopause.
Hydration and fat-burning
It's tempting to think that more water intake = weight loss. Proper hydration supports overall weight management by:
- Enhancing lipolysis - The process of breaking down fat stores for energy.
- Suppressing appetite: Sometimes, thirst can be mistaken for hunger.
- Supporting exercise performance: Good hydration allows for longer, more effective workouts.
Women's specific considerations
Hormonal Fluctuations and their Impact on Hydration and Metabolism
Throughout their years, women's bodies undergo major hormonal changes from puberty through to menopause. These hormonal fluctuations can have a profound impact on both hydration needs and the metabolic rate in the body.
Estrogen and progesterone, the primary female sex hormones, influence fluid balance and metabolic rate in several ways:
- Estrogen tends to promote fluid retention, while progesterone has a slight diuretic effect.
- Estrogen can enhance insulin insensitivity, which can result in a metabolism boost. Progesterone may slightly increase BMR during the luteal phase of the menstrual cycle.
Photo by Giorgio Trovato on Unsplash
Hydration during Menstruation
During menstruation, many women will experience water retention and bloating. This is caused by the drop in progesterone levels just before menstruation begins.
There are ways to manage these symptoms:
- Increase water intake: Proper hydration can reduce water retention.
- Balance electrolytes: Eat foods rich in potassium i.e. bananas. Also foods like sweet potatoes and leafy greens.
- Limit salt intake: Excessive salt intake can aggravate fluid retention.
Hydration during Pregnancy and Breastfeeding
During pregnancy and breastfeeding, a woman's hydration needs can increase. For this reason, water is definitely good for:
- Forming amniotic fluid
- Producing extra blood volume
- Building new tissue
- Carrying nutrients
- Enhancing digestion
- Flushing out toxins and waste
Hydration and Menopause
During menopause, women often experience symptoms like hot sweats and night flashes. This in turn can lead to fluid loss. It's important to take on extra fluid during this time.
There are ways to maintain hydration during menopause: these include:
- Drinking water regularly throughout the day
- Eating hydrating foods (see list above)
- Limiting coffee and alcohol intake
- Keeping a water bottle nearby, especially during exercise and in warm weather.
Lifestyle Factors: Optimising Hydration and Metabolism
Drinking lots of fluid is essential to maintaining exercise performance and recovery. When you're well hydrated:
- Your heart doesn't have to work as hard to pump blood
- Nutrients are delivered more efficiently to your muscles
- Your body can regulate temperature more effectively
- You're less likely to experience fatigue and dizziness
Photo by Bluewater Sweden on Unsplash
Hydration and Diet
A balanced diet rich in water-containing foods can certainly contribute to overall hydration. Foods like cucumbers, tomatoes, watermelon, and leafy greens not only provide water but also essential nutrients and fibre.
Processed foods and sugary drinks can negatively impact both hydration and metabolism. These foods often contain high levels of sodium and sugar, which can disrupt fluid balance and lead to increased thirst and dehydration.
To optimise hydration and metabolism, you must:
- Focus on whole, unprocessed foods.
- Include a variety of fruits and veg in your diet.
- Choose water or herbal teas over sugary drinks.
- Be mindful of portion sizes.
Hydration and Stress Management
Chronic stress can have a significant impact on both hydration levels and metabolic function. When stressed, many people forget to drink water regularly, and stress hormones like cortisol can affect fluid balance in the body.
Also, stress can lead to emotional eating or poor dietary choices, which can further impact hydration and metabolism.Here are the ways to manage stress and support hydration:
- Practice mindfulness or meditation techniques.
- Engage in regular physical activity.
- Ensure adequate sleep.
- Maintain a consistent hydration routine.
- Consider stress-reducing herbal teas like chamomile or lavender.
Hydration and Sleep
Proper hydration is crucial for good, quality sleep. Also, good sleep is essential for maintaining a healthy metabolism. Dehydration can lead to disrupted sleep patterns, while overhydration before bed can lead to frequent night-time urination.
In order to balance hydration and sleep, you must:
- Maintain consistent hydration throughout the day.
- Reduce fluid intake 1-2 hours before bedtime.
- If you wake up thirsty, take small sips of water rather than large amounts.
- Consider using a humidifier in your bedroom, especially in dry climates.
Conclusion
The relationship between hydration and metabolism is pivotal in women's health and vitality. By understanding and optimising this connection, women can gain higher energy levels, support hormonal balance, and enhance overall well-being. Remember, hydration is not just about drinking water; it's about maintaining a delicate balance that supports all of your body's functions. From managing menstrual symptoms to navigating the challenges of menopause, proper hydration plays a crucial role at every stage of a woman's life.
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My handbag is as mysterious and magical as Mary Poppins'. I can pluck anything out of it, whether a hairbrush, keys, hand sanitiser, or an umbrella (joking!). My bag is a neverending pit. When it comes to what I like to carry in my bag, it differs between seasons. For example, in the Summer, I always like to carry some SPF cream so I can top it up during the day. During Winter, it's time to re-prioritise what I need to carry around with me.
Obviously, I don't need to carry everything but the kitchen sink with me, but there are things I like to have to hand in my bag during the colder months as well as things like my card holder, Creon (CF medication) holder and my keys.
These are my handbag essentials for the colder months:
1) Lip balm
Winter brings snow, visible breath when outside, hot chocolate, cosy jumpers and dryness. A hell of a lot of dryness. My lips go terribly dry and cracked during the Winter. I always like to have my lip balm to hand in the Winter to top up on the go. My go-to lip balm, and the only one that works for me, is the *NIVEA Lip Balm Original Care.
2) Tissues
As someone whose sinuses are a potential drippy nightmare during the Winter, tissues are a must-have in my handbag. The cold weather can make my nose turn into a leaking tap. Also, tissues are useful for those whose eyes water when it's cold. The smudged mascara look is not a cool (no pun intended) look to style in the Winter.
3) Hand cream
I am someone who carries around hand sanitiser and uses it a lot when out and about. However, when it's cold, the last thing you want is dry hands. Having that small bottle of hand cream to hand is a great way to stop dryness from taking over when outside.
4) Hand Sanitiser
I know I've already mentioned about carrying hand sanitiser. But let's face it, if you don't to catch every cold or virus lurking around, hand sanitiser is a definite must-have for anyone's handbag, not just mine. Having Cystic Fibrosis means that I have to be well aware of people and notice the signs they may be under the weather. So you can only imagine how much hand sanitiser I use during the colder months.
5) Gloves
I prefer to just stick my hands in my pockets rather than wear gloves. However, if your coat or jacket doesn't have pockets (heaven forbid) then gloves are the answer. Gloves can elevate any Winter look, even though it's nearly impossible to scroll through your phone while wearing them.
6) A foldaway umbrella
If you're a UK citizen, you will know how unbelievably unpredictable the British weather is. Even in Winter, it could be a dry, crisp, sunny day and then BAM! You're drenched by an unexpected shower. *This one from Amazon is very cute, practical, handbag-size and comes in different colours.
7) Hairbrush
I always have a mini hairbrush in my bag all year round, but when it's windy, you need to detangle your hair at a moment's notice. Make sure you have a Tangle-Teezer-esque hairbrush to hand in your handbag.
There are other things you may consider essential for your handbag for Winter as well as these essentials I've listed. Makeup items like lipstick, finishing powder or concealer may be in your bag too. Also, a portable charger for your phone is something you may keep in your bag (like I do).
I'd love to know if any of these items are in your handbag this Winter!
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