Menstruation is a natural process that millions of women around the world go through. It is critical for women to maintain a healthy lifestyle and stay properly hydrated during this time. Staying hydrated during menstruation has numerous advantages, including the relief of period symptoms such as bloating, cramping, and fatigue. This blog post will look at the importance of staying hydrated during menstruation and how it affects period symptoms.
The Importance of Hydration:
Water is essential for various bodily functions such as digestion, circulation, and temperature regulation, and thus plays a critical role in our overall health and well-being. Women experience hormonal fluctuations during menstruation, which can result in increased water retention and bloating. Drinking plenty of water can help alleviate these symptoms by flushing the body of excess fluids and toxins.
Benefits of staying hydrated during menstrual cycle:
Bloating is a common symptom that many women experience during their period. Drinking water aids in the reduction of bloating by maintaining proper electrolyte balance, decreasing water retention, and promoting better digestion.
2. Alleviate cramps:
Cramps, also known as dysmenorrhea, are a common and, at times, debilitating period symptom. Staying hydrated can help alleviate cramps by keeping muscles well-nourished and oxygenated. Drinking water also aids in the removal of prostaglandins, the hormones responsible for cramping.
3. Fighting Fatigue:
During menstruation, fatigue and weakness are common symptoms. Dehydration can cause fatigue, dizziness, and overall weakness, so staying hydrated helps maintain energy levels. Water also promotes proper blood circulation, which ensures that nutrients and oxygen reach all parts of the body, including the brain.
4. Improving Mood:
Hormonal changes cause mood swings and irritability during menstruation. Because the brain relies heavily on water for optimal functioning, staying hydrated has been shown to improve mood and cognitive function.
Another symptom of menstruation, headaches are frequently caused by hormonal fluctuations and dehydration. Drinking water can help prevent or relieve headaches by keeping the body hydrated and promoting blood circulation.
Keeping Hydrated During Menstruation:
1.Carry a Water Bottle:
Carry a water bottle with you throughout the day to make it easier to drink water on a regular basis. This will also assist you in keeping track of your daily water intake.
2. Set Hydration Goals:
Aim for 8 glasses of water per day. Depending on your body size and level of activity, you may require more. Setting hydration goals can assist you in staying on track and consuming enough water throughout the day.
3. Drink Herbal Teas:
Herbal teas, such as chamomile, ginger, and raspberry leaf, can help relieve period symptoms while also keeping you hydrated. These teas frequently contain anti-inflammatory and pain-relieving properties, making them an excellent choice during menstruation.
4. Consume Water-Rich Foods:
Include water-rich foods, such as fruits and vegetables, in your diet. Cucumber, watermelon, tomatoes, spinach, grapes and strawberries are some of the examples.
It is critical to stay hydrated during menstruation in order to alleviate common period symptoms and promote overall well-being. Water aids in digestion, cramp relief, mood enhancement, and headache relief. Incorporating water-rich foods into your diet not only improves hydration but also provides essential nutrients that help to relieve pain. Women can better manage their period symptoms and live a healthier lifestyle by prioritizing hydration throughout their menstrual cycles.
Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.
At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.
- Better Health Channel (2021). "Fluid Retention." https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fluid-retention
- Cleveland Clinic (2019). "Dehydration: A Common Cause of Muscle Cramps." https://health.clevelandclinic.org/dehydration-a-common-cause-of-muscle-cramps/
- Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). "Water, Hydration, and Health." Nutrition Reviews, 68(8), 439-458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
- National Headache Foundation (n.d.). "Headache Hydration Tips." https://headaches.org/2007/10/25/headache-hydration-tips/
- Gaby, A. R. (2010). "Magnesium for Painful Periods." Townsend Letter: The Examiner of Alternative Medicine, (330), 48-52. https://www.townsendletter.com/article/330/magnesium-painful-periods-gaby/