We often forget the power of water. From helping fuel our digestive system to regulating body temperature, water is a seriously underrated part of our days. And when we’re trying to balance our hormonal functions, it’s important not to forget all the ways water can help us. See how water and hormone balance works.
The power of water
You’ve heard it once and you’ll hear it again, “Drink more water!” While neglecting your fluid intake may not seem like a big deal in your day-to-day life, you may be missing out on key health benefits, especially when it comes to your hormones. Because water and hormone balance have an essential relationship and getting enough of it supports all kinds of hormonal processes.
How much water should I drink?
Now, the actual amount you should drink, officially, is 2.7 liters, or just under 3 liters for women, up to 3.7 liters or just over 3 liters per day for men. But, as with everything, the amount that’s right for you will likely be individual to you. One of the best ways to know if you’re getting enough water is by looking at your urine. Bet you thought you wouldn’t be reading this sentence today.
Anyway, if your urine is pale yellow in color, you’re doing great in the hydration department. But if it’s darker yellow or even orange, it’s time to up your intake. And vice versa, if it is colorless, take a short break from the water. You can always keep a note of your current intake and how it affects your urination the Hormona app!
That said, depending on your lifestyle and overall health, your water intake may vary for the following reasons:
- Exercise: Aerobic and high-intensity exercise makes you sweat, so you need to increase your water intake to account for fluid loss. This is why it is recommended to drink water before, during and after training.
- High temperatures: Hot weather can lead to sweat and dehydrationand you’ll probably drink more water when it’s hot outside.
- Pregnancy or breastfeeding: Breastfeeding mothers they often see their water intake increase to ensure they stay hydrated enough for both themselves and their child.
- Illness: Illnesses that include fever, vomiting or diarrhoea, mean you need to drink more water to account for fluid loss.
Food and liquids
Now, while water is obviously essential, it’s not the only way to get hydrated. Believe it or not, about 20% of your intake comes from food. Yes, eating not only gives you tons of delicious nutrients, but many of them also contain liquids, especially fresh fruits and vegetables, and dishes like soup. And low-fat milks, sugar-free drinks, and even tea and coffee all count toward fluid intake.
Water and Hormone Balance: How Does It Work?
Getting enough fluids is vital for your hormones. Here are some of the ways water supports your hormonal health.
It helps you to have regular bowel movements
Did you know that having at least one bowel movement a day is essential to having healthy and happy hormones? Yes it’s true! And what is one of the best things you can do to support regular bowel movements? Drinking water!
Every day your liver helps remove toxins from your system by metabolizing them before they leave your body. This includes that cookie or four you ate at lunch as well as hormones such as estrogen.
When your body is working as it should, estrogen is broken down by the liver before it goes to the gallbladder and large intestine. If you drink enough water and eat a healthy and balanced diet, these dormant hormones leave the body through bowel movements.
However, if you don’t drink enough water and don’t have regular bowel movements, the contents of your colon hang around much longer than it should. And this could allow previously metabolized hormones to re-enter your system.
It helps you relax
Do the responsible thing by exercising or meditating to keep stress at bay. You go! But do you know that not getting enough water can cause your adrenal glands to pump more cortisol when you are dehydrated? This is because dehydration tells your body that you are stressed.
Cortisol spikes are the last thing you want when you want to have balanced hormones. So keep your stress levels low with H2O.
It helps your brain
You know those days when you just feel out of it? No matter how hard you try and think, you just find yourself drifting off into space and unable to function as usual.
When you get enough water every day, you ensure that your body stays hydrated – avoiding hormonal imbalance, confusion, dizziness and fatigue.
This is especially true for women going through the Menopausal transition. Staying hydrated can help reduce mood swings, hot flashes and low energy levels.
How can I increase my water intake?
So if you’re literally among all of us who don’t drink enough water, don’t sweat it. There are many effective ways to increase your fluid intake to ensure you don’t neglect your H2O needs.
Setting regular reminders to drink more water on your phone or device can do wonders for your fluid levels. So can you schedule regular breaks throughout your workday if you can.
You could also invest in a handy water bottle so you always have fluids with you. That said, since ideal water intake varies from person to person, make sure you don’t overdo it by checking your urine regularly for the latest H2O updates.
And don’t forget, in addition to water, sugar-free drinks and low-fat milk add to your fluid intake, as do fresh fruits and vegetables.
Water and hormone balance: TLDR
Getting enough water is not only good for your overall health, but it also supports your hormones in many ways. From keeping your bowels regular to helping your brain stay focused, H2O is an essential part of your hormonal health toolbox.
But getting the right amount for you can depend on several factors, including how much you exercise, any underlying health conditions, and whether you’re pregnant or breastfeeding.
One of the best ways to assess how well you’re doing in the water is to check your pee. Yes, it sounds weird, but you’re only looking at color. Light yellow is best – any darker than that and you need to increase your intake. Colorless pee is also not good as you may be drinking too much water so cut back a bit.
Getting extra fluids can be difficult, so consider setting reminders on your phone, tracking your intake, taking regular breaks if you can, and carrying a water bottle with you. And remember that water isn’t the only way to get hydrated. Clear sugar-free drinks, low-fat milks, and fruits and vegetables count.
So now you know how important H2O is to your hormones, it’s time to start enjoying the benefits of this amazing liquid. We’ll drink to it!
