We often forget about the power of water. From helping to power our digestive systems to regulating body temperature, water is a seriously underrated part of our days. And when trying to balance our hormonal functions, it’s crucial not to forget about all the ways that water can help us out. Here’s 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 could 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 sorts of hormonal processes.
How much water should I drink?
Now, the actual amount you should be drinking, officially, is 2.7 liters, or just under 3 quarts, for women, to over 3.7 liters, or just over 3 quarts a 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 pee. Bet you thought you wouldn’t be reading that sentence today.
Anyhoops, if your urine is a pale yellow color, you’re doing great on the hydration front. But if it’s darker yellow or even orange, time to up your intake. And conversely, if it’s colorless, take a short break from the water. You can always keep a note of your current intake and how it affects your pee on the Hormona app!
That said, depending on your lifestyle and overall health, your water intake can 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 the fluid loss. This is why it’s recommended you drink water before, during, and after working out.
- High temperatures: Warm weather can lead to sweat and dehydration, and you’ll likely find yourself drinking more water when it’s hot outside.
- Pregnancy or breastfeeding: Breastfeeding mothers often see their water intake increase to ensure they stay hydrated enough for both themselves and their child.
- Sickness: Illnesses that include fever, vomiting, or diarrhea, mean you need to drink more water to account for fluid loss.
Food and liquid
Now, while water is, obviously, essential, it’s not the only way you get liquid. Believe it or not, around 20% of your intake comes from food. Yup, eating not only gives you tons of tasty nutrients, but lots of it also contains fluid, particularly fresh fruit and veg, and dishes like soup. And low-fat milks, unsweetened drinks, and even tea and coffee all count toward your liquid intake.
Water and hormone balance: How does it work?
Getting enough fluid is vital for your hormones. Here are just some of the ways water supports your hormonal health.
It helps you have regular bowel movements
Did you know that having at least one bowel movement per day is essential to having healthy and happy hormones? Yep – it’s true! And what’s 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, like Estrogen.
When your body works as it should, Estrogen gets broken down by the liver before it goes to the gallbladder and large intestine. If you’re drinking enough water and eating a healthy and balanced diet, those inactivated hormones leave the body by way of a bowel movement.
But, if you’re not drinking enough water and having regular bowel movements, the contents of your colon are hanging out much longer than they should. And that could allow the previously metabolized hormones to re-enter your system.
It helps you chill out
You’re doing the responsible thing by exercising or meditating to help keep stress at bay. Go you! But did you know that not drinking enough water can cause your adrenal glands to pump out more Cortisol when you’re dehydrated? That’s because dehydration tells your body you’re stressed out.
Spikes in Cortisol are the last thing you want when you’re looking 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 you normally do.
When you get enough water daily, you ensure 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 dwindling energy levels.
How can I increase my water intake?
So if you’re among the literally all of us who don’t drink enough water, don’t sweat it. There are loads of effective ways to increase your fluid intake, to help ensure you’re not neglecting your H2O needs.
Setting regular reminders to drink more water on your phone or device can work wonders for your fluid levels. So too can scheduling regular breaks during your work day, if you’re able.
You could also invest in a handy water bottle, so you’ve always got fluids with you. That said, as the ideal water intake varies from person to person, make sure you’re not overdoing it by checking your pee regularly for the latest H2O updates.
And don’t forget, in addition to water, sugar-free drinks, and low-fat milk all add to your fluid intake, as do fresh fruit and veggies.
Water and hormone balance: TLDR
Getting enough water isn’t just good for your overall health, it also supports your hormones in a multitude of ways. From keeping your bowels regular to helping your brain stay focused, H2O is an essential part of your hormonal health toolkit.
But getting the right amount for you can depend on a number of 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 on the water front is to check your pee. Yes, that sounds weird, but you’re just looking at the color. Pale yellow is best — any darker than that and you need to up your intake. Colorless pee isn’t great either, as you may be drinking too much water, so cut down a little.
Getting extra liquid can be tricky, so think about 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 you can get liquid. Clear, unsweetened drinks, low-fat milks, and fruit and veggies all count.
So now you know how important H2O is for your hormones, it’s time to start reaping the benefits of this amazing liquid. We’ll drink to that!
