How Drinking Water During Menopause Is Beneficial for Skin

Our bodies need water to support optimal overall health. Proper hydration helps regulate body temperature, prevent infections, lubricate joints, and maintain organ function.¹

Women transitioning through menopause may especially benefit from prioritizing drinking enough water, as it may help to reduce certain symptoms, such as hot flashes, bladder irritation, and or dizziness. Water can also help keep aging skin looking healthy and youthful—and don’t we all strive for that?²

Keep reading to learn more about the main changes you may experience to your skin when in perimenopause or menopause, in addition to how drinking enough water may help to support your skin health during menopause and beyond.

Facts About Skin

The skin is the body’s largest organ. Our skin protects us from harmful agents like pollutants, germs, and toxins. It also helps to prevent dehydration by limiting the amount of water that leaves the body through evaporation. Skin is comprised of three layers: subcutaneous (bottom), dermis (middle), and the epidermis (top). Each layer has its own purpose, and they all need proper hydration to function properly.³

Skin is our most visible organ—and we go to great lengths to keep it looking its best. The U.S. Census and Simmons National Consumer Survey found that the average American spends about $322 each year on skin care regimines.⁴ Maybe it’s our society’s obsession with preserving youth that drives the quest for ageless skin; after all, our culture does tend to prize a youthful, glowing appearance, while fine lines and wrinkles are often frowned upon. But the reality is that as we age our skin changes, and many of these changes begin to take place specifically as women begin to approach menopause.

How Menopause Affects Your Skin

Our bodies are made up of 60-70% water during much of our lives, but as women enter menopause, this amount can drop to just 55%. One reason for this decrease is because during menopause, estrogen levels fall, which causes body tissue to retain less moisture.⁵

Lower estrogen levels also affect the production of collagen, a protein that makes up the skin’s structure. Collagen enables strength and elasticity, which helps skin look “plump.” Women lose about 30% of collagen during the first five years of menopause and 2% each year afterward for the next 20 years. A lack of collagen may result in dry skin that’s prone to wrinkling and sagging.⁶

How Much Water Should You Drink?

Our body functions best when it’s adequately hydrated. In addition to keeping your skin healthy, consuming water also:⁷

• Prevents/treats headaches from dehydration
• Boosts mood, energy levels, and brain function
• Prevents acne/pimples
• Assists in weight loss by boosting metabolic rate

We know that water can support many benefits in the body, but you may be wondering specifically, how much water do you need to drink during menopause to help maintain a youthful look? Although the precise amount of water intake you need each day depends on your height, weight, and individual metabolism, a general rule is to consume 5-8 glasses of water a day.⁸

Drinking unfiltered water is ideal, because natural water contains nutrients, electrolytes, and minerals. And while two-thirds of your daily intake should be unprocessed water, other acceptable liquids include coffee, tea, and juice. Sugary drinks and alcohol (which can cause dehydration), however, should be limited.⁹

Certain environmental factors like temperature, humidity, and atmospheric pressure can also contribute to water loss, so consider consuming extra water in dry, warm weather. Increasing water intake when sweating is also a good idea, like during exercise or if you struggle with night sweats.¹⁰

Other Ways to Pamper Skin in Menopause

To keep your skin healthy during menopause, consider your diet and skincare routine; together these factors can affect fine lines and wrinkles as you age. Some additional ways to care for your skin as you age include:

Eat healthy food.

Eating plenty of fruits and vegetables is important and try to avoid potentially inflammatory foods (refined flours, trans fats, and processed foods). Sugar should be consumed in limited amounts—high-sugar diets are linked to premature aging of skin. Smoking should also be avoided.¹¹

Use quality cleansers and moisturizers.

Choose a mild cleanser over soap, which can contribute to dry skin—and follow up each face wash with a quality moisturizer. Products containing ceramides, hyaluronic acid, and/or glycerin are good choices. Applying a skincare product with peptides before bed is a good idea, too.¹²

Apply sunscreen.

Putting sunscreen on before going outdoors is always a good idea. Look for a broad-spectrum product labeled SPF 30 or higher and apply to any skin directly exposed to sunlight.¹³

If you have questions or concerns about proper skin care and hydration, or if you plan to make a significant change in your diet, consider contacting your healthcare provider for advice, first.

While we can’t avoid the aging process, we can care for our skin to keep it looking healthy and youthful for years to come—even as we progress through menopause. Drinking plenty of water is one simple, inexpensive way to help achieve this goal.

Resources

1. https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/
2. https://www.gennev.com/education/menopause-and-dehydration
3. https://www.webmd.com/beauty/features/drink-water-skin
4. https://www.refinedmd.com/average-american-spends-15000-skincare/
5. https://www.gennev.com/education/menopause-and-dehydration
6. https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/skin-care-during-menopause
7. https://fundraise.wateraid.org.au/blog/seven-skin-benefits-of-drinking-water
8. https://www.pureluxemedical.com/blog/7-ways-drinking-water-helps-improve-skin
9. https://www.gennev.com/education/menopause-and-dehydration
10. https://www.ncbi.nlm.nih.gov/books/NBK231133/
11. https://www.womenshealthnetwork.com/skin-and-beauty/seven-tips-for-stunning-skin-in-menopause/
12. https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/skin-care-during-menopause
13. https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/skin-care-during-menopause