Hydration during perimenopause/menopause

Watermelon blended with coconut water & mint is one way to stay hydrated during the hot summer months. Freeze into popsicles for a sweet treat!

One of the most common (and often overlooked) experiences during perimenopause/menopause is how drying it can be – from skin and eyes to joints and even digestion. This shift calls for extra nourishment, hydration, and warmth. It’s a time to gently replenish. 

Here are a few supportive ways to promote moisture:

  • Stay hydrated – Aim for plenty of water. I know that’s obvious, but sometimes we need that reminder. A great hack to help your body assimilate the water you drink, add a pinch of sea salt to your water bottle. My preferred sea salt to help with hydration is Baja Gold! Beyond H2O, try warm herbal teas (like Tulsi, nutrient-dense nettles, licorice, or marshmallow root) to support hydration with a more exciting touch.

  • Eat moistening foods – Think healthy fats (avocado, ghee, olive oil), bone broth, cooked veggies, water-rich veggies like peppers or cucumbers, and juicy fruits like melons, berries, or pears.

  • Use oils inside & out – Quality omega-3s, cod liver oil, and flax can be helpful internally. For external care, try body oils (suggestions: pre-shower – warm sesame oil/post-shower – castor oil (the stickyness goes away, I promise)), and nourishing facial oils like jojoba.

  • Warmth over cold – In both food and lifestyle, choose warm over raw/cold to support digestion and circulation. Kicking your day off with warm lemon water is an easy win! I stir in a scoop of collagen powder for added health/hormone benefits, too.

  • Humidify your space – Especially in dry climates or during the winter, a humidifier can make a big difference for your skin and sinuses. Speaking of which, a simple and affordable saline solution spray works wonders with keeping your sinuses moist in the colder months. An Ayurvedic hack is 1-2 drops of organic sesame oil in each nostril before bed – it’s warm, soothing, and hydrating to the sinuses (and beneficial to the ears, nose, throat and eyes). Dry-eye can be one of many symptoms of perimenopause, and keeping the eyes lubricated can ease discomfort. I prefer these preservative-free eye drops as needed throughout each day.

Keep Exploring

This post is part of my October = Menopause Awareness Month posts – a collection of resources to help you feel supported, informed, and empowered through every stage of this transition. Check out more on this topic in my other blog posts:

Saturday, May 3rd, 2025
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Posted in: Face Fitness, Health

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