Why Focusing on Hydration Improves Weight Management During the Perimenopausal Years
As a Naturopath specialising in women’s health, I often see women struggling with weight changes at this life stage.
As you move through your 40s, we notice that losing weight isn’t quite as straightforward as it once was. Hormonal shifts, a slowing metabolism, and increased stress can all make the scale feel stubborn. But there’s one simple, often-overlooked tool that can help: hydration.
If you’re working toward weight loss, don't overlook hydration. It's not just about "drinking more water"—it's about supporting your metabolism, hormones, digestion, and energy from the inside out.
Before you change your diet or add another workout to your schedule, ask yourself:
“Am I drinking enough water?”
Water plays a powerful role in your body’s ability to shed weight—especially in your 40s, when your system starts to respond differently to food, exercise, and stress. Let’s dive into how staying properly hydrated supports weight loss for women in this stage of life.
Balances Hunger and Reduces Cravings
In your 40s, hormone fluctuations—especially in oestrogen and progesterone—can cause increased appetite and cravings, particularly for carbs and sugar. Often, the body confuses thirst with hunger, which can lead to unnecessary snacking.
Drinking enough water helps you recognise true hunger and may naturally reduce your desire to eat when your body doesn’t actually need fuel.
Try this: Next time you feel a craving hit, drink a full glass of water and wait 10–15 minutes. Many women find the craving fades.
2. Supports a Sluggish Metabolism
Around age 40, your basal metabolic rate (BMR) starts to decline, meaning your body burns fewer calories at rest. The good news? Drinking water can slightly increase your BMR.
Studies show that drinking about 500 ml of water can temporarily boost your metabolism by up to 30%. That’s not a magic pill, but it adds up—especially when combined with healthy eating and movement.
3. Helps with Hormonal Detoxification
Your liver and kidneys help process and eliminate excess hormones like oestrogen. But they need plenty of water to function efficiently. Without it, your body can struggle to flush out waste, which can lead to hormonal imbalances, bloating, and weight gain—especially around the belly. You also store toxins in your fat cells, so if you’re not flushing these out, we’ll need fat cells to store it!
Hydration = smoother detox pathways = better hormone balance.
4. Reduces Bloating and Water Retention
Many women in their 40s deal with bloating, especially during perimenopause. Ironically, not drinking enough water can actually make this worse. When you’re dehydrated, your body holds on to every drop of water it can, leading to puffiness and retention.
Staying hydrated signals to your body that it’s safe to release excess fluid—helping you feel leaner and lighter.
5. Eases Joint Pain and Boosts Energy for Exercise
As oestrogen declines, joint pain and fatigue may creep in, making it harder to stay consistent with workouts. Hydration helps lubricate joints and maintain energy levels, allowing you to move more comfortably and burn more calories during exercise. Even mild dehydration can cause a lot of brain fatigue and fog, so when you’re having that 3pm slump in energy and cognition - make sure you reach for the water first.
6. Improves Digestion and Regularity
Many women notice changes in digestion and bowel habits in their 40s. Water plays a vital role in keeping your digestive system running smoothly. It helps prevent constipation, which not only makes you feel bloated but can also impact hormone clearance and weight regulation.
Signs of Dehydration
Increased fatigue or dizziness
Dry mouth or increased thirst
Changes in urine color or frequency
Brain fatigue and fogginess
If you notice these signs, it's time to increase your fluid intake and consult with your healthcare provider if symptoms persist.
Overcoming Hydration Challenges!
I know that staying hydrated can be challenging, especially when dealing with the multitude of other things we absolutely need to do as busy perimenopausal working mums! Here are some common obstacles and how to overcome them:
Forgetting to drink water
Use visual cues like keeping a water bottle in sight or setting regular water reminders - yes there’s an app called “Water Reminder” that will beep when you need to drink!! 🙂
Disliking the taste of plain water
Try infusing water with fresh fruits or herbs for natural flavor without added sugars.
Chill herbal teas
In winter, add herbal teas and bone broths to your liquid count
Concerned about the increased bathroom trips
Gradually increase water intake and time it around your daily activities
Don’t drink too late into the day - drink your water requirement before 6pm
If still thirsty after 6pm - hold water in your mouth frequently to help hydrate mucous membranes
Your 40s are a powerful time to reconnect with your body, and hydration is one of the simplest, most nourishing ways to do that.
Stay hydrated, stay healthy!
Tash xx
Boschmann, M., & Steiniger, J. (2003). Water-induced thermogenesis. Journal of Clinical Endocrinology & Metabolism, 88(12), 6015–6019. https://doi.org/10.1210/jc.2003-030780 ↩
Dennis, E. A., Dengo, A. L., Comber, D. L., Flack, K. D., Savla, J., Davy, K. P., & Davy, B. M. (2010). Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity, 18(2), 300–307. https://doi.org/10.1038/oby.2009.235 ↩
