Exploring Dehydration’s Impact on Your Period

Most of us know by now that drinking water carries a host of health benefits. Though that may be true, a shocking 75% of Americans are still chronically dehydrated.

Does this dehydration impact how we feel on our periods? As it turns out, it certainly can. 

Dehydration and period symptoms like bloating and fatigue are often interrelated—and staying hydrated could be the key to feeling better during those unforgiving bouts of period cramps. 

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Anyone can become dehydrated throughout the day (we’ve all flown through a workday only to realize we haven’t taken a sip in hours). But surprisingly, being on our periods makes us more susceptible to dehydration. Why?

Your hormones—estrogen and progesterone—fluctuate during menstruation, which can throw your hydration levels out of whack (especially for those with a heavier flow). Drinking more water can help keep your body at the hydration level it needs.

how do dehydration and period influence each other?

While your period can affect your hydration, the reverse is also true: your hydration can affect your period. So, can dehydration affect your period flow, and does drinking water help with period cramps? Being dehydrated can lower blood volume, affecting the amount of oxygen and nutrients your organs, including your uterus, receive. This can cause increased cramping and bloating.

How can you combat this? You guessed it: by taking a big gulp of water (or two, or three). Some studies show that increased water consumption during menstruation can reduce cycle symptoms, such as bleeding duration and pain intensity.

symptoms and signs of dehydration

Remember the last time you spent a day in the sun—maybe at the beach or hiking to a gorgeous view at the top of a mountain? Intense exercise and time in the sun can leave you dehydrated if you’re not refueling H2O often, but it doesn't only happen with outdoor activities.

Illness, busy days, travel, and even your period can also cause you to lose fluids. 

How do you know if you’re dehydrated? Look for these symptoms:

• Headache

• Extreme thirst

• Less or no urination

• Muscle cramps

• Dizziness

• Dry mouth

• Dark-colored urine

• Little or no sweat

• Warm skin

• Fatigue

• Loss of appetite

• Flushed skin

• Swollen feet

You may already experience some of these with the onset of your period, such as fatigue or cramps. Dehydration can worsen these symptoms and cause others, like swelling or dizziness, to intensify. 

preventing period dehydration

When you’re on your period—and even when you’re not—hydrating can help you feel better overall. 

Some top tips for upping your fluid intake include:

• Carry a full water bottle with you on the go

• Drink fruit-infused water if flavors keep you motivated to drink more

• Take sips throughout the day rather than drinking an entire glass at once

• Opt for water at restaurants instead of caffeinated drinks, which can dehydrate you

While these tips are a start, you can also consume more water through your food. Tasty treats that may satisfy your cravings and help you hydrate are:

• Oranges

• Cucumbers

• Watermelon

• Soup

• Strawberries

Fruits, veggies, and soups are high in water (and good for you!), making them optimal for staying hydrated during your period. And if that isn’t motivating enough, we’ve got another trick to try.

gamify your hydration

Sometimes, we need help motivating ourselves to drink more. Luckily, there are plenty of ways to do that by gamifying or making water consumption a challenge.

Download a water tracker app on your phone to receive notifications reminding you to take a sip. Want to go even further? Some apps add a real game effect by tying each cup you drink to an action that keeps a virtual plant or pet happy.

And don’t worry if you don’t have the space on your phone for another app—you can do this in real life, too! Set a goal to incorporate water into your routine several times throughout the day. If you complete the challenge, give yourself five points. Once you hit 25 points, treat yourself to a sweet treat or the top at the boutique you’ve been eyeing for weeks.

benefits of using Thinx for periods

When you’re on your period, you may feel all sorts of things:

• Cramps

• Dehydration

• Body aches

• Bloating

• Acne

• Mood changes

• Sugar cravings

And plenty of others—you name it. Taking steps to make yourself feel at ease can help you make your week a little bit better, such as using period underwear from Thinx.

We offer comfortable period underwear and bladder leak underwear that can make your cycle easier. Use them instead of pads, cups, or tampons, allowing you to bleed freely into the leakproof material. 

Washable period underwear can help you think about one less thing during menstruation, allowing you to focus on navigating the other aspects of your cycle, such as staying hydrated, nourishing your body with healthy food, and treating your spirit to self-care. 

unlock all-day period protection with Thinx

Now that you know how and why to stay hydrated during your cycle, you can make it more comfortable with Thinx. Our moisture-wicking and odor-controlling layers allow you to worry less about leaks, wherever the day or night takes you.

With a variety of styles to choose from, we’ve got you covered (literally). Shop our period underwear today to help make your next cycle even more comfortable.

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NIH. Adult Dehydration. https://www.ncbi.nlm.nih.gov/books/NBK555956/

Thorek Memorial Hospital. 14 Surprising Causes Of Dehydration. https://www.thorek.org/news/14-surprising-causes-of-dehydration 

GoodRx Health. 7 Ways to Get Fast Relief from Period Cramps. https://www.goodrx.com/conditions/menstrual-pain/get-rid-of-period-cramps-fast

National Library of Medicine. The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study. https://pubmed.ncbi.nlm.nih.gov/33509179/

MedlinePlus. Dehydration. https://medlineplus.gov/dehydration.html

Cleveland Clinic. Dehydration. https://my.clevelandclinic.org/health/diseases/9013-dehydration

Cleveland Clinic. Here’s How To Prevent Dehydration. https://health.clevelandclinic.org/how-to-prevent-dehydration

Cleveland Clinic. Menstrual Cycle. https://my.clevelandclinic.org/health/articles/10132-menstrual-cycle