The Simplest Menopause Hack You’re Probably Overlooking

When we think about easing perimenopause and menopause symptoms, our minds usually go straight to supplements, exercise or even medication. But sometimes, the most powerful solutions are the simplest — like drinking more water.

Why Hydration Matters in Perimenopause and Menopause

As estrogen levels shift, your body’s ability to regulate temperature, energy and even memory can feel out of balance. Add in stress, busy schedules and disrupted sleep, and dehydration can easily sneak in without you noticing.

Here’s the catch: during perimenopause, your “thirst signals” aren’t always reliable. You might feel tired, foggy, or irritable — when what your body actually needs is hydration.

Dehydration can make common menopause symptoms worse, including:

- Hot flashes and night sweats

- Fatigue and low energy

- Brain fog and forgetfulness
- Mood swings and irritability

- Digestion issues

A Simple Hydration Habit That Works

You don’t need to overhaul your lifestyle to feel better. Try this small, practical tip:

Every time you check your phone, take a sip of water.

Since most of us check our phones dozens of times a day, this little “habit pairing” adds up fast. Before you know it, you’ll be drinking more without having to think about it.

The payoff? More steady energy, clearer thinking, and fewer mood dips — all from one small, sustainable change.

Your Turn

What’s your favorite way to stay hydrated? Do you flavor your water with fruit, keep a favorite bottle nearby or set reminders? I keep my water bottle near by all the time.