How Dehydration Affects PCOS : Symptoms and How to Stay Hydrated

How Dehydration Affects PCOS : Symptoms and How to Stay Hydrated 

How Dehydration Affects PCOS : Symptoms and How to Stay Hydrated

Polycystic ovary syndrome (PCOS) is a common hormonal disorder that affects many women of reproductive age. PCOS can cause various symptoms, such as irregular periods, acne, excess hair growth, infertility, and weight gain. PCOS can also increase the risk of developing other health problems, such as diabetes, heart disease, high cholesterol, and metabolic syndrome. One of the simplest and most effective ways to manage PCOS symptoms and improve overall health is to drink enough water. Water is essential for every cell, tissue, and organ in the body. It performs many vital functions, such as regulating body temperature, transporting oxygen and nutrients, aiding in digestion and elimination, lubricating joints, and maintaining cell shape and stability. In this article, we will explain why water is important for women with PCOS, how much water you should drink, how to tell if you are dehydrated, and how to increase your water intake. 

Why Water Is Important for Women With PCOS : 

Water is important for everyone, but especially for women with PCOS. 

Here are some of the benefits of drinking enough water for women with PCOS: 

Water helps balance blood sugar levels. : 

Women with PCOS often have insulin resistance, which means their cells do not respond well to the hormone insulin. Insulin helps the cells use glucose (sugar) from the blood for energy. When the cells are resistant to insulin, glucose builds up in the blood, leading to high blood sugar levels. High blood sugar levels can worsen PCOS symptoms and increase the risk of diabetes. Drinking water can help lower blood sugar levels by diluting the concentration of glucose in the blood and helping the kidneys flush out excess glucose through urine.

Water helps reduce inflammation : 

 Inflammation is a natural response of the immune system to fight infections and injuries. However, chronic inflammation can cause damage to healthy tissues and organs and contribute to various diseases. Women with PCOS tend to have higher levels of inflammation than women without PCOS. Inflammation can worsen PCOS symptoms and increase the risk of cardiovascular disease, which is already higher in women with PCOS. Drinking water can help reduce inflammation by flushing out toxins and waste products from the body and providing hydration to the cells. 

Water helps regulate hormones : 

Hormones are chemical messengers that control various functions in the body, such as reproduction, metabolism, mood, and stress. Women with PCOS often have hormonal imbalances, such as high levels of androgens (male hormones) and low levels of estrogen (female hormone).

Hormonal imbalances can cause many of the symptoms of PCOS, such as irregular periods, acne, excess hair growth, infertility, and weight gain. Drinking water can help regulate hormones by supporting the liver and kidneys in detoxifying and eliminating excess hormones from the body. 

Water helps with weight management : 

Weight gain is a common symptom of PCOS and a risk factor for many health problems. Losing weight can help improve PCOS symptoms and reduce the risk of diabetes and heart disease. Drinking water can help with weight management by boosting metabolism, suppressing appetite, preventing overeating, and burning calories. 

How Much Water Should You Drink :  

The amount of water you need depends on various factors, such as your age, gender, activity level, health condition, climate, and diet. A general guideline is to drink about 2 to 3 liters of fluid per day, but this may vary depending on your individual needs. 

To determine how much water you need, you can use this simple formula: 

Divide your weight in kilograms by 30 

The result is the number of liters of water you should drink per day.

For example, if you weigh 60 kilograms, 

60 / 30 = 2 

You should drink 2 liters of water per day.

You can also monitor your urine color to check your hydration status. Ideally, your urine should be pale yellow or clear. 

If your urine is dark yellow or brown, you may be dehydrated. 

How to Tell If You Are Dehydrated : Dehydration occurs when you lose more fluid than you take in. Dehydration can affect your physical and mental health and worsen your PCOS symptoms. 

Some of the signs and symptoms of dehydration include: 

Persistent thirst Dry lips and tongue Dark colored urine Sleepiness Nausea Tingling in arms, hands, and feet Headache Increased pulse rate Confusion If you experience any of these signs or symptoms, you should drink more water or other fluids until you feel better. 

How to Increase Your Water Intake : 

If you find it hard to drink enough water every day, here are some tips to help you: 

Add fruit slices such as lemons🍋 , limes🍈 , or oranges🍊 to your water for a refreshing flavor.

Carry a glass or other reusable water bottle around with you and refill it whenever you can.

Use a water bottle that has a way to keep track of your ounces, such as a marked or digital water bottle.

Have a competition with co-workers or friends to see who can drink more water.

Set a timer on your phone or use an app to remind you to drink up Include other fluids such as tea🍵 or seltzer into your day, but avoid sugary drinks such as soda and juice.

Eat more fruits and vegetables that have a high water content, such as watermelon🍉 , cucumber🥒 , celery, lettuce, and tomatoes🍅 .

Drink soups and smoothies that provide fluid and nutrients.

Drinking enough water is one of the easiest and most effective ways to improve your health and manage your PCOS symptoms. 

Water can help balance your blood sugar levels, reduce inflammation, regulate your hormones, and help you lose weight. 

Try to drink at least 2 to 3 liters of fluid per day and stay hydrated throughout the day. Your body and your PCOS will thank you for it.

Content Source Courtesy : https://www.verywellhealth.com/the-importance-of-water-2616570