Drink enough water for Premenstrual Syndrome (PMS)

Staying hydrated is crucial for managing premenstrual syndrome (PMS) and alleviating its symptoms. Proper hydration can help balance the body’s processes and reduce some of the discomforts associated with PMS. Here’s how drinking water can positively impact PMS:

- Reduces Bloating: Bloating is a common symptom of PMS, often caused by fluid retention. While it may seem counterintuitive, drinking more water actually helps your body flush out excess sodium and fluids, reducing bloating and water retention.

- Eases Fatigue: PMS often brings on feelings of fatigue and low energy. Dehydration can worsen these symptoms, making you feel even more sluggish. Drinking enough water helps maintain energy levels by keeping your body’s cells hydrated and functioning properly.

- Improves Digestion: Many women experience digestive issues, such as constipation or indigestion, during PMS. Drinking plenty of water helps regulate digestion, reducing discomfort and promoting regular bowel movements.

- Alleviates Cramps: Staying hydrated can help relax muscles and prevent the severity of menstrual cramps. Proper hydration keeps the muscles, including those in the uterus, working efficiently, which may help reduce cramping.

- Enhances Mood: Dehydration can lead to irritability, headaches, and difficulty concentrating, all of which can worsen the mood swings associated with PMS. Drinking water helps maintain proper brain function, which can improve your mood and mental clarity during PMS.

How Much Water Should You Drink During PMS?

During PMS, it's recommended that women aim to drink at least 8 to 10 glasses (about 2 to 2.5 liters) of water per day. Hydration needs can vary depending on individual factors like activity level, climate, and body size, but increasing water intake can help manage PMS symptoms such as bloating, cramps, and fatigue.

Here’s how staying properly hydrated can make a difference during PMS:

- Supports Optimal Body Function: Proper hydration ensures that your organs, muscles, and digestive system work efficiently, reducing symptoms like bloating and fatigue.

- Reduces Fluid Retention: Drinking more water actually helps flush out excess salt and reduce water retention, which can relieve uncomfortable bloating.

Tips to Stay Hydrated During PMS

- Carry a Water Bottle: Always keep a reusable water bottle with you, making it easier to sip water throughout the day and track how much you’re drinking.

- Flavor Your Water: If plain water doesn’t appeal to you, try adding natural flavor enhancers like lemon, cucumber slices, or mint to make it more enjoyable.

- Set Reminders: Use an app or set alarms on your phone to remind you to drink water regularly, especially if you tend to forget to hydrate during busy days.

- Eat Water-Rich Foods: Incorporate fruits and vegetables high in water content, such as watermelon, cucumbers, oranges, and celery, into your diet. These not only help with hydration but also provide essential vitamins and minerals.

- Limit Caffeine and Sugary Drinks: Caffeine and sugary drinks can cause dehydration. Opt for herbal teas, infused water, or coconut water instead to keep your hydration levels up without the diuretic effects of caffeine.

- Drink Water Before Meals: Drinking a glass of water before meals helps keep you hydrated and may also reduce overeating by making you feel fuller, which can help manage PMS-related cravings.

- Increase Intake During Exercise: If you’re physically active or sweating more, especially during PMS, be sure to drink additional water to replenish lost fluids.

Drinking plenty of water is one of the simplest and most effective ways to reduce the severity of PMS symptoms.