TL;DR
As estrogen drops, your ability to regulate fluids, electrolytes, and body temperature changes. You'll lose more sodium, tolerate less heat, and miss your thirst cues.
The fix? Strategic hydration. More electrolytes. Earlier in the day. Especially around training or sauna sessions.
—
You're not drinking enough water.
You're retaining water.
Salt will make you bloat.
You don't have enough salt.
Spending too much time in water dehydrates you…
What in the dihydrogen monoxide are you actually supposed to do with water?!
Hydration in midlife is no joke… and it's not just about how much water you drink. It's about how much water you can hold onto.
WHY
Most women in midlife are underhydrated and don't even know it.
When estrogen declines, your internal thermostat and hydration control system start to shift.
Dark Roast Bettys will appreciate that estrogen influences the renin-angiotensin-aldosterone system… aka the hormonal circuit that tells your kidneys to retain sodium and water.
When it drops, everything changes:
- You lose more sodium in your sweat.
- You become less heat-tolerant (hello, hot flashes and sauna fatigue).
- You have lower plasma volume during training, which increases risk of dehydration and cramping.
- You feel thirst later than you should, so you're already behind before you drink.
In the colder months, it somehow manages to get even worse.
We feel less thirsty, but still lose fluid through breathing, training, and dry indoor air.
The silent dehydration zaps your energy to the ground, and while you're down there, it also takes swings at your cognition, recovery, and mood.
So, Betty, while you're zonked out on your yoga mat using a dumbbell as a pillow, you can take comfort in knowing you don't necessarily need more water…
You need a strategy.
HOW
Electrolytes are charged minerals: sodium (Na⁺), potassium (K⁺), magnesium (Mg²⁺), and chloride (Cl⁻) that maintain muscle contraction, nerve transmission, and hydration inside and outside our cells.
The general rule of thumb is to hydrate before you’re thirsty and take sodium before you fatigue. Look for this electrolyte balance:
- Sodium at a rate of 800-1000 mg/hour of sweating (bump this up if you see white salt streaks on your clothes or skin).
- Potassium at a rate of 200-400 mg/hour.
- Magnesium at a rate of 100-200 mg/day.
Before Training or Sauna
Preload your activity with electrolytes about 30-45 minutes before training or sauna sessions to expand plasma volume, and reduce heart rate drift and perceived exertion.
I love LMNT. It has the 1000 mg of sodium, 200 mg of potassium, and 60 mg of magnesium I’m looking for. I load it up in 16-24 oz of water about 30 minutes before a sweat sesh.
(My go-to flavor is lemonade, especially on sprint or heavy lifting days. Think popsicle on the beach.)
If you want something gentler, try Pique Tea Electrolytes (500 mg sodium, 300 mg potassium, 50 mg magnesium). It’s great for recovery days, Zone 2 cardio days, or upper body days in LIFT.
During Training
If your workout lasts longer than 45 minutes, sip 8 oz of electrolyte water every 15-20 minutes.
If you’re working in the heat, like hot yoga or a sauna, sip consistently throughout your session.
No matter what activity you’re doing, drink until you quench your thirst, and then add in a few more sips for bonus points before you start sweating again.
After Training or Sauna
Rehydrate with 1-1.5x the fluid lost. How do you know how much fluid you lost?
Hop on a scale before and after your workout. Each pound you lost equals about 500 mL of fluid, so you need 500-750 mL of hydration per pound lost.
Combine fluids with electrolytes. LMNT for heavier or intense sweat sessions, Pique Tea for lighter, anti-oxidant rich option that also supports gut health.
Within an hour, enjoy a salty, protein-rich meal. Think: eggs + avocado + sea salt. This will help reinforce sodium and amino acid replenishment.
In Fall and Winter
You might feel less thirsty, but heated air and layered clothing increase water loss.
Schedule your hydration earlier in the day. Women in midlife often experience nocturia (translation: getting up to pee overnight), so getting the fluid in early prevents the post-dinner chugging that keeps you up.
Lean into warm electrolyte drinks over the winter. Warm drinks support thermoregulation and you’re more likely to stick with it because it’s super cozy.
NOW
Your hydration needs have changed. Your strategy should too.
Start preloading electrolytes before workouts or sauna sessions this week. You’ll feel the difference in your energy, recovery, and sleep within days… if not hours.
If you’re in your lifting heavy era (if you aren’t, what’s going on?! Check out LIFT and I’ll walk you through it.), use LMNT and Pique Tea the way I do – intelligently, consistently, and seasonally.
It’s not always about more effort. It’s about more understanding.
Stay strong, stay hydrated, and stay curious.
Dr. Stephanie
WHAT I LOVE THIS WEEK
Bon Charge (Sauna Blanket)¹
Fall is when I double down on recovery… and one of my favorite tools for recovery is the Bon Charge Infrared Sauna Blanket.
Think of it like an at-home reset button.
The far infrared heat penetrates deep into muscle tissue, easing soreness, supporting detox pathways, and giving you that unmistakable post-sauna glow.
What I love most is that it's thoughtfully designed with low-EMF tech, non-toxic materials, and customizable heat sessions so you can sweat smarter, not harder.
I use mine after training sessions or before bed to calm my nervous system and boost sleep quality.
It's one of the most powerful and consistent ways to support recovery and longevity while you just hang out at home – especially as the temps drop.
Get 15% off your Bon Charge Sauna Mat with code DRSTEPHANIE.
Young Goose2
This week on the podcast, I sat down with Amitay Eshel, founder of Young Goose, and I'll be honest – it completely changed how I think about aging skin.
We talk so much about creams and serums, but true skin health starts deeper… with cellular energy and DNA repair.
Young Goose builds its formulations around NAD – the same molecule that fuels cellular repair and regeneration. For women in perimenopause and menopause, NAD becomes even more critical because it helps preserve skin elasticity and that natural radiance we start to miss when estrogen, progesterone, and testosterone decline.
What I love about Young Goose's skincare line is that it goes beyond over-correcting and resurfacing and really respects the biology of aging.
It's skincare that restores function – not just appearance.
Start supporting your skin from the inside out with Young Goose now and use code BETTER for 10% off.
Troscriptions3
I've been using Just Blue from Troscriptions. It's a pharmaceutical-grade methylene blue troche designed to enhance energy at the cellular level.
Unlike caffeine, there's no crash, no fried energy… just pure mitochondrial support.
Each 16 mg lozenge dissolves between your cheek and gum, delivering faster, cleaner clarity for both brain and body.
What I notice most? Sharper focus, better endurance, and more stable energy – whether I'm deep in writing, coaching, or lifting.
Most methylene blue supplements don't come close in dose or purity. This one is third-party tested and developed by four practicing physicians who use it in clinic.
We don't take shortcuts to brain optimization, but we will take a research-backed hack.
Try Just Blue from Troscriptions and use code BETTER for 10% off.
🌟 Love these recommendations? Find more resources to support your health in midlife in my Health Toolkit!
1. Bon Charge ships almost everywhere in the world, excluding a few places under sanctions, like Russia. Code DRSTEPHANIE will work on any order outside of sale periods, with no limits.
2. Young Goose code BETTER will work on all orders but cannot be stacked with any other promotional codes. Young Goose currently ships to all countries except Spain, due to their specific regulations that block skincare shipments.
3. Troscriptions requires that buyers are 21 to order. Please read their international order terms here.
