Premenstrual Syndrome (PMS) is a common challenge that affects most menstruating women. The symptoms ranging from mood swings and fatigue to bloating and cramps can disrupt daily life and overall well-being. 

While there is no one-size-fits-all solution, maintaining proper hydration is a simple yet powerful strategy that can alleviate many PMS symptoms. 

This article examines the impact of hydration on PMS and how drinking water can help women alleviate its symptoms

How Hydration Impacts PMS Symptoms

1. Reduces Bloating: 

Bloating is a hallmark symptom of PMS, often caused by hormonal fluctuations that lead to water retention. Drinking enough water can counteract this issue by preventing dehydration, which prompts the body to retain water as a survival mechanism. Staying hydrated throughout the day helps maintain fluid balance, reducing the likelihood of bloating and the uncomfortable feeling of fullness, as highlighted in the study by Sonawane and Soni (2023) [1].

2. Eases Cramps 

Menstrual cramps, or dysmenorrhea, occur due to the contraction of the uterus. Dehydration can exacerbate muscle cramps, including those in the uterus. By drinking enough water, you support proper muscle function and may experience less intense cramps. A study in BMC Women’s Health found that consuming hydrogen-rich water during the latter half of the menstrual cycle significantly reduced the severity of cramps and other PMS symptoms [2]. 

3. Improves Mood and Reduces Fatigue

Hormonal changes during the luteal phase of the menstrual cycle can lead to irritability, anxiety, and fatigue. Dehydration has been linked to mood disturbances and decreased energy levels. Studies suggest that even mild dehydration can impair mood and cognitive function. Similarly, the study by Aker et al. (2024) found that proper hydration limits the effects of mood disturbances, fatigue, and focus issues commonly experienced during PMS. By staying hydrated, you can counteract these effects and feel more balanced.

4. Supports Digestion 

Digestive issues, such as constipation, are another common complaint during PMS. Hormonal fluctuations, particularly an increase in progesterone, can slow down gut motility and affect water retention, leading to constipation. Proper hydration ensures smooth digestion by softening stool and promoting regular bowel movements, thereby reducing discomfort. The importance of hydration in preventing constipation has been highlighted in studies like the one by Yurtdaş et al. (2020) in The Journal of the American College of Nutrition, which identifies key risk factors for constipation in adults, including dehydration [3]. By staying hydrated, you can alleviate some of the digestive discomforts that often accompany PMS.

5 Tips to Stay Hydrated

1. Drink Water Consistently: Aim for at least 8-10 glasses of water daily, or more if you live in a hot climate or are physically active. Carry a reusable water bottle to make hydration a habit. 
2. Incorporate Hydrating Foods: Add water-rich foods like cucumbers, watermelon, oranges, and lettuce to your meals. These foods not only hydrate but also provide essential vitamins and minerals.
3. Avoid Sugary and Caffeinated Beverages: Caffeine and sugary drinks can contribute to dehydration, making symptoms like bloating and fatigue worse.
4. Consider Herbal Teas: Herbal teas such as chamomile and ginger can be soothing while also contributing to your daily hydration goals. Many herbal teas have additional benefits, such as reducing cramps or promoting relaxation.
5. Opt for Electrolyte Drinks: Consider low-sugar, electrolyte-rich drinks to help replenish what’s lost during the menstrual cycle.

Conclusion

Hydration is a natural, cost-effective, and accessible way to reduce the impact of PMS symptoms. By making hydration a priority, you can experience improvements in bloating, digestion, cramps, mood, and overall energy levels. Remember, small changes in your daily routine can lead to significant improvements in how you feel throughout your cycle.
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References

Sonawane, A. and Soni, S., (2023) “Impact of Dehydration During Menstruation”, Journal of Survey in Fisheries Sciences, pp.78-89. Available at: http://sifisheriessciences.com/index.php/journal/article/view/1004

Aker, S., et al., (2024) “Hydrogen-rich Water Consumption Reduces Menstrual Cramps and PMS Symptoms”, BMC Women’s Health. https://doi.org/10.1186/s12905-024-03029-8

Yurtdaş, A., et al., (2020) “Risk Factors for Constipation in Adults: A Cross-Sectional Study”, The Journal of the American College of Nutrition, 39(8), 713-719. Available at: https://pubmed.ncbi.nlm.nih.gov/32077808/

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