Purpose: To monitor daily hydration and stay on track with water goals.

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Water Intake During Periods

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While the common recommendation is to drink eight 8-ounce glasses of water daily (the "8x8 rule"), individual hydration needs can vary based on age, gender, activity level, and climate.

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Hydration Targets

• Normal Daily Intake: 2–2.5 liters (8–10 cups) for most women.
• During Periods: Aim for 2.5–3 liters (10–12 cups) daily for optimal hydration.
• Additional Factors: If you exercise, sweat heavily, or live in a hot climate, increase your intake.

Water Intake

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During menstruation, women need to stay hydrated because hormonal changes can lead to water retention, bloating, and fatigue. On average, women should aim for 2.5–3 liters of water per day during their period to stay properly hydrated. Here are some detailed tips:

Why Increased Hydration is Important:

• Reduces bloating: Helps flush out excess sodium and reduces water retention.
• Eases cramps: Staying hydrated keeps muscles relaxed, potentially easing cramps.
• Prevents fatigue: Dehydration can worsen tiredness during your period.
• Supports digestion: Proper hydration aids in reducing constipation or diarrhea, which can sometimes occur due to hormonal changes. </aside>

Tips to Stay Hydrated During Your Period

• Add electrolytes: Drink coconut water, electrolyte tablets, or diluted fruit juices to restore balance.
• Herbal teas: Ginger or chamomile tea not only hydrates but also helps with cramps.
• Watery foods: Include hydrating foods like cucumber, watermelon, oranges, and soups.
• Set reminders: Use apps or alarms to ensure consistent water intake throughout the day.
• Limit diuretics: Reduce caffeine and alcohol, as they can dehydrate you further.

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Signs You’re Dehydrated:

• Dark yellow urine
• Dry skin or lips
• Headaches or dizziness
• Fatigue or difficulty concentrating

Staying well-hydrated during your period can make a big difference in how you feel! 😊