World Menopause Day, held each year on 18 October, raises awareness of the varied experiences of menopause and the importance of having access to trusted information and appropriate support.
Menopause is a natural stage of life, but that doesn’t mean it is always an easy one.
From hot flushes and disrupted sleep to brain fog, changes in mood, fatigue and aching muscles and joints, the effects can be wide-ranging; and no two experiences are exactly the same.
For World Menopause Day, we’re taking a closer look at some of those changes and at one simple part of everyday wellbeing that can sometimes be overlooked: hydration and minerals.
Menopause is different for everyone
Menopause usually refers to the point at which a woman has not had a period for 12 months. But the transition begins before this, during perimenopause, when hormone levels start to fluctuate.
For some women, symptoms are relatively mild. For others, they can have a significant impact on everyday life, work, relationships and wellbeing.
Common symptoms can include:
• Hot flushes and night sweats
• Difficulty sleeping
• Fatigue and low energy
• Brain fog and difficulty concentrating
• Headaches and migraines
• Mood changes, anxiety or irritability
• Muscle aches and joint pain
• Heart palpitations
• Changes to skin and hair
• Changes in bone health
This year, the International Menopause Society has chosen Chronic Pain at Midlife as the theme for World Menopause Day 2026, drawing particular attention to pain during and after the menopause transition and the need for better recognition, research and care.
What does hydration have to do with menopause?
Hydration certainly isn't a cure for menopause symptoms, but staying properly hydrated is an important part of supporting the body at every stage of life.
And hydration isn't only about water.
Our bodies also rely on electrolytes: minerals carrying an electrical charge that are involved in essential processes throughout the body, including normal muscle and nerve function and maintaining fluid balance.
During menopause, when symptoms such as night sweats and hot flushes may leave you feeling hot and uncomfortable, being mindful of your fluid intake can be particularly useful.
Rather than waiting until you're thirsty, keeping water close by and drinking regularly throughout the day is a simple habit that can help you stay on top of your hydration.
Magnesium: muscles, energy and the nervous system
Magnesium is one of the essential minerals found in elete™.
It can help to support normal muscle function, normal functioning of the nervous system, normal energy-yielding metabolism and the reduction of tiredness and fatigue.
Those functions are particularly interesting in the context of menopause, when tiredness, disrupted sleep, changes in mood and muscle and joint discomfort are commonly reported.
Magnesium is also often discussed in relation to sleep. Research into magnesium supplementation and sleep is still developing, and results aren't conclusive, so it shouldn't be viewed as a treatment for menopause-related sleep problems. But ensuring the body receives sufficient magnesium remains an important part of maintaining normal health.
Potassium: supporting normal muscle function
Potassium is another key electrolyte and plays an important role in normal muscle function and the normal functioning of the nervous system.
That makes it an important mineral throughout life, but especially as we get older and maintaining muscle health becomes increasingly important.
Alongside regular movement, resistance exercise, a balanced diet and adequate hydration, maintaining an appropriate intake of essential minerals can form part of a healthy lifestyle through perimenopause, menopause and beyond.
Sodium and chloride: supporting fluid balance
Sodium and chloride are also electrolytes, and both play important roles within the body.
Sodium helps regulate the movement of water in and out of cells, while chloride contributes to normal digestion through the production of hydrochloric acid in the stomach.
We lose both water and electrolytes through sweat. So after periods of increased sweating – whether that's from exercise, warmer weather or simply waking after a particularly uncomfortable night – replacing fluids is important.
And don't forget the basics
There is no single food, drink or supplement that can remove the challenges associated with menopause. But looking after the fundamentals can make a difference to overall health and wellbeing.
Try to prioritise:
• Drinking regularly throughout the day
• Eating a varied, balanced diet
• Staying physically active
• Including strength and resistance exercise
• Protecting your sleep routine where possible
• Finding ways to manage stress
• Speaking openly about what you're experiencing
• Seeking advice from a healthcare professional when symptoms are affecting your everyday life
Menopause shouldn't be something women simply have to “put up with”. There are different options available to help manage symptoms, and speaking to a GP or healthcare professional can help you understand which approaches may be appropriate for you.
Simple hydration. Essential electrolytes.
elete™ is a concentrated blend of naturally sourced ionic electrolytes, including magnesium, potassium, sodium and chloride.
With no sugar, no calories and no artificial ingredients, it can simply be added to water or another drink to help replenish essential electrolytes as part of your everyday hydration routine.
A few drops. Essential minerals. Hydration that fits into your day.
This World Menopause Day, perhaps the most important message is a simple one: talk about menopause, learn about what your body is experiencing and give it the support it needs.