Electrolytes & Midlife: What Every Woman Over 40 Should Know
Ever feel like you’re doing all the right things, drinking water, eating well, moving your body, but you still feel foggy, fatigued, or just off? You might be missing something small but mighty: electrolytes.
Read on to find out what they are, why they matter (especially in perimenopause and menopause), and how you can easily get more of them, without sugar-laden sports drinks!
What Are Electrolytes?
Electrolytes are minerals that carry an electric charge. They help your body:
Stay hydrated
Balance blood pressure
Support nerve function
Power your muscles (including your heart)
Maintain a stable mood and energy
The main electrolytes include: sodium, potassium, magnesium, calcium, chloride, phosphate and bicarbonate.
Think of them as your body’s “spark plugs”, they keep everything firing smoothly.
Why Are Electrolytes Especially Important for Midlife Women?
As we move through our 40s and 50s, our hormone levels (especially oestrogen) begin to fluctuate, and that affects fluid balance, temperature regulation, and how our kidneys hold onto important minerals.
Here’s what that means:
You may dehydrate more easily. Even if you're drinking plenty of water, you might not be absorbing it well without electrolytes.
Fatigue and brain fog may be partly due to imbalanced minerals, not just poor sleep or hormones.
Hot flushes, night sweats and increased urination can deplete electrolytes, especially sodium and magnesium.
Muscle cramps, headaches, low energy, dizziness and heart palpitations can all be linked to low electrolyte levels.
And if you're increasing exercise, walking more, or spending time outside, you're losing even more through sweat.
Symptoms of Low Electrolytes in Midlife
Muscle cramps or twitching
Dizziness or light-headedness
Headaches
Fatigue or low energy
Sugar or salt cravings
Irregular heartbeat
Poor concentration
Irritability
Sound familiar?
Best Electrolyte Brands for Midlife Women
If you want a quick top-up, there are some fantastic, clean electrolytes that don’t come with artificial sweeteners, colourings or excess sugar:
LMNT: high in sodium, great for those with lots of sweating; no sugar or junk.
Elete Electrolyte Drops: add to water, tasteless, and super convenient.
Ancient and Brave, True Hydration: coconut water-based formula.
Look for ones that contain magnesium, potassium and sodium, with minimal additives.
DIY Electrolyte Drink Recipe
You can also make your own electrolyte drink at home.
Ingredients:
500ml filtered water (or coconut water if you want a potassium boost)
Juice of ½ lemon or lime
Pinch of quality sea salt or Himalayan pink salt (1/8 tsp)
1 tsp raw honey or maple syrup (optional)
Optional: a pinch of magnesium powder
Method:
Mix all ingredients in a glass or water bottle. Sip throughout the morning, especially if you’ve had broken sleep, exercised, or feel sluggish.
This little drink can do wonders for energy, hydration and mental clarity.
Final Thoughts: Don’t Just Drink More Water – Drink Smarter
Staying hydrated isn’t just about water. It’s about balance. When you combine water with electrolytes, especially during perimenopause and menopause, you’re supporting your body’s natural rhythms, reducing fatigue, improving focus, and feeling more like you again.
Try starting your day with a glass of water and a pinch of salt before coffee or breakfast – it can really help with morning energy.
Want More Simple Tweaks Like This?
If you're nodding along and thinking, “Yes, this is me!”, then you’ll love my free guide:
Menopause Habit Toolkit: Daily Tweaks for More Zen, Less Chaos
Grab it HERE, and start making your days feel smoother and more supported.