How to Stay Hydrated with PCOS: 10 Simple Ways to Drink More Water

Why hydration matters more when you’re managing PCOS

If you’re living with PCOS and struggling with fatigue, cravings, bloating, or headaches, you might be overlooking one of the simplest, most underrated tools - hydration.

While it’s not the most glamorous topic, drinking enough water is one of the easiest ways to support hormone balance, and it’s often missed when life gets busy or you’re juggling work, fatigue and fluctuating symptoms.

Here’s why hydration matters so much for PCOS:

• Supports energy and metabolism Even mild dehydration can cause fatigue, reduce mental clarity, and make you feel sluggish, something many of my PCOS clients already struggle with.

• Helps regulate appetite and cravings Thirst is often mistaken for hunger. If you’re dealing with cravings for sugar or carbs, particularly mid-afternoon or evening, increasing water intake can make a noticeable difference.

• Aids digestion and reduces bloating. Many women with PCOS experience sluggish digestion or constipation. Staying hydrated supports gut motility and helps reduce uncomfortable bloating.

• Supports detoxification and hormone clearance Your liver and kidneys rely on adequate hydration to process and clear excess hormones and toxins which is key for managing inflammation and hormone balance.

• Improves skin, circulation and insulin sensitivity Hydration plays a role in blood flow, nutrient delivery, and skin health. It also helps regulate blood sugar, which is crucial for anyone with insulin-resistant PCOS.

How much water do you actually need?

There’s no one-size-fits-all rule, but as a general guide, most women with PCOS feel better drinking 1.5 to 2.5 litres per day, depending on body size, exercise, caffeine intake and temperature.

You may need more if you’re very active or drink coffee/tea regularly. Here is the NHS information guide to hydration.

You don’t need to be perfect, but consistency matters. Many symptoms, from brain fog to sugar cravings, improve just by staying better hydrated throughout the day.

10 easy ways to drink more water with PCOS

If you find yourself forgetting to drink or just not feeling thirsty, here are ten simple, practical tips to help you stay on track - no fancy apps required.

1. 

Start your morning with a glass of water

Before coffee or breakfast, drink a large glass of water. It helps rehydrate after sleep and supports cortisol rhythm and digestion first thing.

2. 

Use a bottle you actually like

Invest in a reusable water bottle that’s easy to carry and nice to drink from. Sounds basic, but it makes a difference. Many of my clients do better with bottles that have a straw or flip-top lid for convenience.

3. 

Keep water visible

Out of sight, out of mind. Keep water on your desk, bedside table, or in your bag, wherever you spend the most time. If it’s there, you’re more likely to drink it.

4. 

Flavour it naturally

If plain water is too boring, try infusing it with lemon, mint, cucumber, ginger, or berries. Herbal teas (like peppermint or rooibos) count too, and can support digestion or stress.

5. 

Pair drinking with habits you already have

Link hydration to daily routines:

• After brushing your teeth

• Before or after each meal

• Every time you check your phone or emails. Habit-stacking helps make water a no-brainer part of your day.

6. 

Aim for small, frequent sips - not all at once

Drinking a whole litre in one go won’t help if you’re dehydrated the rest of the day. Aim to sip regularly throughout the morning and afternoon, rather than catching up in the evening.

7. 

Track it (but keep it simple)

If you like structure, use a water tracker or tick off glasses on a sticky note. You can also mark your bottle with time goals (e.g. 8am, 10am, 12pm) to keep things visual without overthinking it.

8. 

Eat more hydrating foods

Fruit and veg like cucumber, tomatoes, courgettes, oranges, and melon have high water content and support hydration. Soups, smoothies, and cooked oats also contribute.

9. 

Drink more during hot weather or exercise

Sweating increases fluid needs, especially if you’re exercising to support PCOS, walking more, or in warmer months. Add electrolytes if you’re training intensely or sweat a lot.

10. 

Be mindful with caffeine and alcohol

Tea and coffee count toward your fluid intake, but they can also increase water loss. Try to drink an extra glass of water for every caffeinated or alcoholic drink.

What to expect when you’re better hydrated

You don’t need to wait weeks to notice a difference. Many of my clients start to feel:

• Fewer cravings

• Improved digestion and less bloating

• More consistent energy and focus

• Better skin hydration

• Fewer headaches or energy crashes

It’s one of the easiest wins, and yet often one of the first things to slip when life feels chaotic. Start small. One extra glass per day is a step in the right direction.

Need more support with your PCOS symptoms?

Hi I'm Lisa, I’m a BANT registered nutritionist helping women with PCOS who want to lose weight and improve their ovulation cycles to prepare their body for future pregnancy.

Hydration is just one piece of the puzzle. If you’re navigating stubborn weight gain, low energy, irregular cycles or intense cravings, my 12-Week PCOS Hormone Shift Method can help.

We take a root cause approach, supporting blood sugar, inflammation and hormone balance with practical steps, food-first strategies and regular coaching support to help you stay consistent.

Download your free guide

Struggling with cravings or fatigue? Start with my free 7-Day Blood Sugar & Hormone Reset to support hydration, blood sugar balance and PCOS-friendly meals that actually satisfy.

I create personalised online nutrition plans for PCOS hormonal health, fertility and weight loss, which can provide a more effective and sustainable approach to achieving your health goals, alongside my online nutrition programmes.

Book your FREE 30-minute call. I work online with women across Manchester, the UK and Europe.

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Updated July 2025.