Hydration and PCOS: Why Drinking Enough Water Helps Energy, Cravings and Digestion

When the weather warms up, staying hydrated becomes even more important. Yet many women with PCOS tell me they struggle to drink enough water during a busy working day.

It's easy to get caught up in meetings, errands or looking after everyone else, only to realise by late afternoon that you've barely had a drink.

While drinking more water won't "fix" PCOS, it can support several areas that many women struggle with, including energy, digestion, exercise performance and appetite regulation. Even mild dehydration can leave you feeling tired, sluggish and reaching for quick sources of energy.

The good news is that improving your hydration doesn't have to be complicated. A few simple habits can make a noticeable difference to how you feel throughout the day.

Why hydration matters if you have PCOS

PCOS affects much more than your reproductive hormones. Many women also experience challenges with blood sugar regulation, energy levels, digestion and weight management.

Hydration supports many of the body's everyday functions, including:

• regulating body temperature

• transporting nutrients around the body

• supporting healthy digestion

• maintaining normal concentration and cognitive function

• lubricating joints

• supporting exercise performance

If you're not drinking enough, these normal processes become less efficient, making existing symptoms feel more noticeable.

Can dehydration make PCOS symptoms feel worse?

Dehydration doesn't cause PCOS, but it can make some symptoms feel harder to manage.

Fatigue

One of the first signs of dehydration is feeling tired or lacking concentration. If you're already experiencing fatigue alongside PCOS, dehydration may add to that feeling of low energy.

Headaches

Not drinking enough fluids is a common trigger for headaches, particularly during hot weather.

Constipation

Hydration works alongside fibre to support healthy bowel movements. Increasing fibre without increasing your fluid intake may actually make constipation worse.

Cravings

Sometimes thirst can be mistaken for hunger. If you regularly experience afternoon or evening cravings, it's worth checking whether you've eaten balanced meals and had enough fluids throughout the day.

Exercise

If you're exercising, especially outdoors during warmer weather, replacing lost fluids helps you recover more effectively and supports performance.

How much water should women with PCOS drink?

There isn't one perfect amount that suits everyone.

Most women need around 1.5 to 2.5 litres of fluid each day, although your requirements will vary depending on:

• the weather

• physical activity

• body size

• pregnancy or breastfeeding

• certain medications

• illness

A practical way to monitor your hydration is to look at the colour of your urine. Pale straw yellow generally suggests you're well hydrated, whereas darker urine may indicate you need more fluids.

Remember that tea, coffee, milk and sugar-free drinks all contribute towards your daily fluid intake, although water remains the best choice for most of your drinks.

Hydration during hot weather

During periods of hot weather, your body loses more fluid through sweating, so you may need to drink more than usual.

Simple ways to stay hydrated include:

• carrying a reusable water bottle

• drinking before you feel thirsty

• choosing water-rich foods

• having a glass of water before going outside

• replacing fluids after exercise

If you're spending several hours exercising vigorously in the heat or sweating heavily, electrolyte replacement may occasionally be useful. However, for most people, water alongside a balanced diet provides everything that's needed, and sports drinks are usually unnecessary.

Foods that help keep you hydrated

Hydration isn't just about what you drink.

Many foods naturally contain plenty of water and can contribute to your daily fluid intake.

Some excellent choices include:

• cucumber

• tomatoes

• lettuce

• peppers

• celery

• strawberries

• melon

• oranges

• peaches

• yoghurt

• milk

• homemade soups

These foods also provide important vitamins, minerals and fibre that support overall health. Try these 15 No-Cook PCOS Meals for Busy Women.

10 simple hydration habits for busy women

Rather than trying to drink several large glasses at once, aim to build hydration naturally into your daily routine.

1. Start your day with a glass of water

After a night's sleep, beginning the day with water is an easy habit to establish.

2. Keep a bottle nearby

If water is within reach, you're much more likely to drink it.

3. Drink before each meal

This simple routine helps you remember throughout the day.

4. Eat water-rich foods

Salads, fruit and vegetables all contribute to your hydration.

5. Add natural flavour

Try lemon, lime, cucumber or fresh mint if plain water feels boring.

6. Pair drinking with another habit

Take a few sips every time you check your emails, stand up from your desk or finish a meeting.

7. Increase fluids during hot weather

Your needs naturally increase when temperatures rise. Try my low sugar green smoothie recipe for a nutrient boost and hydration.

8. Don't rely on thirst alone

By the time you feel thirsty, you may already be mildly dehydrated.

9. Sip regularly

Small amounts throughout the day are often easier than drinking large amounts all at once.

10. Check your urine colour

It's one of the simplest ways to monitor your hydration.

Common hydration mistakes

Waiting until you're thirsty

Thirst isn't always the earliest sign that you need a drink.

Drinking mostly sugary drinks

Soft drinks, energy drinks and sweetened coffees can quickly increase your sugar intake without providing the nutritional value of healthier options.

Forgetting to drink while working

Many professionals become so focused that they unintentionally go several hours without drinking.

Increasing fibre without increasing fluids

Fibre and water work together. If you've recently increased your fibre intake to support your PCOS, remember to increase your fluids too.

Simple habits make the biggest difference

Many women think they need a perfect nutrition plan before they'll notice improvements in how they feel. In reality, simple daily habits often provide the strongest foundation.

Hydration won't cure PCOS, but staying well hydrated may help support energy levels, digestion and healthier eating habits, particularly during the warmer months.

Focus on consistency rather than perfection. A reusable water bottle, a few reminders throughout the day and eating plenty of water-rich foods can all help make hydration feel effortless.

Looking for more practical PCOS nutrition advice?

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.

If you're struggling with energy dips, cravings or knowing what to eat, download my Free PCOS Cravings & Blood Sugar Starter Guide. You'll discover simple, evidence-based strategies to help you build balanced meals, feel fuller for longer and create sustainable habits that fit around real life.

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.