Maximising Performance and Recovery in the High-Hormone Phase of the Menstrual Cycle

The luteal phase of the menstrual cycle, commonly referred to as the high-hormone phase, presents unique challenges when it comes to maintaining energy levels and optimising athletic performance. Elevated levels of oestrogen and progesterone, while essential for reproductive health, can influence how the body processes fluids, handles fatigue and manages recovery. Here are some key tips and insights for women looking to thrive during this phase, without sacrificing their fitness goals.

1. Combating Dehydration with Fluid Replenishment

One of the most significant effects of the luteal phase is its impact on hydration.

The rise in oestrogen and progesterone alters the body’s fluid balance by decreasing plasma volume. This in turn can lead to decreased feelings of thirst, which means many women unknowingly become dehydrated during this phase. This hormonal shift can also increase the likelihood of hyponatremia (low sodium levels in the blood), making hydration more critical than ever.

Hydration Strategy:

To avoid dehydration, it's important to monitor your fluid intake carefully. Aim for approximately 7 to 10 millilitres per kilogram of body weight per hour of exercise. For example, a 70 kg woman would need about 500 to 700 ml of water per hour, depending on environmental conditions. Take care to avoid exceeding 800 ml per hour in moderate temperatures, however, as this can potentially cause the concentration of sodium in the blood to be too low.

2. Combating Fatigue with Sleep and Recovery

The high-hormone phase can also contribute to increased fatigue, making it harder to recover from intense workouts.

This is where good-quality sleep and proper rest come into play.

Sleep Strategy:

Aim for 7 to 9 hours of quality sleep each night.

The more consistent you can keep your bedtime and wake time from day to day, the better.

A cool (18 - 20°C), dark, and quiet sleep environment is essential for a good night’s sleep.

Recovery Strategy:

High intensity training sessions, matches or competitions should be punctuated with days of active recovery (very light activity) or complete rest.

Where possible, high intensity / high stress sessions should not be done more than two to three times per week.

3. Cooling and Compression for Enhanced Recovery

Post-exercise recovery is particularly important during the high-hormone phase.

Progesterone can increase body temperature, which may disrupt sleep patterns. Women tend to shunt blood away from their muscles after exercise, which can hinder nutrient delivery and waste removal in the recovery process.

Cooling and compression methods can help lower core temperature and improve blood flow to the muscles, thereby enhancing recovery. Compression boots, especially those with a built-in cooling system, are an excellent option, but can be pricey. Here are some simple cooling and compression strategies which can be easily implemented into your routine to boost recovery without the need for expensive equipment:

Cooling:

Cold Showers or Baths: One of the simplest and most affordable ways to bring your body temperature down after intense exercise is by taking a cool shower or bath for 10 - 15 minutes, or taking a dip in the swimming pool if this is an option for you. This can help reduce inflammation and enhance recovery.

Note : icy cold showers or baths (10°C or below) should be reserved for periods of high neural stress (maximal lifts in the gym, high intensity sprinting, etc). Exposure to very cold temperatures can interfere with the intended physical adaptations to other types of training.

DIY Ice Packs: Use bags of frozen peas or plastic bags filled with ice to apply cold compresses to your legs and torso. Wrap them in a thin towel and apply for 10 – 20 minutes.

Wet Towels: Dampen a towel with cold water and apply it to key areas such as the neck, wrists, or forehead for quick cooling. You can also store the towel in the fridge beforehand for added effectiveness.

Evaporative Cooling: Use a spray bottle to mist yourself with water and sit in front of a fan. The water will evaporate and help cool your body faster.

Compression:

Compression Sleeves or Socks: Affordable compression gear is widely available online or at sporting goods stores. Compression sleeves for arms and legs help improve blood flow and reduce swelling after workouts.

Compression Clothing: Tight-fitting activewear, such as leggings or long-sleeve tops, can offer some level of compression, helping with blood flow without needing specialised gear.

DIY Compression Wraps: You can use stretchable bandages or tight fabric wraps around areas prone to soreness, such as your calves or thighs, to simulate compression gear.

Prehydration and Sports Drinks

Prehydration is particularly useful before a big event or strenuous training session.

This can be achieved by consuming sodium-rich fluids, which help the body retain water.

Sports drinks with a 3 to 4 percent carbohydrate content combined with electrolytes such as sodium and potassium are ideal for maintaining hydration. The sugar (carbohydrate) pulls the electrolytes with it into the cells, and water then follows in order to maintain an optimal concentration.

Prehydration Strategy:

Start hydrating the night before a big event, match or intense workout, especially during the high-hormone phase. Sodium-rich fluids like chicken broth or miso soup, or a home-made sports drink with electrolytes and a small amount of carbs, help prepare the body by retaining fluids in the bloodstream which goes a long way to improving endurance and performance.

Monitoring Your Hydration

A simple and effective way to ensure you're adequately hydrated is by monitoring the colour of your urine.

Light yellow urine typically indicates good hydration, while darker shades suggest you may be dehydrated.

Conclusion

The high-hormone phase of the menstrual cycle presents challenges, but by understanding how your body responds to these hormonal changes, you can adapt your routine and strategies accordingly. Focus on hydration, quality sleep and practical recovery methods to maintain optimal performance and energy levels during this phase.

With the right adjustments, you can continue to push your body, maximise your workouts and stay on track toward your fitness goals even when your hormones are fluctuating.