Hydration: The Simplest Habit for Lasting Energy and Health
Hydration: The Simplest Habit for Lasting Energy and Health
This is the second blog in a series on practical habits to help you feel stronger, healthier, and more vibrant for years to come.
Let’s Talk About Water—Yes, Really!
Hydration may seem too simple when discussing ways to improve your energy, health, and long-term vitality. After all, how big of a difference can drinking water really make? But that’s precisely why we’re starting here. Because hydration is one of the most overlooked and underestimated daily habits when it comes to how you feel, how your body functions, and how your health shows up in the real world, from your energy levels to your digestion to the appearance and texture of your skin.
This isn’t about drinking gallons of water or constantly carrying a half-gallon jug. It’s about understanding how something as basic as hydration plays a role in keeping your body working with you, not against you.
Why Hydration Matters More Than You Think
Hydration and Metabolism
While drinking water won’t magically “speed up” your metabolism, staying well-hydrated supports all the processes that make up your metabolic function. Water is required for every chemical reaction in your body, including how your cells produce and use energy. When you’re dehydrated (even slightly), your metabolism can slow down. Your body may have a harder time regulating temperature, delivering nutrients, and eliminating waste, all of which can make you feel sluggish and less efficient.
Translation? Water helps your body do what it’s supposed to do more easily. Think of it like oil in a car engine; everything runs smoother when it’s there in the right amount.
Hydration and Skin Health
Skin is your body’s largest organ, and like every other organ, it needs water to function well. Hydration helps keep your skin cells plump, elastic, and functioning properly. This doesn’t mean water is a miracle anti-aging cure, but it does mean that dehydrated skin is more prone to looking dull, feeling dry, and being more sensitive. While topical products can help protect your skin barrier, hydration from the inside out plays a key role in supporting your skin’s health and resilience.
Hydration and Digestion
Water plays a vital role in every part of the digestive process. It helps produce saliva and digestive enzymes, supports stomach acid production, keeps things moving smoothly through the intestines, and helps minimize constipation. If you’re underhydrated, your digestion can slow down, which can contribute to bloating, discomfort, or irregular bowel movements. Staying hydrated helps your gut function at its best and supports the absorption of the nutrients you’re working so hard to include in your meals.
Are You Actually Dehydrated? Maybe Not… But You Might Be Underhydrated
Let’s clear something up: many people walk around in a state of underhydration, not necessarily full-on dehydration. Dehydration is a more severe and acute condition, characterized by symptoms such as dizziness, confusion, dry mouth, or an inability to sweat. Underhydration, however, is a more subtle condition. You may not even realize you’re not getting quite enough fluids throughout the day, but over time, it adds up.
Underhydration is common and often shows up as fatigue, brain fog, dry skin, headaches, or cravings (especially for sugar or salty foods). Your body is still functioning, but not at its optimal level.
How Much Water Do You Really Need?
This is the million-dollar question. While recommendations can vary, general guidance from the U.S. National Academies suggests the following daily fluid intake (from all sources):
Women: about 11.5 cups (92 ounces)
Men: about 15.5 cups (124 ounces)
But here’s the key: this includes ALL fluids, not just plain water.
Fluids from coffee, tea, milk, soup, smoothies, fruits (like watermelon, oranges), and vegetables (like cucumbers, lettuce, and tomatoes) also contribute to your total intake. So, if you’re eating a balanced diet with hydrating foods and drinking a few non-water beverages throughout the day, you may be getting more than you think.
How Much You Need Can Vary
Your hydration needs are not static. They can shift day-to-day and even within the same day depending on:
Activity level (sweating, exercise, movement)
Weather/climate (hot, dry, high elevation)
Stress (yes, chronic stress can impact fluid needs)
Medications or medical conditions (especially those that impact kidneys, blood pressure, or electrolytes)
Menstrual cycle or hormonal shifts
Travel, especially flights
Alcohol and caffeine intake
That’s why it’s helpful to tune into your own signs, thirst, fatigue, dark urine, dry mouth, and check in with yourself regularly.
10 Simple Ways to Stay Hydrated Every Day
Start your morning with water before coffee or tea.
Keep a reusable water bottle with you throughout the day.
Flavor your water naturally with cucumber, lemon, mint, or berries.
Pair water with every meal—a simple habit that adds up.
Drink herbal teas for a comforting, hydrating option (especially iced in summer).
Add smoothies made with fruits and veggies to your morning routine.
Eat more hydrating foods such as watermelon, cucumbers, oranges, and leafy greens (even frozen fruits and vegetables count).
Set reminders on your phone or smartwatch to take water breaks.
Track your water intake with a water app or journal.
Drink water between alcoholic or caffeinated beverages to stay balanced.
Journal Prompt & Action Steps
Here’s where the personal part comes in. Remember—this journey is yours. Hydration might be an easy win for you, or it may be a piece of the puzzle that still needs some attention.
Action Step Ideas:
Buy a water bottle that shows ounces or time markers.
Use fruit or herbal infusions to make water more appealing.
Aim to increase by just 4–8 ounces a day if you’re starting from a low baseline.
Start with one glass of water before each meal, and then gradually increase from there.
Track how much fluid you’re getting from all sources for a few days—just to see!
Reflection Questions:
What are your current hydration habits like?
Are you in contemplation (thinking about changing)? Preparation (planning to)? Or Action (making the changes now)?
Have you noticed times when you’re more or less hydrated?
How does hydration (or lack of it) affect your mood, digestion, or energy?
If you’ve been more mindful about fluids this week, what differences have you noticed?
What will help you maintain this habit moving forward?
Coming Next: Protein—Fueling Strength, Hormones & Longevity
Join me next Tuesday as we get into the next habit that supports long-term vitality: protein. We’ll discuss how much you need, how it supports muscle and metabolism (especially during midlife), and simple ways to incorporate more of it into your daily routine.
This is one of those habits that can truly help you feel stronger and more energized, without adding a ton of stress or complexity to your day.
Read More from this series on practical habits to help you feel stronger, healthier, and more vibrant for years to come: Your Personal Path to Longevity & Vitality
