Hydration: The Essential Guide You Did Not Know You Needed

One of the most common (and overlooked) habits I see in women is not drinking enough (ahem, non-alcoholic) fluids to stay properly hydrated throughout the day.

And the kicker? Most of them don’t even feel thirsty.

Why Hydration Hits Different in Midlife

Hydration needs in midlife aren’t always about thirst. If you’re experiencing any of the following symptoms and haven’t been diagnosed with an underlying condition, your body might be experiencing signs of dehydration:

• Afternoon headaches

• Fatigue or dizziness

• Dry mouth or lips

• Irritability

• Constipation or bloating

This is especially true during vacation breaks — while taking long hikes or walks or spending time at the beach — when you're not in front of your monitor with a giant water bottle reminding you to sip throughout the day.

Hydration is not just the “8 glasses a day” rule your grandma swore by, but real-life, science-backed strategies that work especially well for women navigating midlife. Staying hydrated isn’t just about quenching thirst. It's about supporting energy, mood, skin, digestion, hormones, and even cognitive clarity. (Yes, your brain fog might actually be a water shortage in disguise.)

As estrogen starts to fluctuate, your body’s ability to retain fluid and regulate thirst can shift. You might not feel as thirsty, even when you're running low. This makes it easier to get mildly dehydrated, and that can impact everything from joint lubrication to bowel movements (hello, constipation) to mental sharpness.

Tips to Stay Hydrated

Stack It with a Habit

Pair water with something you already do:

• Coffee brewing? Drink a glass of water while it drips.

• Brushing your teeth? Sip before or after.

• Sitting down to work? Water bottle goes with you.

Hydration piggybacking = zero extra effort.

Add a Little Zing 🍋

Plain water not doing it for you? Jazz it up:

• Squeeze in citrus

• Add cucumber + mint , watermelon cubes, or berries

• Add a splash of tart cherry juice or cranberry juice for bladder and joint health

• Swap out still with sparkling water

  
  

Think Beyond Water

Hydration doesn’t only come from water:

• Herbal teas, broths, coconut water

• Water-rich foods like cucumbers, watermelon, celery, oranges, tomatoes, soups

Pro tip: If it would drip on your shirt, it probably counts toward hydration. 😉

Set Gentle Reminders

• Use a water tracking app or set 2–3 light reminders a day

• Keep a beautiful water bottle visible — out of sight = out of mind

  
  

Add a Pinch of Salt

Feeling more thirsty the more water you drink? Add a pinch of high-quality mineral salt or try an electrolyte mix. It helps your body actually absorb the water instead of sending it straight to the restroom.

Bonus: How Much Water Do You Really Need?

There’s no one-size-fits-all, but a good starting point is:

• About half your body weight in ounces per day (e.g., 150 lbs = 75 oz)

• Drink more More if you’re exercising, sweating, or in hot weather

• Room temp > ice cold – According to Traditional Chinese Medicine (TCM), drinking ice water can dampen digestion and throw your body off balance. Room temperature or warm water is gentler and easier for your body to absorb, especially during hormonal transitions.

Listen to your body, and if you’re feeling dry, foggy, or tired, hydration might be your new best friend.

Disclaimer:

The information in this article is intended for general educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are experiencing any ongoing or severe symptoms such as headaches, dizziness, fatigue, or digestive issues, please consult a qualified healthcare provider to rule out underlying medical conditions.