Hydration Habit

That afternoon slump or brain fog might not be about willpower or food - it could be hydration (or lack thereof).

Hydration is one of the most overlooked habits in midlife, yet it plays a quiet role in nearly everything - energy, digestion, joint comfort, workout performance, and even appetite regulation. Many women move through their day fueled by coffee, diet sodas, or sheer momentum, only to feel depleted by afternoon.

As we age, thirst cues become less reliable, stress increases fluid needs, and even mild dehydration can show up as fatigue, headaches, cravings, or brain fog. When the body is under-hydrated, it often sends hunger signals instead - leading to unnecessary snacking and inconsistent energy.

A consistent hydration habit does three important things:

• Supports steady energy and focus throughout the day

• Improves digestion and nutrient absorption

• Helps regulate appetite and reduce false hunger cues

Hydration is not about forcing gallons of water or tracking every sip.
It is about creating a simple, repeatable routine that supports your body before problems show up.

A Simple, Realistic Target

• Start with 80–100 oz per day as a general goal

• More may be needed if you exercise, sweat a lot, or drink caffeine

• Less on rest days is okay

Joan’s Hydration Hacks (What Actually Works)

Hydration isn’t about willpower — it’s about making water unavoidable.

1. Two-Bottle Rotation (Non-Negotiable)

I always have two water bottles in rotation:

• One I’m actively drinking from

• One filled and waiting in the fridge

When one is empty, the next is ready. No excuses, no delays.

2. Keys + Water Bottle = One System

I keep a carabiner on my car keys and clip my water bottle to it.
If my keys leave the house, my water bottle comes with me.

I sip while driving, working, walking — hydration becomes automatic.

3. Sip All Day (Not “Chug When You Remember”)

I don’t wait until I’m thirsty.
Small, steady sips throughout the day > forcing water later.

Think: ambient hydration.

4. Bubbly Water with Meals

Still water all day can get boring.
I love sparkling water with meals to change things up and make hydration feel enjoyable.

Variety increases consistency.

5. Morning “Cocktail” = Extra Water First Thing

My morning hydration cocktail gives me:

• A large volume of water early

• Steady energy and focus

• A hydration head start before the day gets busy

(It counts as hydration and nutrition.) **See below for product links.

6. Afternoon greens + Hydration

My afternoon drink serves a few purposes:

• Prevents the late-day slump + gives me a boost of antioxidants

• Adds more fluid without feeling like “more water”

• Adds electrolytes

Hydration doesn’t have to be boring to be effective. **See below for product links.

Optional Add-Ons

You don’t need all of these - pick what supports your life.

• Straw lids → easier sipping = more water

• Electrolytes on workout days or hot days

• Hydration check-in times (mid-morning, mid-afternoon) instead of tracking ounces

The Big Takeaway

Hydration works best when it’s built into your environment - don’t try to “remember” to drink, but rather set yourself up for success. Make it obvious!

Make water visible.
Make it portable.
Make it enjoyable.

That’s how it becomes a habit.