The Simplest Thing You Can Do to Feel Better Every Day – Keri Gans
As a registered dietitian, I often remind women that hydration isn't just something to think about after a sweaty workout. As someone who practices yoga, plays pickleball, and takes daily walks with my active dog, I know movement can be a helpful reminder to drink more water. But hydration matters just as much on ordinary days. Those days we're sitting at our desks, running errands, caring for our families, traveling, heading from one appointment to the next, or simply trying to get through a busy afternoon without feeling completely drained.
The truth is, hydration is one of those foundational wellness habits that can have a ripple effect throughout the body. It supports energy, digestion, circulation, temperature regulation, joint health, skin health, concentration, bowel regularity, and the body's ability to function at its best. When we're well hydrated, our bodies are better equipped to handle the everyday things we often take for granted—from thinking clearly and moving comfortably to maintaining steady energy throughout the day.
Hydration also deserves a place in the healthy aging conversation many women are already having. No, drinking water isn't going to erase wrinkles or magically turn back the clock. But staying well hydrated supports skin elasticity and helps deliver nutrients throughout the body, both of which become increasingly important as we age. Hydration isn't a beauty gimmick. It's one simple way to care for your body from the inside out.
The challenge is that many women don't realize they may be falling short. Mild dehydration can show up in subtle ways, including fatigue, headaches, dry mouth, constipation, sluggish digestion, or difficulty concentrating. Sometimes we reach for a snack or another cup of coffee to push through the afternoon slump when what we may really need first is hydration.
The good news is that staying hydrated doesn't have to mean forcing yourself to drink plain water all day. Water is wonderful, but it isn't your only source of hydration. Sparkling water, herbal tea, milk, smoothies, soups, and even coffee and tea all contribute to your daily fluid intake. Fruits and vegetables count, too, especially water-rich foods like watermelon, oranges, berries, cucumbers, tomatoes, lettuce, zucchini, celery, and peppers.
The key is finding simple ways to make hydration part of your everyday routine. You don't need a complicated plan or an oversized water bottle to get started. Drink a glass of water first thing in the morning. Keep water nearby while you work. Pair it with meals. Drink before heading out for errands, yoga, a walk, or a pickleball game. If plain water feels boring, add citrus, cucumber, mint, or berries for a little extra flavor.
It can also help to build hydration into habits you already have. Drink a glass of water while your morning coffee is brewing. Set a reminder on your phone. Keep a refillable water bottle on your desk or in your bag so it's always within reach. Small cues like these can make hydration feel less like another task on your to-do list and more like a natural part of your day.
For women who spend so much of their time caring for everyone else, hydration can become a simple daily check-in: Have I taken care of myself today, too?
It may seem like a small thing, but small habits matter. Over time, they can support how we feel, how we function, and how we show up in our lives; one sip, one meal, and one small choice at a time.
Keri Gans, MS, RDN
Nutrition Consultant,
Certified Yoga Teacher
I practice yoga by day and enjoy martinis at night. I have been a registered dietitian nutritionist for over fifteen years and I love what I do. Honestly, I believe that all foods can fit into a well balanced diet. It is just learning about that balance that is most important. Deprivation is not part of my vocabulary.
