Let’s talk about something simple that changes everything: hydration.

Most of us know we should drink more water… but between work, kids, workouts, errands, and life happening nonstop, it is usually the first habit to fall off.

And here’s the thing. Hydration is not just about thirst.
If you are feeling tired, bloated, snacky, or “off,” your body might be asking for water before anything else.

Let’s break down why hydration matters for women 30+ and the easiest ways to drink more water every day without feeling overwhelmed.

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Why Hydration Matters (Especially for Women Over 30)

1. Hydration supports energy and focus

Even mild dehydration can leave you feeling sluggish and foggy.
If you hit that afternoon crash, try water first, then decide if you actually need more caffeine.

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2. Hydration helps digestion and reduces bloating

Water helps move things through your system and supports healthy digestion.

Yes, I’m talking about regular bowel movements.
If you feel puffy, backed up, or uncomfortable, your water intake matters more than you think.

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3. Hydration improves skin health

Hydrated skin looks smoother, more radiant, and more “alive.”
Water supports elasticity and can help your skin look less dull and dry, especially as we get into our 30s and 40s.

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4. Hydration supports metabolism and hormone function

Your body needs water to metabolize fat and function efficiently.

Staying hydrated can also help with:

• PMS symptoms
• headaches
• low energy
• cravings

If you are in perimenopause, hydration becomes even more important for how you feel day to day.

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5. Hydration supports workouts, muscle recovery, and pelvic floor health

If you are strength training (and I hope you are), hydration helps your muscles recover and perform.

It also supports joint comfort and can make a difference in overall pelvic floor function, especially postpartum and during perimenopause.

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How to Drink More Water Every Day (Without Overthinking It)

Start with water before anything else

Before coffee. Before your phone. Before your day gets away from you.

Drink 8 to 12 ounces of water first thing in the morning.

Want to level it up? Add lemon or a small pinch of sea salt for minerals.

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Use a water bottle you actually like

This sounds basic, but it works.

If you love your bottle, you will use it.
Time markers or ounce tracking can also make it easier to stay consistent.
Click here for a link to my absolute favorite water bottle!

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Add flavor if plain water is hard for you

If plain water feels boring, make it easier.

Try adding:

• cucumber
• mint
• berries
• lemon or lime
• a splash of coconut water

Electrolytes can help too, especially if you sweat a lot or work out regularly.

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Link water to habits you already do

Hydration gets easier when it is tied to routines.

Try drinking water:

• after brushing your teeth
• before each meal
• during your afternoon walk
• every time you refill your coffee

Small habits add up fast.

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Track it in the simplest way possible

You do not need to obsess.

Try this instead:
Fill a 24 oz bottle 3 times a day.
That gets you to 72 oz without thinking about it all day long.

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Eat your water too

Hydration is not only what you drink.

Foods that help support hydration:

• cucumber
• watermelon
• oranges
• soups
• strawberries

This is a great bonus if you struggle to drink enough.

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How Much Water Should You Drink Each Day?

A simple rule of thumb:
Aim for half your body weight in ounces per day.

Example: If you weigh 160 lbs, aim for about 80 oz of water daily.

You may need more if you:

• exercise regularly
• sweat a lot
• live in a hot climate
• breastfeed
• drink caffeine or alcohol

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Final Sips of Wisdom

Hydration is one of the fastest ways to feel better without changing your whole life.

If you feel tired, snacky, moody, or bloated, ask yourself this first:
Have I had enough water today?

Sip happens, but now you have a plan.

And if you want more support with simple habits that lead to real fat loss results, I have more education waiting for you inside my 3-week nutrition and fitness challenge.

Inside we focus on:

• balanced nutrition
• macro tracking
• carb cycling
• intermittent fasting
• strength training with at-home workouts

Grab your spot here:
https://lorenmattingly.com/the-faster-way

Tell me in the comments: what helps YOU stay hydrated throughout the day? 💧