Why Smart People Over 40 Are Rethinking Their Water Habits

Let’s keep this simple: you need water. And if you’re over 40, it matters more than ever.

Our bodies are about 60% water. That means hydration impacts everything from energy levels and digestion to skin, joints, and even how your brain functions. Yet, many of us go hours without drinking anything (except maybe coffee or wine). By the time you feel thirsty, you’re likely already dehydrated.

Here’s what happens when you drink enough water:

✔️ You support digestion and nutrient absorption (hello regularity!)

✔️ Your skin looks more vibrant and less tired

✔️ Your muscles and joints function better (less stiffness and fatigue)

✔️ You lower your risk of kidney stones and flush toxins more efficiently

✔️ You reduce the mental fog and crankiness that creeps in when you’re dehydrated

And yes, water helps with weight and alcohol consumption too. Replacing sugary drinks or alcohol with water, even just every other drink, can reduce empty calories, prevent hangovers, and help you stay more in tune with what your body actually needs. (Pro tip: alternate your wine with a glass of water next time you’re out. It makes a difference!)

How much water do you need?

• Women should aim for at least 8 cups of water per day. Ideally, drink about 11.5 cups (92 ounces or 2.7 liters) a day

• Men need roughly a minimum of 10 cups. Ideally, drink up to 15.5 cups (124 ounces or 3.7 liters) a day, just about a gallon
  

While foods like cucumbers, watermelon, oranges, and lettuce can help boost your hydration, most of your daily intake should still come from plain water.

Try this:

• Drink one glass first thing in the morning

• Have a glass before every meal or snack

• Keep a water bottle nearby at all times

• Flavor it with lemon, cucumber, or mint if plain water isn’t your thing

• Add an extra glass for every alcoholic or caffeinated drink

A Summer Reminder: Drink Even More

If you're in the Northern Hemisphere, summer heat means your body is losing water faster, even when you're just going about your day. Add in outdoor activities, travel, or a glass of wine on the patio, and your hydration needs go up. Make it a habit to drink more water when temperatures rise. Your body, skin, and energy will thank you.

What About Sparkling, Mineral, Alkaline, and Flavored Waters?

If you're not a fan of plain water, you might be wondering if alternatives like mineral water, sparkling water, or flavored options like Spindrift and Topo Chico “count” toward your hydration goals. The short answer? Yes, but with a few things to keep in mind.

💧 Mineral Water: Naturally rich in minerals like calcium and magnesium, mineral water can be a great way to support your body’s electrolyte balance, especially if you sweat a lot or are active in hot weather.

💧 Sparkling Water: Plain carbonated water (without added sugars or artificial sweeteners), like LaCroix or Waterloo, is a perfectly fine option for hydration. It can be especially helpful if you’re trying to cut back on soda or alcohol, offering a little fizz without the drawbacks.

Many sparkling waters are labeled with “natural flavors,” which can feel a bit mysterious. While the term is loosely regulated, these drinks are still considered a much healthier alternative to sodas or sugary beverages, especially if they’re free from added sugars, artificial sweeteners, or dyes.

💧 Flavored Waters: Brands like Spindrift (made with real fruit) are generally a good alternative to sugary drinks. Just check the label. Some flavored waters sneak in added sugars, artificial ingredients, or even caffeine. When in doubt, opt for versions with minimal ingredients.

💧 Alkaline water has a higher pH level than regular tap water, and some versions also contain added minerals such as calcium, potassium, and magnesium. It is often marketed as a way to neutralize acid in the body and improve health, but the science is still mixed.

Some early studies suggest that it may support hydration, reduce acid reflux, lower high blood pressure, lower blood sugar, and lower cholesterol, and benefit bone and digestive health, especially in postmenopausal women. 

That said, plain, filtered water should still be your go-to. It’s the most straightforward way to hydrate your body without any additives. Think of the others as nice additions to your routine, but not replacements for it.

Hydration isn’t a trend; it’s a lifestyle foundation.

You don’t have to overhaul your life overnight.

Just start with one thing. One glass. One new habit.

Because feeling good in your body isn’t about extremes, it’s about consistency. And water? It’s the most accessible place to begin.