What Really Counts as Water? Hydration Made Simple for Women Over 40
You’ve probably asked yourself at some point: “Does herbal tea count as water? What about sparkling water? Please tell me my coffee counts!”
If you’re a woman in your 40s, you’re juggling a career, family, pets, a social life — and maybe even trying to fit in exercise and self-care. With so much going on, drinking enough water feels like one more thing on the endless to-do list. And with so much conflicting advice out there, it’s no wonder most women feel confused about hydration.
Here’s the truth: staying hydrated doesn’t have to be complicated. In fact, when you know what actually counts as water (and what doesn’t), you’ll feel less pressure — and more freedom — to make hydration work for you.
Why Hydration Matters Even More in Your 40s
Hormonal changes during perimenopause and menopause affect everything from your energy to your digestion. And one of the simplest ways to support your body is to stay properly hydrated. Here’s why it matters:
Energy & Focus: Even mild dehydration can make you feel tired and foggy.
Digestion: Adequate water keeps things moving, reducing bloating and constipation.
Joint Health: Water lubricates your joints — so those long walks, hikes, or workouts feel better.
Skin & Hair: Hydration supports elasticity, reducing the look of fine lines and dryness.
Cravings: Thirst is often mistaken for hunger, leading to unnecessary snacking.
Bottom line: your body is sending you signals all day long. Listening to those signs of thirst (dry mouth, headaches, fatigue) is one of the easiest ways to care for yourself.
What Actually Counts as Water 💧
Good news: you don’t have to chug plain water all day to stay hydrated. Several drinks contribute to your daily water intake:
Herbal teas (caffeine-free): Peppermint, chamomile, rooibos — all count toward hydration.
Sparkling water: Bubbles are fine, as long as there’s no added sugar.
Infused water: Add lemon, cucumber, mint, or berries to keep it fun.
Electrolyte water: Especially helpful after workouts, hot days, or if you’re prone to sweating a lot.
Broth-based soups: Often overlooked, but they contribute to hydration too.
What Doesn’t Count (and Why) 🚫
Not all drinks help you hydrate. Some either dehydrate you or add extra sugar that offsets their benefit:
Soda: Loaded with sugar and chemicals, it works against your health goals.
Alcohol: Dehydrates your body — ever notice how thirsty you feel the next morning?
Sugary juices: High in calories and sugar, better treated like a treat than hydration.
Too much coffee or black tea: While small amounts contribute, high caffeine intake can dehydrate.
Think of these more like “bonus” drinks, not hydration helpers.
How Much Water Do You Really Need?
The old “8 glasses a day” advice is outdated. A better rule: aim for half your body weight in ounces of water daily.
👉 Example: If you weigh 160 pounds, shoot for about 80 ounces of water.
Of course, adjust for your lifestyle:
More if you exercise, sweat, or spend time in hot weather.
Less if you’re eating lots of high-water foods like cucumbers, watermelon, or soups.
Tips to Make Hydration a Daily Habit 🌱
Here’s how to make water effortless — not a chore:
Pair water with habits: Drink a glass before coffee, meals, or brushing your teeth.
Keep it visible: A water bottle on your desk or in your car is a visual reminder.
Add flavor: Fruit, herbs, or fizz make it more exciting.
Track it: Use a journal, app, or even rubber bands on your water bottle.
Start small: Don’t pressure yourself to overhaul overnight. Add an extra glass a day until it becomes routine.
Final Thoughts
Hydration doesn’t have to feel like punishment or pressure. When you understand what actually counts as water, it opens the door to more options — and less stress. Your body will thank you with better energy, improved digestion, glowing skin, and fewer cravings.
Ready to make small, sustainable changes that actually fit into your busy life? Start with hydration — and then build from there. Download your free Warrior Starter Kit for simple strategies to reclaim your strength, energy, and confidence. Download HERE
