Hydration
Hydration is the quiet foundation of feeling well — it touches your energy, your skin, your digestion, and your thinking. The rule of thumb is simple: aim for about half your ideal body weight, in ounces of water, each day — and let clean, filtered water do most of the work.
Why it matters
Water does the unglamorous, essential work: it carries nutrients to your cells, cushions your joints, aids digestion, steadies your temperature, and clears out waste — and it keeps your mind clear. You lose two to three quarts a day simply existing, and far more when you move, so the tank asks to be refilled all day long. Water truly is the gift that keeps on giving.
Your daily target
A simple rule of thumb from my book: take your ideal body weight in pounds and divide it by two — that is roughly how many ounces of pure water to aim for each day. At 130 pounds, that is about 65 ounces. Sip it steadily through the day rather than all at once, and add more on hot days or after a workout.
What counts — and what doesn't quite
Water leads, but it has help: herbal teas and water-rich foods like cucumber, melon, and leafy greens all add to the total. Coffee is mildly dehydrating but still counts toward your day's fluids — just keep water flowing alongside it. Wine is dehydrating too; a word on that below.
Choose your water well
Filtered water is the clean, low-waste choice — kind to you and to the planet. Reach for glass or stainless steel over plastic, and skip refilling single-use bottles. It is one of the simplest clean-living upgrades there is.
A word on wine
There is pleasure in a good glass, and this is not about giving it up. But the old idea that a glass a day is good for you has not held up. The American Cancer Society now advises that it is best not to drink alcohol, and that less is always better — so wine is best kept as an occasional pleasure, not a daily one. When you do pour a glass, match it with a glass of water. However you choose, choose knowingly.
The easiest habit there is: a full glass the moment you wake, and one before each meal. Then let your body report back — pale, easy, and often is exactly right.