Aging well is built on small daily habits and, according to nutrition experts, there’s one morning practice women over 60 should never skip if they want to feel sharper, more energetic, and better protected against age-related health problems.
That habit is as simple as it gets: drinking water. Hydrating first thing in the morning helps replenish fluids lost overnight, supports brain function, and keeps the body running smoothly. Experts like Leslie Bonci, MPH, CSSD, say this practice can set the stage for better focus, energy, and long-term health. In addition, the British Dietetic Association recommends that women drink at least 1.6 liters (about 7 cups) of fluids per day.
Let’s look at why hydration matters so much and how to make it easier to stay consistent.
Drinking water, the top morning habit for women over 60
Starting the day with water restores balance after hours without fluids. Older adults are especially vulnerable to dehydration because thirst signals become weaker with age, and medications or health conditions can make fluid loss worse. Skipping water in the morning only widens that gap.
“Starting the day with water restocks, restores and replenishes fluid levels, benefiting the body and brain”, Bonci explains. Research backs this up, showing that older adults who meet their hydration needs tend to recover faster from illness, have a lower risk of kidney issues, and maintain sharper cognitive performance compared to those who don’t.
Water also supports digestion and joint health, two areas that often become more challenging with age. Even mild dehydration can make you feel sluggish, interfere with concentration, and increase the likelihood of falls due to dizziness. By drinking water before coffee or breakfast, you’re giving your body the boost it needs to perform better throughout the day.
How to stay hydrated all day
To keep energy levels steady and protect long-term health, women over 60 should spread fluid intake throughout the day. Here are simple strategies experts recommend:
- Pair water with routines. Drink a glass of water right after brushing your teeth or taking medications. Linking hydration to daily habits makes it automatic.
- Carry a refillable bottle. Keeping water within reach is one of the easiest ways to avoid long stretches without drinking. Choose one that you like using so it becomes part of your routine.
- Add flavor naturally. If plain water feels boring, infuse it with lemon, cucumber, or berries. Herbal teas also count toward your fluid intake.
- Balance with meals. Drink a cup of water with every meal and snack. This supports digestion and makes it easier to track your intake.
- Use hydration-rich foods. Fruits like watermelon and oranges, along with soups and vegetables, contribute to fluid levels while adding important nutrients.
With a few mindful tweaks, you can make water part of your morning ritual and carry the habit into the rest of your day.
Hydrating before 9 a.m. is one of the simplest, most effective habits women over 60 can adopt for healthier aging. It helps restore energy, sharpen focus, and protect against the risks that come with dehydration. Start with that first glass of water in the morning, then build steady hydration into the rest of your day.