Hydration and Movement: The Overlooked Keys to Feeling Better Every Day
When it comes to health, most people think about what’s on their plate. While nutrition is incredibly important, I like to think of health as a triangle of wellness:
Sleep – the foundation
Nutrition & Hydration – the fuel
Movement & Physical Health – the engine
All three contribute to your mental health and how you show up in daily life. While sleep could be a full article on its own, today I want to focus on two often overlooked pillars: hydration and movement. As a dietitian, I’ve seen how small changes in these areas can have a big impact, influencing everything from energy and mood to the food choices you make throughout the day.
Hydration: More Than Just Water in a Bottle
Water makes up about 60% of your body, and every single cell relies on it to function properly. So how much water do you need?
A simple guideline:
Drink half your body weight (in pounds) in ounces of water per day.
Example: If you weigh 160 lbs, aim for 80 oz of water — about 10 cups. (8 oz = 1 cup.)
This amount can vary based on your activity level, environment, and individual health needs. If you're sweating more — from exercise, hot weather, or even stress — you’ll need more fluids.
Why hydration matters:
Even mild dehydration (just 1–2% of body weight) can lead to:
Fatigue
Trouble concentrating
Headaches
Mood swings
Water plays a critical role in digestion, nutrient delivery, temperature regulation, and even cognitive function. It lubricates joints, helps remove waste, and acts as a cushion for your brain and spinal cord. That "brain fog" you blame on poor sleep? It might actually be dehydration.
Movement: Your Built-In Mental Health Tool
I’d be remiss if I didn’t emphasize how movement impacts your day-to-day life. Walking is one of the simplest and most effective ways to improve both physical and mental well-being. It’s not just about burning calories — it helps regulate hormones, improve insulin sensitivity, and boost feel-good brain chemicals like endorphins.
Aim for 7,000–10,000 steps per day.
Even more important: avoid long periods of sitting. Get up and move at least once every 30–60 minutes.
Why steps matter:
Regular movement:
Increases blood flow to the brain
Reduces cortisol (the stress hormone)
Enhances hunger/fullness cues
Helps regulate emotional eating habits
When you’re moving more, you’re also spending less idle time reaching for the chips out of boredom or habit. You’re creating space to feel better mentally and physically.
The Hydration–Movement–Mental Health Loop
Here’s where it all comes together:
Hydration supports energy and mood. Dehydration can leave you tired, irritable, and unfocused — which often leads to emotional or mindless eating.
Movement boosts brain function. It lifts your mood by increasing serotonin and dopamine, making you more motivated to make healthy choices.
Better mood = better food decisions. When you feel good, you’re more likely to prepare balanced meals, eat slowly, and stay tuned in to hunger and fullness signals.
Quick Tips to Get Started
💧 Hydration Hack:
Start your day with at least 12 oz of water before coffee or breakfast. Keep a water bottle nearby and sip regularly throughout the day.
🚶 Movement Booster:
Set a reminder to stand or walk for 2–5 minutes every hour. Try a 10-minute walk after each meal — this boosts digestion and helps you hit your movement goal, even on busy days.
Skipping a short walk now and then is fine. Skipping all movement because “you don’t have 30 minutes” is what really holds you back. Use a step tracker, most smartphones have one built in, to increase awareness.
📋 Midday Check-In:
Ask yourself: How have I moved today? Have I had enough water? Adjust as needed.
Final Thoughts
Hydration and movement are two of the most accessible, impactful tools we must use to support our physical and mental health. They don’t require perfection — just consistency. Start with a glass of water and a short walk. Let those small habits build into something bigger.
Your body and mind will thank you.
