Wellness Pillar
Hydration
Improve energy, recovery, and appetite awareness through steady daily hydration habits.
Why hydration is non-negotiable on GLP-1
Hydration becomes especially critical when you’re on a GLP-1 medication. Constipation is one of the most common side effects — and it’s almost entirely preventable with consistent water intake. Beyond that, dehydration after 50 is easy to miss: thirst sensation decreases with age, and many people confuse mild dehydration with hunger or fatigue.
Adequate hydration improves energy, supports kidney function, helps regulate appetite, reduces headaches, and keeps digestion moving — all things that matter when you’re working on sustainable weight loss.
Daily targets
Minimum
64 oz
8 cups · baseline
Target
80–96 oz
10–12 cups · optimal
Active days
96–128 oz
12–16 cups · if exercising
A simple check: your urine should be pale yellow. Dark yellow = dehydrated. Clear = well hydrated.
The steady hydration schedule
Morning (wake up)
16 oz before anything else. You wake up mildly dehydrated every day — this resets the baseline.
Before each meal
8 oz 20 min before eating. Helps with appetite awareness and prepares digestion.
Mid-morning & mid-afternoon
Keep a 32 oz bottle at your desk or in reach. Passive sipping adds up without effort.
Evening (before 7pm)
Finish your water target by early evening to avoid sleep disruption from bathroom trips.
Electrolytes matter after 50
Pure water alone isn’t always enough. If you’re losing weight, eating less, or active, you may need to replenish electrolytes — particularly sodium, potassium, and magnesium. Signs of low electrolytes include muscle cramps, fatigue, headaches, and brain fog.
Sodium
Sources: Broth, pickles, light salting of food
Often too low when eating less
Potassium
Sources: Avocado, banana, sweet potato, spinach
Supports muscle function
Magnesium
Sources: Nuts, seeds, dark chocolate, supplement
Also helps with sleep and constipation
Track hydration daily
Steady Pro (coming soon) will include daily hydration check-ins and streak tracking so small habits compound into big results.