Heat-Ready Hydration: Beat the Sun

Why it matters (quick science): Even 1–2% dehydration lowers endurance and focus. Electrolytes replace sweat losses.

How to do it (2 steps):

1. Front-load: 1 bottle by noon.

2. Replace sweat: water + simple electrolytes after outdoor time.

5 Ready-to-Go Sips:
💡 Water + lemon/mint
💡 Frozen-berry water
💡 Coconut water half-and-half with water
💡 DIY electrolyte: 250 ml water + 250 ml coconut water + citrus + tiny pinch salt
💡 Sparkling water + splash of juice

Troubleshooting:

• “Water is boring” → rotate two flavours; use a straw bottle.

• “Bathroom trips” → sip steadily; don’t chug.

Checklist:
✔️ Bottle in sight
✔️ Flavor add-ins prepped
✔️ Extra for sport days
✔️ Hat/shade breaks

Mini-Guide (save/share):
Target: 6–8 cups+, more with heat/sport.