Hydration, But Make It Easy

Why it matters (quick science): Even ~1–2% dehydration can slow thinking, sour mood, and dull skin. Rehydration restores blood volume → brain runs smoother.

How to do it (3 steps):

1. Keep a bottle in sight.

2. Sip on schedule (class change, after bathroom, before practice).

3. Boost flavour so you actually drink it.

5 Flavour Boosts:
💡 Lemon/lime + mint
💡 Frozen berries
💡 Cucumber + ginger
💡 Orange wheels + cinnamon stick
💡 Splash of 100% juice + cold water

DIY Electrolyte (workouts/hot days):
500 ml total = 250 ml water + 250 ml coconut water + juice of ½ lemon/orange + tiny pinch of salt + 1–2 tsp honey. Shake, chill.

Troubleshooting:

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

• “I forget” → set alarms named “Sip Check.”

• “Bathroom passes are a pain” → front-load AM intake; sip, don’t chug.

Checklist:
✔️ Bottle in sight
✔️ Sip cue each class change
✔️ Flavor add-ins prepped
✔️ Extra on practice days

Mini-Guide (save/share):
Target: 6–8 cups/day (more with heat/sport).
Check your 🚽: pale straw = on track.