Map your hydration windows
Front-load water in the morning, then keep a calm rhythm through meals and mid-afternoon so energy does not dip.
- Drink a full glass within 30 minutes of waking.
- Pair water with meals instead of chasing thirst late.
- Take smaller sips in the final two hours before sleep.
Add minerals with meals
Minerals help water do its job. Focus on mineral-rich foods and a light electrolyte mix when you sweat or travel.
- Choose leafy greens, citrus, and legumes for daily balance.
- Add a pinch of mineral salts to long-workday refills.
- Keep caffeine balanced with extra water intake.
Hydration cue
Aim for light straw urine color and steady energy, not constant refills.
"Hydration works best when it follows your schedule, not your stress."