Habits & Hydration

Build calm, repeatable habits that support your route.

Hydration timing, digestion-friendly routines, sleep setup, and stress reset blocks that work in real life.

Hydration Schedule

Drink on wake-up, before meals, and after movement to make hydration automatic.

Keep a visible bottle near workspaces and track refill count, not perfect volume.

Eat at regular intervals, include fiber daily, and avoid rushed late-night eating.

Chew slowly, include fermented options when suitable, and maintain hydration consistency.

Reduce heavy meals and high-stimulation screens before bed to support better sleep rhythm.

Keep wake time stable to strengthen your body clock and daytime energy pattern.

Five deep breaths, five minutes movement, five minutes planning can lower decision stress.

Take short pauses between long work blocks to improve focus and emotional balance.

Set your wake and bedtime to generate a practical hydration reminder list.