Hydration Education – Phizz Hydration
21 Days to Embed Your Hydration Habit
New year, new hydration vibes? If your water bottle’s been gathering dust, it’s time for a change. Staying hydrated might feel like another chore, but it doesn’t have to. With a little planning and a sprinkle of Phizz magic, building a hydration habit can be simple, satisfying, and even fun.
Over the next 21 days, you can establish a hydration routine that works for your lifestyle, giving you more energy, focus, and balance. Ready to dive in? Let’s explore why hydration habits matter and how to make them stick.
Why Hydration Habits Matter
Hydration isn’t just a thirst quencher; it’s your secret weapon for staying energised, sharp, and glowing. Proper hydration ensures that water delivers oxygen to your cells, helping to combat fatigue and maintain energy levels throughout the day (1). It also supports cognitive function by aiding memory, focus, and mental clarity, which are critical for staying on task and productive (2). That post-lunch slump you feel? It’s not always the food coma – dehydration could be to blame. Even a quick hydration boost can work wonders for improving energy and clarity.
Want to look your best while you perform at your best? Hydrated skin looks smoother, plumper, and less prone to dryness, as water helps maintain skin elasticity and texture (3). Beyond aesthetics, hydration plays a key role in digestion, enabling your body to absorb nutrients effectively and keeping your digestive system running smoothly (4). It also contributes to immune function by supporting the production of lymph fluid, which carries white blood cells that help fight infections (5). In short, staying hydrated boosts energy, sharpens focus, improves skin health, aids digestion, and fortifies your immune system, making it an essential cornerstone of overall wellbeing.
Hydration Roadblocks: What’s Stopping You?
Oops, forgot again. Busy schedules often mean water takes a back seat. Maybe you’re caught up in back-to-back meetings, and water is the last thing on your mind. Or perhaps you don’t feel thirsty until dehydration has already set in. Plain water can feel a bit... well, plain, and finding convenient options when you’re out and about can seem like a hassle.
Life gets busy, habits fall through the cracks, and suddenly you’re powering through the day running on empty. These little slip-ups can add up quickly, sapping your energy, clouding your focus, and taking a toll on your overall wellbeing. If you’re wondering how to drink more water daily, or how to form a hydration habit that sticks, here’s the good news. A few small tweaks can make a big difference. With a few simple tweaks, building those hydration habits can go from "ugh" to effortless.
Why 21 Days is Key for Habit Formation
They say it takes 21 days to make or break a habit, and while that might not be a hard-and-fast rule, it’s a pretty solid starting point. As James Clear explains in Atomic Habits (6), the "21-day habit formation rule" is more of a guideline, but it works because it gives you enough time to establish consistency without feeling overwhelmed.
When it comes to something as straightforward as drinking more water, 21 days is a sweet spot for turning effort into routine. The key? Break it down into small, manageable steps that you can actually stick to. Whether it’s sipping a glass of water with your morning coffee or keeping a bottle by your desk as a visual reminder, these micro-actions quickly add up. Over time, hydrating yourself stops feeling like a chore and becomes second nature – an easy, refreshing daily ritual you’ll stick to without a conscious thought.
21-Day to Hydration Glory
Week 1: The Setup
The first step to forming a simple hydration habit is awareness. Start your hydration journey by:
Tracking your intake: Use a water-tracking app or a reusable bottle with measurement markers.
Setting reminders: Schedule hourly phone notifications or use a smartwatch to nudge you to drink regularly.
Starting small: Aim for one extra glass of water each day and build from there. Make it feel achievable.
Not a fan of plain water? Add slices of citrus or a Phizz tablet to make it more enjoyable and boost your hydration efficiency.
Week 2: Build Momentum
With your reminders in place, it’s time to level up. Focus on:
Morning hydration: Start each day with a large glass of water or a Phizz tablet as a daily morning ritual to rehydrate after a night’s rest. Hydrating early sets the tone for the rest of your day, and with Phizz, you’re not just hydrating – you’re fuelling your body with a powerhouse blend of essential micronutrients. As both a comprehensive multivitamin and a hydration booster, Phizz ensures you have everything you need to get ahead for the day.
Pairing hydration with routines: Link drinking water to existing habits – for example, a glass of water after brushing your teeth, during your morning coffee prep or before each Zoom meeting starts.
Staying consistent: Keep tracking your progress to stay motivated.
Week 3: Cement the Habit
By now, hydration should feel more natural. This week, focus on fine-tuning:
Incorporating Phizz: Drop a Phizz tablet into your water during workouts, after a long journey, on hectic days, or whenever you want to jazz up your hydration with a refreshing burst of flavour and an extra boost of electrolytes and vitamins.
Adjusting for lifestyle: Tailor your hydration routine to your daily activities. Keep a water bottle handy at work, in your gym bag, or on your commute.
Celebrating progress: Acknowledge how much better you feel after three weeks of consistent hydration. Make it fun! Treat yourself to a stylish reusable bottle or experiment with new Phizz flavours to keep things interesting.
Hydration Tips for Long-Term Success
Staying Motivated Beyond the 21 Days
Habit formation doesn’t stop after three weeks. To make your hydration habit truly stick, you’ll need to keep building on the foundation you’ve created. Here’s how to keep the momentum going:
Tracking milestones: Celebrate hitting hydration goals like drinking 2 litres daily. Marking your progress helps you stay motivated and gives you a sense of achievement.
Setting new challenges: Try adding more water-rich foods to your diet or extending your hydration goals. For example, challenge yourself to hydrate consistently during a particularly busy week.
Involving others: Encourage friends, family, or colleagues to join you in staying hydrated. Sharing goals and progress makes the journey more fun and keeps everyone accountable.
Your Forever Hydration: Phizz
Phizz doesn’t just hydrate, it elevates. Our science-led formula is 3x more hydrating than water alone. Each convenient, travel-friendly tablet helps you to level up the power of plain water by combining electrolytes, vitamins, and minerals to supercharge your hydration. Whether you’re gearing up for a big presentation, or unwinding after a hectic day, Phizz fits seamlessly into your routine.
But it’s not just about function – Phizz turns hydration into something enjoyable. With its refreshing, fruity flavour, it’s the perfect way to make sipping water more appealing. No more forcing down plain water; instead, you get hydration that works harder and tastes amazing. You need water to live. You need Phizz to thrive.
https://www.tghclinic.com/post/the-role-of-hydration-in-your-daily-energy-levels
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-hydration-status-on-cognitive-performance-and-mood/1210B6BE585E03C71A299C52B51B22F7
https://www.wgh.org/news/the-power-of-hydration-why-staying-hydrated-is-essential-for-your-health-and-well-being
https://www.wku.edu/news/articles/index.php?view=article&articleid=2330
https://www.wgh.org/news/the-power-of-hydration-why-staying-hydrated-is-essential-for-your-health-and-well-being
https://jamesclear.com/atomic-habits
