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This week’s B ME Bites Trivia Question:

Welcome to edition #33 of B ME Bites! In Part 2 of the Self-Care for Busy People Series, explore simple hydration habits to boost energy, focus, and health—even on super busy days.

Self-Care for Busy People Part 2: Hydration Habits for Energy, Focus, and Health

Simple hydration tips to stay energised, focused, and healthy throughout a busy day

Staying hydrated is one of the most essential—and easiest—ways to support overall health, improve energy, and maintain mental clarity. Even mild dehydration can lead to fatigue, poor concentration, mood swings, and health impacts over time. By integrating a few hydration habits into a busy day, it’s possible to stay refreshed and support the body’s natural functions. Here’s how to make hydration a priority, even on the go.

Start the Day with a Glass of Water

After hours without water overnight, a morning glass of water helps rehydrate your body, kick-start your metabolism, and prepare your mind for the day ahead. Drinking water first thing also aids digestion and flushes out any toxins that have accumulated overnight.

Set Hydration Reminders

Busy schedules can make it easy to forget to drink water regularly. Using reminders on your phone or setting small hydration goals, like finishing a water bottle by lunch, can keep you on track. Consistent hydration improves physical and cognitive function, so simple reminders go a long way in supporting overall wellbeing.

Prioritise Water Quality for Better Health

The quality of the water you drink matters. Filtered water reduces exposure to potential contaminants such as chlorine, lead, and other impurities that may be present in tap water. Using a water filter at home or choosing high-quality bottled water helps ensure you’re getting clean, refreshing hydration. High-quality water supports not only hydration but also kidney function, skin health, and detoxification processes in the body.

Add a Twist of Flavour for Enjoyment

If plain water feels dull, enhance it with fresh ingredients like lemon, cucumber, or mint. Adding fresh fruits or herbs gives a hint of taste without added sugars or artificial ingredients, making hydration more enjoyable and encouraging you to drink more throughout the day.

Recognise Signs of Dehydration

Understanding when your body needs water can help you avoid the negative effects of dehydration. Common signs include headaches, fatigue, dry skin, and irritability. By recognising these signals, you can prioritise hydration and improve how you feel, both mentally and physically.

With these small yet powerful hydration habits, it’s possible to stay energised, focused, and support overall health—even during a packed day. Hydrating mindfully can boost physical energy, improve concentration, and support a positive mood, making it one of the simplest yet most effective self-care practices.

How will you remind yourself to stay hydrated today?

Reader Spotlight

Thank you to AlisonR who left the following review after reading “Fat to Fabulous: Diet Free Weight Loss for Real Women”:

You can find out more about this book here.

Weekly Challenge

Your mission for this week, if you choose to accept it, is to do the following:

Add a new hydration habit to at least 3 days this week. Start with a glass of water in the morning, or infuse your water with fresh flavours. Observe how consistent hydration impacts your energy, focus, and wellbeing!

If you need some help, feel free to hit reply - let’s help you get started if you’re stuck!

B ME Bites is deliberately sent on a Friday morning (Aussie time) so that where ever you are in the world, you have the weekend to give yourself the gift of implementing a small change towards a better you. What will that small change be? Is there a change that you have been trying to make and haven’t yet succeeded? Give it another go, applying the above - you can do it!

Resource Roundup

For practical tips on staying hydrated and supporting brain health, check out Jim Kwik’s insights in this quick video:

You can grab Jim’s New York Best Seller “Limitless” on Amazon.

For a deep dive into hydration’s impact on focus and mental performance, watch Dr. Andrew Huberman’s expert insights here:

Below is a resource list that has been created with you in mind. Whenever something new that could be helpful is discovered or created, it’s added to the list, so check it out from time to time. If you’re strapped for time, once you open the page below, click on Resource List in the top menu, then click on the “Health Tools” link for a list of items that could be helpful on your path to a better you.

The answer to this week’s trivia question is:

Thanks for reading and the hope is that you found something helpful inside this issue. If you did, remember to share it with others whom could also find it helpful, using this link: https://bmebites.beehiiv.com

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Hit reply and answer either 1,2 or 3, and, if the answer is 2 or 3, give the deets on what would make it a 1 for you!:

1. Loved it!

2. It was OK

3. Meh!

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Until next week, keep taking one S.T.E.P.S step at a time! (If you missed the issue explaining The S.T.E.P.S Formula, you can check that out here)

Warm regards,

Shari Ware Chief Encouragement Officer at B ME Bites

PS - Here’s a little Friday funny for you!

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