How was Day 1? Did you complete a personalised version of the habit? 

Today, after completing your habit for the first time, I want you to answer these two questions: 1. What did I do well today? 2. What did I learn today? 

These questions are so important when it comes to creating new habits try to reflect on them daily.

The truth is, the most overlooked factor in building new habits is bridging the gap between what you want to do and the behaviour that you’re trying to make automatic. 

You’ve got to close the loop between your intention and your behaviour, and it’s as simple as answering these two questions. 

So here they are for you again: 

1. What did I do well today? 2. What did I learn today? 


A typical male is made up of around 60% water, a woman around 50% and our brains (regardless of gender) around 75%. 

Daily water intake is extremely important in helping to replenish water lost through bodily processes including urination, sweating and breathing. 

When the water is not replaced, we become dehydrated. Check out these stats: 

1 % dehydration – we become thirsty with reduced concentration

5% dehydration – we become hot and tired with decreased performance 5 10% dehydration – delirium and blurred vision

20% dehydration – may result in death. 

It’s clear that even a small amount of dehydration can hold us back from being our best. 

Water does plenty aside from simply quenching our thirst: 

Transports nutrients through the body 

Once a substance is dissolved, water becomes vital for transporting it throughout the body. Blood – 83% water – transports oxygen, CO2, nutrients, waste products and more from cell to cell. Urine – another important transporter – is also mostly water and removes waste products from the body. 

Moistens eyes, mouth and nose 

Water is needed for protection, keeping your mouth moist and washing away dirt and grime from your eyes. Water even lubricates our joints, keeping them from getting stiff and making sure motion is smooth. 

Can help maintain pH and electrolyte balance 

Our bodies must maintain a very specific pH level of 7.4. pH values of less than 6.9 or greater than 7.6 are life threatening so it is essential that we have ways to keep pH from deviating too far from normal. Water is a reactant within a very important process that maintains pH at 7.4. Water is essential to maintaining electrolyte balance within our bodies. Electrolytes are charged ions (such as Na+ or Cl-) which must be kept at certain levels to maintain the proper amount of water in our cells. 

Participates in many chemical reactions 

As a chemical reactant, water is involved in many processes and pathways of the body. We use it to digest food in the gastrointestinal tract, to access stored energy for muscles and organs, and for countless other reactions. 

Helps maintain normal body temperature 

Reduced chances of kidney stones 

May reduce constipation
Hydrates our skin
Ensures adequate blood volume
Forms main components of body fluids 

can see, it’s pretty important stuff! 

SO HERE WE GO DAY 2 OF THE CHALLENGE … ALL THESE BENEFITS … ALL YOU HAVE TO DO IS DRINK WATER WITH EVERY MEAL and ask yourself the 2 questions at the beginning of this blog daily.

Happy Hydrating and come back tomorrow for day 3 of our Challenge

Jayne 🥛