Monthly Challenge – Hydration Habit Builder 

Page updated: 03/07/2026

July Focus: Hydrate

Whether you're out on the road, working in a depot or based in the office, staying hydrated is one of the simplest ways to support your health, wellbeing and energy levels. Even mild dehydration can affect concentration, mood and productivity.

This Month's Challenge

Build healthier hydration habits throughout July by completing as many of the activities below as you can.

Your Hydration Checklist

  •  Aim to drink 6–8 glasses (around 2 litres) of water each day (more if you're physically active or working in warm conditions).
  •  Keep a reusable water bottle or glass nearby and refill it regularly.
  •  Try naturally flavouring your water with fruit, cucumber or mint.
  •  Challenge yourself to reduce sugary drinks by swapping one each day for water or a sugar-free alternative.
  •  Complete a simple Energy Check-In each day by rating your energy levels (1–5) in the morning and afternoon to see whether staying hydrated makes a difference.

Weekly Mini Challenges

Week 1: Start each morning with a glass of water.

Week 2: Choose water before your first tea, coffee or soft drink each day.

Week 3: Try a new fruit-infused water recipe.

Week 4: Encourage a colleague or your team to join the challenge and keep each other motivated.

Why It Matters

Good hydration can help:

  • Improve concentration and focus.
  • Maintain energy levels throughout the day.
  • Reduce tiredness and headaches.
  • Support physical and mental wellbeing.
  • Help your body function at its best.

Team Challenge

Why not take part as a team? Share your progress, encourage one another and see if your team can build healthy hydration habits that last beyond July.

Remember: Don't wait until you're thirsty to have a drink. Drinking small amounts regularly throughout the day is the best way to stay hydrated.

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