How can I drink more water?

You get headaches, low energy, and dry mouth by third period — and you realize you haven't had water all day.

• Mild dehydration shows up as tiredness and poor concentration before you feel thirsty.
• Sugary drinks are more available in most school and corner-store environments.
• Without a bottle in reach, drinking water requires a decision every time.

Before you decide anything, take four slow breaths — in for 4, out for 6. You think more clearly on the other side of a calm breath than in the middle of a fast feeling.

1. 1Carry a refillable bottle and attach drinking to routines: one glass when you wake, one at each class change.
2. 2Flavor it with lemon, mint, or frozen fruit if plain water is hard.
3. 3Swap one soda or energy drink per day for water and notice the difference in a week.

Drink one full glass of water right now.

Play it forward. If you take this step, what happens tomorrow? Next week? What does it protect — your peace, your grades, your relationships, your future? Leaders think one move ahead.

• One-Minute BreathingSlow your body down in 60 seconds with a longer exhale.
• 5-4-3-2-1 GroundingBring your body back to the present moment.
• Get HelpCrisis resources and a personal safety plan.