This challenge runs for 14 days (but you can continue longer if you wish). You will focus on consistent hydration and daily mineral supplementation to enhance physical and cognitive performance. Use the video as guidance: Holohabits – Morning Hydration (download the app and join) ✅ Goals - Support fluid balance with structured water intake - Improve focus, reaction time, and mood stability - Maintain nerve and muscle function with targeted electrolytes - Build a consistent hydration routine 🔍 Session Structure (Each Hydration Day) - Calculate your daily target (40 mL per kilogram of body weight) - Spread intake evenly across the day - Add electrolytes after sweating (training, sauna, hot environments) - Monitor afternoon energy and hydration cues - Journal / Notes ⚠️ Safety Guidelines - Do not overconsume water in a short window — avoid rapid intake - Add electrolytes if drinking large volumes to prevent dilution - If you have kidney issues or heart conditions, adjust intake with medical guidance - Stop if you experience headaches, nausea, or swelling 📈 Progress Markers– Track these over the 14 days: - Total liters of water per day - Days with added electrolytes - Afternoon energy levels - Changes in focus, mood, and training quality After each hydration session, post in this challenge thread: “Today was Session X. Total water intake = __ L." Electrolytes = Yes/no. Energy in the afternoon = __/5. One thing I noticed was ___. My goal for next session is ___.” Bonus 💡: Share your favorite hydration mix or electrolyte recipe. Let’s do this!

This challenge lasts for 14 days (although you can opt to participate for a longer period). You will practice grounding every day with at least one 10-minute session outdoors. Use the video as guidance: Holohabits – Grounding & Nature Connection -> In the app, add this challenge and also post yourself doing it there! But remember to keep posting here as well :) Grounding allows the body to absorb free electrons from the Earth’s surface, which can neutralize reactive oxygen species and reduce oxidative stress. This electron transfer influences the autonomic nervous system, lowers blood viscosity, stabilizes electrical activity in cell membranes, and supports anti-inflammatory processes. ✅ Goals - Recharge your nervous system through Earth contact - Reduce stress and improve sleep - Support recovery and lower inflammation - Strengthen connection with nature 🔍 Session Structure (Each Grounding Day) - Preparation (choose your spot: grass, sand, soil) - Grounding (barefoot contact with Earth, 10+ minutes) - Combine with mindful breathing or awareness of surroundings - Journal / Notes ⚠️ Safety Guidelines - Avoid hazardous areas (sharp objects, polluted ground, extreme temperatures). - If barefoot outdoors is not possible, use grounding mats as an alternative. - Listen to your body — stop if you feel discomfort, pain, or skin irritation. - Be mindful of weather conditions (e.g., lightning storms, cold). 📈 Progress Markers: Track these over the 14 days to see growth: - Minutes of being grounded each day - Perceived calmness and stress levels - Changes in sleep quality and recovery - Shifts in mood, energy, and focus After each grounding session, post in this challenge thread: “Today was Session X. I felt ___ before, ___ during, ___ after.” One thing that surprised me was ___. My goal for next session is ___. Let’s do this!