What’s the secret to performing at your best? To becoming a great athlete? To accomplishing your dreams as an athlete or in life, the answer is simple: Routines. Let's explore how routines can create the momentum for change you want.
I’ve been fortunate to spend time with some of the world’s best athletes, and what sets them apart is how they’ve optimized their daily routines—not just during workouts, but from sunrise to sunset. I've studied these routines for 20 years and nothing will make a bigger impact in your workout or at work.
This year at The Feed, we’re moving beyond the wrapper and water bottle to help you build these routines into your life. I’m going to share simple, effective strategies that will help you perform at your best every day, whether you’re training, recovering, or just living your life.
What Are Routines?
Think of routines as the small, consistent actions you take to optimize performance. Some might call them rituals or performance hacks. The truth? These aren’t just for world champions—we “mere mortals” have even more to gain from adopting them.
Examples of Routines
Here’s what I’ll be diving into over the next few weeks:
Sleep Routine: How to hit a 98% Sleep Score consistently.
Shake Routine: What to include in your post-workout shake to optimize recovery.
Morning Supplement Routine: The daily essentials to keep you at 100%.
How to Avoid Getting Sick Routine: I'm hitting this one a lot right now.
and more...
But first, let’s start with the foundation of everything: Hydration.
My Daily Hydration Routine
This isn’t about hydration during your workout—you’ve probably got that figured out. This is the hydration routine I follow outside of training, and it’s made a massive difference for me.
Why is it so important? Even 5% dehydration can cause:
A 30% drop in performance (endurance and strength).
A 3–5 bpm increase in heart rate for every 1% of dehydration.
Here’s how I stay hydrated throughout the day:
Step 1: Two 1L Bottles Outside of Training per day.
Why not just water? I’ve tried, and I rarely get past 1L—it’s just too plain. A little flavor makes a big difference and facilitates better hydration.
1L Bottle – Start with a low-to-medium sugar hydration mix for faster absorption and more sodium. The extra flavor of these choices set me up for success and I drink this first bottle in 30 to 45 minutes with consistent sips. Pick one of these:
Mortal Hydration: 8g sugar, 900mg sodium, salty option for intense hydration.
Fluid ORS: 12g sugar, 800mg sodium, great for rapid rehydration.
Cure Hydration: Just 4g sugar, lighter flavors, and easy to drink.
1L Bottle – For your next bottle, go even lower on sugar but keep the flavor to make it easy to sip throughout the day. Pick one of these:
Powerbar 5 Electrolyte Tabs: Great taste, minimal sugar.
SIS Hydro Tabs: Clean flavors and effective hydration.
Fluid Electrolyte Tablets: Convenient and refreshing.
Step 2: The Boost (When You Need It)
If you’re feeling extra dehydrated, here’s how to give your hydration a boost:
Saltstick FastChews: Packed with electrolytes and sodium, they also trigger thirst to encourage you to drink more.
Totum Sport Sea Water Packets: My go-to for intense dehydration. These are an all-in-one solution for rehydrating fast—I just took two after a long day skiing. I really love these, if you haven't tried get a few and you will be amazed how good you feel after.
Challenge: Try It for a Month
I encourage you to adopt this hydration routine for the next month and see the difference for yourself. It’s one of the simplest ways to optimize your performance, recovery, and energy—on and off the training field. Let me know how it works for you!
