Hydration: Why It Still Matters in Winter

January 11, 2026

How small hydration habits support performance, focus, and recovery year round

When people think about hydration, they usually picture hot summer workouts and heavy sweat. But winter is often when hydration habits quietly fall apart.


Cold air reduces thirst signals. Indoor heating dries out the air. People tend to drink more coffee and less water. And because sweat loss is less noticeable, hydration feels less urgent — even though it still matters.


That’s why hydration is our second Power Block of January.



Hydration is one of the foundational habits we coach inside our nutrition program because it directly impacts recovery, appetite regulation, and training performance. You can learn more about how our nutrition coaching works here.

Why Hydration Matters


Hydration affects far more than thirst, especially for athletes who train consistently.


Adequate hydration supports:

• Strength and endurance performance

• Mental focus and reaction time

• Digestion and regularity

• Appetite regulation and steady energy


Even mild dehydration can impact how training feels and how well you recover, long before you ever feel thirsty.


Dr. Andrew Huberman often highlights that small drops in hydration can increase perceived effort and reduce cognitive performance — meaning workouts can feel harder than they should.

Why Hydration Is Easy to Miss


Hydration often slips because the signals are subtle.


Thirst cues aren’t reliable, sweat loss isn’t always obvious, and busy schedules or caffeine intake replace intentional fluid intake. The result is under-hydration that shows up as low energy, poor focus, headaches, or 

This Week’s Goal (Simple + Realistic)


For this week, aim to:

• Drink fluids consistently across the day

• Hydrate before your first caffeine

• Support hydration around training


You don’t need to track ounces or carry a gallon jug. A water bottle at your desk, sipping between meetings, or drinking before coffee all count.


Consistency beats volume.

Optional: Hydration Targets (If You Like Numbers)


If you prefer a general guideline, a simple starting point for most athletes is:


½–⅔ of your bodyweight (in ounces) per day


Example:

A 180-lb athlete would aim for roughly 90–120 oz of fluids across the day.


This includes water, electrolytes, and other non-caffeinated fluids.


On training days or higher caffeine days, needs may be slightly higher. On rest days, the lower end of the range is often sufficient.


These numbers aren’t meant to be perfect — just a reference point. Pay attention to how you feel and how steady your energy stays.


This guideline is based on hydration recommendations from the American College of Sports Medicine and the International Society of Sports Nutrition, which scale daily fluid needs to body size and activity level rather than a fixed volume. These ranges are meant as guidelines, not rigid rules. Inside our nutrition coaching, hydration targets are individualized based on training volume, body size, and lifestyle so athletes are not guessing. Learn more about that process here.

Water vs. Electrolytes


Electrolytes help your body retain and use fluids more effectively.


Sodium and other minerals support fluid balance, nerve signaling, muscle contraction, and overall energy — even when sweat loss isn’t extreme.


I saw this firsthand recently when I had surgery. As part of the pre-op instructions, I was told to drink a Gatorade two hours before arrival. That recommendation wasn’t about calories or sugar — it came down to hydration and electrolytes. Proper fluid and sodium balance helps support circulation, cellular function, and recovery, even in a controlled medical setting. It was a good reminder that electrolytes aren’t just a “workout thing” — they play a real role in how the body functions under stress.  


Dr. Peter Attia frequently discusses sodium as a performance-supporting nutrient for active individuals, and Dr. Andrew Huberman explains that electrolytes can improve how efficiently the body uses fluids.


Electrolytes may be helpful if you:

• Train at moderate to high intensity

• Consume higher amounts of caffeine

• Notice fatigue or headaches despite drinking fluids


Not everyone needs electrolytes daily, but they can be a useful tool depending on training load and lifestyle.

How to Improve Hydration


Focus on small, repeatable habits:

• Hydrate before caffeine

• Sip fluids consistently throughout the day

• Support hydration before and after training


Small, steady actions work better than trying to “catch up” later.

Common Hydration Myths


“I don’t sweat much, so hydration doesn’t matter.”

Fluid loss still occurs through breathing and daily activity.


“Coffee counts the same as water.”

Caffeine doesn’t replace intentional hydration.


“Electrolytes are only for hot weather.”

Active individuals may benefit year-round, depending on training and lifestyle.

Why Hydration Comes Second This Month


Once protein intake is consistent, hydration becomes easier to notice and improve. Together, protein and hydration support recovery, energy, and appetite regulation.


Building these two habits first creates a strong foundation for everything else we’ll stack moving forward. If you want help dialing in hydration, protein intake, and recovery in a way that supports your training and fits your life, our nutrition coaching is designed to do exactly that. You can learn more or get started here.


Here’s to a protein-first, well-hydrated week ahead,


Kristin 

Protein First: The Foundation Habit That Makes Nutrition Easier

January 3, 2026
Some people think protein is only for bodybuilders. Others assume they’re already getting enough. Many feel overwhelmed by conflicting information about how much they should be eating. The truth is much simpler. Protein isn’t about extremes or perfection. It’s about building a foundation that supports training, recovery, energy, appetite control, and long-term health. That’s why protein is our first Power Block of January. When protein intake is consistent, hydration, fiber, and even sleep tend to fall into place more naturally.

Hard Workouts Are Easy. Effective Training Takes Restraint.

By Mike Ratnofsky • December 23, 2025
Early in my coaching career, I made a mistake that many coaches make. I ignored my instincts and experience in favor of what I thought would keep people happy. I believed that if I gave members hard workouts every day, they would feel accomplished, challenged, and satisfied. At the time, I thought that was my job. What I did not realize was that I was confusing effort with effectiveness. People trusted me to help improve their fitness, their health, and their confidence. Instead, I was often delivering fatigue. I was chasing intensity instead of outcomes, and I was doing it out of fear. Fear of members getting bored. Fear of people thinking the workout was not hard enough. Fear of losing members if things felt too controlled or too restrained. Looking back, I was not doing anyone justice, including myself as a coach.Hard workouts are easy to design. You can always add more weight, more reps, more rounds, or less rest. You can always make something feel difficult. That part of coaching is not complicated. What is difficult is restraint. Effective training requires saying no more often than yes. It requires understanding that the goal of a workout is not exhaustion, but adaptation. It requires recognizing that different bodies respond differently to stress, and that long term progress depends on managing that stress appropriately. Over time, I learned that my responsibility was not to entertain people or to leave them lying on the floor after every session. My responsibility was to create a long term health and fitness plan for each individual. A roadmap that helped them become stronger, more capable, and more confident over time. That means some days are hard. Truly hard. But they are hard for a reason. They are hard because the stimulus is intentional and aligned with the goal of the day. Other days are simpler, more controlled, and often harder to execute correctly because they require patience and discipline rather than adrenaline. Today, we coach to the intent of the workout, not the ego of the moment. We do not chase weights or reps just to make something feel impressive. We use the program template as a guide. We use the plan to determine appropriate loading, pacing, and volume. The goal is to hit the intended stimulus, not to win the workout. That shift changed everything. Members stopped feeling beat up all the time. Progress became more predictable. Confidence improved because people understood why they were doing what they were doing. Training became something that supported their life instead of competing with it. Effective training takes restraint. It takes patience. It takes the willingness to do what is right instead of what is loud. That is the difference between hard workouts and real coaching. Onward and Upward Mike

Why Staying Consistent Through the Holidays (or Starting Now) Is the Smartest Move You Can Make

By Mike Ratnofsky • December 12, 2025
Learn why staying consistent with strength training during the holidays protects strength, metabolism, and momentum, and makes January progress easier.
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