100: Back to Basics Mini-Series: Hydration Hacks to Kickstart Your Year

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Tired of New Year’s resolutions that come with big promises but barely make it past the first week? I hear you. That’s why we’re starting the year with a Back to Basics approach—keeping things simple, practical, and sustainable.

We’re kicking off with one of the most important—and often overlooked—elements of health: hydration. There’s so much more to hydration than “just drinking more water”. In this post, we’ll show you how to create a hydration routine that fits your lifestyle, what actually counts toward your daily intake, and how hydration can boost your energy, improve sleep, reduce cravings, and more.

The 1% Rule for Building Lasting Habits

If you want to make real changes that last, there’s a powerful lesson from one of the most epic turnarounds in sports history—shared in James Clear’s Atomic Habits.

British cycling used to be...well, pretty terrible. They hadn’t won Olympic gold or even come close to a Tour de France victory. But that all changed when coach Dave Brailsford took over and introduced a game-changing strategy: focus on tiny 1% improvements in everything.

The team didn’t just target obvious changes like training. They upgraded bike tires, swapped pillows to improve sleep, and fine-tuned every small detail imaginable. Those seemingly insignificant tweaks added up, and the results were staggering: Olympic dominance and their first-ever Tour de France win.

This story hits home because it mirrors a challenge many of us face—starting the year with grand resolutions that rarely stick. (Fun fact: only about 8% of people actually keep their New Year’s goals.)

The better approach? Think small. Focus on habits you can actually maintain and try habit stacking—pairing a new behavior with something you already do. For example, if you’re already walking daily, add a few minutes of strength training afterward. It’s simple, practical, and proven to work.

Big transformations don’t come from one massive leap; they come from small, consistent steps forward.

Hydration: It’s More Than Just Water

When it comes to hydration, every sip counts, whether it’s coffee, tea, a protein shake, or even the broth in your soup.

While caffeine has a slight diuretic effect, it doesn’t cancel out the fluid you’re drinking. That morning coffee or tea still contributes to your hydration goals. However, caffeine can suppress your appetite and thirst, so if your giant morning coffee leaves you uninterested in drinking anything else until the afternoon, be aware that dehydration can sneak in.

Overdoing caffeine can also lead to heartburn, anxiety, or even heart rhythm issues as we age. So, while it counts, it’s worth being mindful of how it fits into your day.

The good news is, everything from your soup to the water-rich fruits and veggies in your meals adds up. If your diet is full of whole, nutrient-rich foods, you’re likely getting more hydration than you realize.

The key is balance and making sure you’re spreading your fluid intake out consistently throughout the day. Hydration doesn’t have to be complicated, but it does need to be intentional.

How Much Should You Be Drinking?

For most people, a solid starting point is at least 64 ounces of fluid a day, and more is even better. Of course, there are exceptions—if you have a medical condition like heart failure, kidney disease, or a fluid restriction prescribed by your doctor, always stick to their advice.

If you’re new to tracking hydration, apps like Water Llama can be super helpful. They use your weight and activity level to calculate a personalized target.

The key is to start where you are. If 64 ounces feels like a stretch, work up to it gradually. Hydration plays a big role in overall health—helping your body process fat, avoid mixed hunger signals, and keep everything running smoothly.

Sometimes, what feels like hunger is actually dehydration. Before grabbing a snack, try a glass of water first. You might be surprised at how often thirst was the culprit.

Remember, health isn’t about being “on track” or “off track.” It’s a gentle back-and-forth adjustment that keeps you moving in the right direction. Start small, stay consistent, and let those ounces add up!

Hydration Hacks

If you're struggling to stay hydrated or want to improve your hydration habits, let’s take a look at how to make it easier today. Here are some strategies to help you stay on track:

• Assess Your Schedule: Consider whether you're working from home, at the office, or out and about. This will help you figure out where and when you can hydrate.
• Keep Water Close: If you're working virtually, keep your water close by. I have multiple containers around me, like my Stanley cups, which help me stay on track. Find what works for you.
• Use Timers for Reminders: Set alarms or timers to remind you to drink water regularly. A physical timer (not your phone!) can be a great way to avoid distractions. (This one is my favorite!)
• Flavored Water: If plain water isn’t cutting it, try adding flavor or switching to something like coconut water to make hydration more enjoyable.
• Gradual Sips vs. Big Gulps: Experiment with sipping throughout the day versus drinking larger amounts at once. Some people can easily knock back 20 ounces in one go, but if that doesn’t work for you, don’t force it.
• Customize for Your Needs: If you’re waking up at night to use the bathroom, consider adjusting your hydration by reducing intake later in the evening and focusing on hydration earlier in the day.
• Plan for Travel: If you're constantly on the go, make sure you have a water bottle with you while traveling. Hydrate during flights or when you arrive at your destination—small changes can make a big difference.
• Adjust for Your Lifestyle: Think about the best times to hydrate based on your daily routine. Whether that’s a sip every hour, or incorporating it into breaks, find a system that works for your lifestyle.

Every day is different, and that's okay! Hydration is all about creating a system that works for you and sticking to it. Don’t make it more complicated than it needs to be—what’s the easiest way to hit your hydration goals today?

Let me know how your hydration goals are going and what strategies are helping you most. Tag me on social media with a picture of you staying hydrated and what’s working for you! 

And don’t forget to check out Dr. Rentea’s Power Picks for Metabolic Health to see all of my top recommendations to make metabolic health easy.