It’s common knowledge among athletes and exercisers that hydration is important for both health and for fitness. But common knowledge does not always equate to common PRACTICE. And if you want results, it’s the practices you perform daily that lead to improvement and RESULTS. 

We start our series on the seven daily habits of a Hybrid Farm athlete with hydration for a couple of reasons:

1) Hydration is essential for health and fitness success.

2) Better hydration practices can be the easiest habits to implement right away.


what do I do?

Implement these two actionable steps to start improving health and fitness today:

  • Start your day with 12 oz water, the juice of 1/2 a lime or lemon, and 1/4 tsp of himalayan salt. You can just start doing it and gain the benefits or you can dig into these resources for more details: Charles Poliquin – Medium, and OPEX Fitness – Blog.  A few benefits from this are: improved hydration, better digestion and improved mindfulness to start your day.
  • Drink half your bodyweight (in lbs) in ounces of water daily. Use this as a number to create a baseline, it works pretty well for most people. Example, if you weigh 160lbs, set a goal to drink 80 oz. of water daily. Don’t forget to add for intense exercise, exposure to heat or other factors that could lead to increased fluid loss. Treat this as a minimum and you’ll be on-track.

A few tips for implementation

With the first part of this practice, don’t get too hung up on specifics. If you prefer 8 oz water, ok. If you opt to just start with a quarter the lemon juice, no problem. Do make sure you are using a colored salt. We use the pink Himalayan salt. The important thing is to start taking positive actions regularly, now. With the daily water goal, if you are currently averaging 40oz and your target is 80. Consider 50 oz a win for the day. 55 oz is a win tomorrow. Aim for progress, not perfection.

Once you start hitting your numbers. Then it’s time to consider consistency, as in “I hit my goal 6/7 days!”,  as the important metric. After a while, these new healthy habits will become just that, habits, requiring less effort and leaving room to layer on additional healthy habits. You are building a base for continued progress here. Master the basics, and create the foundations of your health and fitness.

Additional thoughts

Extreme training, weather and conditions can require more specific protocols and often higher levels of intake. This is where working with an experienced coach can really pay off. It is also, in extreme cases, possible to overdo it with water intake. For more info on that check out the work by Dr. Tim Noakes in his book, Waterlogged.


Ryan Avery, CF-L3, Pn2, OPEX CCP

Ryan Avery, CF-L3, Pn2, OPEX CCP


CrossFit Level 3 Trainer [CF-L3], OPEX CCP, OPEX Assessment, OPEX Program Design, OPEX Nutrition, OPEX Lifestyle, OPEX Business Systems, CrossFit Endurance, CrossFit Conjugate Methods, CrossFit Olympic Lifting Advanced, CrossFit Mobility, CrossFit Program Design, CrossFit Rowing, Precision Nutrition Level 2 [Pn2], USA-Taekwondo L1 Coach, Bachelor of Science -Entrepreneurship, 4th Degree Blackbelt Taekwondo

Ryan has been involved with health and fitness for over 25 years. Starting with traditional martial arts training in his youth, and later through CrossFit™ and OPEX® Ryan has been learning, teaching, and helping others to teach through martial arts, fitness, and business most of his life. He has a passion for helping everyone from elite athletes to beginners find their true potential through physical practice, nutrition, mindset and balanced lifestyle practices.