The Foundational Five
At Clay, we teach that real, lasting health starts with what you do daily—not just what you do at the doctor’s office. That’s why I coach every Clay Member to build strong routines around what we call the Foundational Five: Protein, Steps & Movement, Hydration, Sleep, and Metabolic Reset. These pillars fuel energy, recovery, focus, and long-term performance. You can start them today, see the difference, and own the process.
Daily Hydration Guide: Get Your Water Intake Right
Why Hydration Matters
Water makes up roughly 60% of your body and supports nearly every major function—regulating temperature, transporting nutrients, flushing waste, and lubricating joints. Even slight dehydration (just 1–2% of your body weight) can cause fatigue, brain fog, and reduced physical performance.
At Clay, we see hydration not just as a health tip, but a daily performance tool. It’s one of the easiest, most immediate changes you can make to feel better—fast. This is how I coach Clay Members to make hydration automatic—not another chore.
Set Your Baseline
Figure out how many bottle refills you need to hit your daily hydration goal.
If your goal is 75 oz and your bottle holds 25 oz, you need to make sure you’re hitting 3 full refills per day. And remember, that’s just the minimum.
Time Your Sips
Spread your intake across the day.
Sip every 20-30 minutes instead of chugging H20 late at night. I coach morning movement clients to drink 16-24 ounces first thing in the morning (before coffee or food)—it makes a big difference.
Track Your Refills
Mark your progress with rubber bands on your bottle, tally marks in a notebook, set a timer for every 30 mins on your phone, or use a hydration tracking app like Water Drink Reminder, WaterMinder, or Hydro Coach.
This is a trick I use with busy clients who tend to forget until it’s too late.
Enhance with Electrolytes
On training days or in the heat, add electrolytes like a pinch of sea salt or a sugar free, no filler electrolyte drink mix.
This helps retain water and supports better muscle function and recovery.
Make It Visible
Keep your bottle on your desk, in your gym bag, or next to your keys.
Seeing it = drinking it. Visibility drives consistency.
Author
Written by Andrew Browning, Coaching Director @ Clay Health & Care
Andrew Browning is a performance coach and educator with nearly two decades of experience in training, teaching, and behavior change. As Clay’s Coaching Director, he combines deep knowledge in exercise physiology, metabolic health, and recovery with a passion for helping people build sustainable habits that fuel performance at every level.
Reviewed by Dr. Allen Gorman, Medical Director @ Clay Health & Care
Dr. Allen Gorman is a physician-scientist with a focus on metabolism, aging, and cellular repair. His clinical and research work spans two decades, with a passion for translating complex science into actionable health strategies.