By Sarah Wells, Olympian and Keynote Speaker
See more about Sarah at www.thesarahwells.com
When people think about high performance, they often think about the big things: training plans, productivity systems, leadership strategies, or breakthrough moments.
But after spending years competing as an Olympian and now traveling across North America as a keynote speaker, I've learned that performance is often built on the small things most people overlook.
Hydration is one of them.
As an athlete, hydration influenced everything from recovery and focus to how I felt stepping onto the start line. Today, as a speaker who spends countless hours in airports, hotel rooms, conference centers, and on airplanes, it still plays a major role in my ability to show up with energy and deliver at my best.
The truth is that hydration isn't just about drinking more water. It's about creating habits that support energy, focus, consistency, and overall well-being.
Here are six things I pay attention to when thinking about hydration and performance.
1. Be Intentional About Sugar
As an Olympian, I spent years paying attention to the habits that helped me perform at my best. Today, as a full-time keynote speaker who spends much of the year traveling, that mindset hasn't changed.
One area I've become increasingly intentional about is sugar.
Don't get me wrong, I believe there's room for enjoyment and balance. But I've learned that many of us consume far more sugar than we realize, especially through the beverages we drink throughout the day.
When you're trying to maintain steady energy, support overall health, and perform at a high level, those choices can add up.
That's why I look for ways to add flavor and enjoyment to what I'm drinking without automatically adding more sweetness. The goal isn't to eliminate everything you enjoy. It's to be thoughtful about the choices that become daily habits.
I appreciate that brands like Monin have recognized this shift as well. Their new range, TruFlavour by Monin, offers more than a dozen completely unsweetened, all-natural flavors that allow people to customize water, sparkling beverages, teas, and other drinks without adding sugar or sweeteners.
For me, being intentional about sugar isn't about restriction. It's about creating habits that support how I want to feel, perform, and show up each day.
Because high performance isn't usually the result of one big decision.
It's often the result of small decisions made consistently over time.
2. Focus Matters Just as Much as Hydration
Whether I was standing on the start line before a race or preparing to walk on stage in front of hundreds, or sometimes thousands, of people, focus has always been part of performance.
Hydration supports physical performance, but high performers also think about mental performance.
There are days when I land after a long travel day and need to deliver a keynote just a few hours later. Those moments require energy, alertness, and mental sharpness.
That's why I pay attention not only to what I'm drinking, but also to how it supports my ability to stay focused and engaged. Products like those in Monin’s Brilliance Natural Energy range are designed around that idea, combining natural caffeine with clean-label ingredients to support energy in a way that aligns with today's growing focus on ingredient transparency.
Because performance isn't just physical. It's mental, too.
3. Think Beyond Water
Water will always be the foundation of hydration.
But depending on your lifestyle, activity level, and goals, there may be other factors worth considering.
Athletes often think about electrolytes. Frequent travelers may think about immune support. Busy professionals might be looking for ways to maintain energy throughout demanding schedules.
The reality is that our needs change depending on what life is asking of us.
That's one reason I appreciate the growing focus on functional beverages. Monin Beverage Boosts include options like hydration support with electrolytes, immune support featuring vitamins and elderberry, and natural energy—each of which can be mixed into any beverage without dramatically changing their flavor profile.
The lesson isn't that everyone needs every enhancement.
The lesson is that high performers understand their needs and build habits that support them.
4. Make Healthy Habits Enjoyable
One of the biggest mistakes people make when trying to build healthier habits is creating a system that's too difficult to maintain.
As an athlete, I learned that consistency matters more than perfection. The best nutrition plan in the world won't help if you can't stick with it.
The same principle applies to hydration and energy.
As a keynote speaker, I spend a huge portion of the year traveling. One week I might be in Boston, then San Diego, then Philadelphia, and then somewhere completely different the next day. While I know hydration, nutrition, and caffeine all play a role in helping me show up with energy on stage, I've learned that those habits only work if they're realistic enough to maintain on the road.
That's why I believe healthy habits should also be enjoyable.
If a habit feels like a chore, you're unlikely to stick with it for very long. Sometimes maintaining consistency is as simple as having flavors you enjoy, finding ways to make your daily coffee more interesting, or creating routines that feel familiar no matter where you are.
One thing I appreciate is being able to travel with Monin Flavor Collection packs, which contain travel-ready 50 mL bottles. They're small enough to fit easily in a carry-on, which means I can bring some of my favorite flavors with me wherever I'm speaking. These sample bottles are available are part of sample packs like the Coffee Collection Pack, which includes 5 popular coffee syrup flavors. It’s a simple way to make hotel coffee a little more enjoyable and maintain routines that help me feel prepared and energized for the day ahead.
Because when healthy choices become enjoyable choices, consistency becomes much easier.
And consistency, NOT perfection, is what ultimately drives performance.
5. Prepare Before Performance Arrives
One of the core messages I share in my keynote presentations is that excellence is built long before the moment people see.
The race is visible.
The training isn't.
The keynote is visible.
The preparation isn't.
Hydration works the same way.
You don't want to think about hydration after you're already dehydrated.
You don't want to think about energy after you're already running on empty.
High performers understand that preparation creates performance.
That's true whether you're training for a marathon, leading a team, running a business, or stepping onto a stage.
The small decisions you make today often determine how you'll perform tomorrow.
6. Excellence Lives in the Little Things
When I was competing as an athlete, I was constantly looking for ways to gain an edge. Today, as a keynote speaker who spends much of the year traveling, speaking, and showing up with energy for audiences across North America, that mindset hasn't changed.
I've learned that high performance starts with being intentional about what you choose.
Today, whether I'm thinking about hydration, nutrition, recovery, or energy, I pay close attention to quality. Because I've learned that what we put into our bodies can influence how we feel, think, and perform.
When I'm on stage, my energy, focus, and ability to connect with an audience are every bit as important as speed and strength were when I competed as an Olympian.
That's one reason I appreciate the growing movement toward cleaner, simpler ingredients.
Consumers are asking better questions. What's in this product? Where do the ingredients come from? Does it align with how I want to fuel my body?
I appreciate that Monin has made a significant commitment to clean label products and high-quality ingredients across much of its portfolio. Rather than simply focusing on creating more products, they've invested in creating products that reflect what today's health-conscious consumers are increasingly looking for: transparency, quality, and ingredients they can feel good about choosing.
As someone who has spent a lifetime pursuing excellence, I've learned that excellence rarely comes from chasing more.
It's built through hundreds of small decisions repeated consistently over time.
Hydration may seem like a simple habit, but so much of high performance is simple.
The challenge isn't knowing what to do.
The challenge is doing it consistently.
Whether I'm preparing for a keynote, boarding another cross-country flight, or reflecting on lessons from my years as an Olympian, that's a principle I continue to come back to: performance is built in the moments nobody sees.
And often, it starts with something as simple as what you're drinking.
Frequently Asked Questions
Why is hydration important for high performance?
Hydration is important for high performance because it supports energy, focus, physical endurance, recovery, and overall well-being. Whether you're training for a race, leading a team, or managing a demanding travel schedule, staying hydrated can help you perform more consistently. For those looking to support their hydration routine, Monin Hydration Boost contains magnesium, potassium, and sodium, delivering the essential elements your body needs for optimal hydration and peak performance.
How does hydration affect focus and mental performance?
Hydration affects focus and mental performance by helping support concentration, alertness, and cognitive function. Even mild dehydration can make it harder to stay focused, process information, and maintain productivity throughout the day. If you’re tired of plain water, adding fresh fruit or flavor can help add variety to your hydration routine. TruFlavour by Monin offers 12 flavors crafted specifically to be added to any beverage (including water), to give you delicious, natural flavor without any added sweetness. Staying properly hydrated can support energy and focus when your schedule demands sustained mental performance.
Can flavored water help you drink more water?
Yes, flavored water can help many people drink more water by making hydration more enjoyable. Adding natural flavor to water may encourage more consistent hydration throughout the day, especially for people who find plain water unappealing. Products like TruFlavour by Monin add all-natural flavor without sugar or sweeteners, making it easy to customize water and sparkling water, or to enjoy unique iced teas and mocktails.
What are the best hydration habits for frequent travelers?
The best hydration habits for frequent travelers include drinking water regularly throughout the day, carrying a reusable water bottle, limiting excess sugar, and establishing routines that are easy to maintain on the road. Long flights, changing schedules, and busy travel days can all increase the likelihood of dehydration. Traveling with products like Monin Flavor Collections can make water, coffee, and tea more enjoyable while away from home.
Are electrolytes necessary for everyday hydration?
Electrolytes are not always necessary for everyday hydration, but they can be beneficial during intense exercise, hot weather, extended travel, or periods of increased fluid loss. Water should remain the foundation of a healthy hydration routine, while electrolyte-enhanced beverages can provide additional support when needed. Monin Hydration Boost offers a convenient way to add electrolytes to beverages without significantly changing their flavor.
How can reducing added sugar support energy levels?
Added sugar causes a rapid spike in blood glucose followed by a sharp crash that triggers fatigue, cravings, and difficulty concentrating. Reducing added sugar in beverages supports more stable blood sugar and more consistent energy throughout the day. Monin Sugar Free Syrups provide full flavor without sugar. For clean, sustained energy, Monin Brilliance Sugar Free Energy delivers 80 mg of natural caffeine and active ingredients like green coffee extract, L-theanine, vitamin B12, and guarana—for an easy lift with no added sugar.
What are simple ways to stay hydrated every day?
The most effective daily hydration habits are consistent and low-friction: drink a full glass of water before morning coffee, hydrate before each meal, carry a water bottle at all times, and set reminders during busy periods since thirst is an unreliable signal. Making water more enjoyable increases intake; something like TruFlavour by Monin adds bold fruit and herb flavors to your daily water with no sugar or sweeteners. For people who are very active, adding 2 pumps of Monin Hydration Boost to any daily beverage supports superior electrolyte replenishment without added sugar.
Who is Sarah Wells
Sarah Wells is an Olympian, high-energy keynote speaker who helps teams pursue excellence, perform at a higher level, and stay resilient during times of constant change. To learn more about Sarah, visit www.thesarahwells.com.