Gold Medal Morning Routines: How Olympians Start Their Day

As we gather around to watch the world's top athletes in action at the Olympics, it's hard not to be in awe of their dedication, discipline, and incredible achievements. It makes you wonder; how do these world-class athletes start their day? Well, it turns out, their morning routines have a lot in common. And although we might not all be aiming for gold medals, we can certainly borrow some of their morning habits to kick-start our own days—so let’s dive right in.

1. Wake Up Early

As the world’s top athletes, it should come as no surprise that many Olympians wake up before sunrise. Why? Most Olympians have to work a second (or third) job to fund their Olympic dreams, which means they need to fit in their training whenever possible. Plus, mornings are just naturally quieter and free from distractions, which gives them the uninterrupted time they need to focus on their goals.

Now, if you’re not naturally an early riser, we’ve got a couple of tips to help you out. The first is using a gradual light alarm clock that mimics the sunrise. This can help you wake up more naturally and feel more refreshed. Another pro tip? Ease into your new morning routine by setting your alarm 15 minutes earlier each day, until you get to your desired wake-up time. By making the transition gradually, you’ll be more likely to stick with it—so give yourself some grace and move at your own pace.

2. Hydrate First Thing

After a long night’s sleep, our bodies can be very dehydrated, which is why Olympians start their day by drinking plenty of water. This ensures their bodies are adequately hydrated before they start their daily training sessions and kickstarts their metabolism. Now, if you feel more inclined to down a steaming cup of coffee than water in the morning, we’re right there with you. Unfortunately, this comforting habit makes us even more dehydrated than if we skipped a morning beverage altogether. Sad, but true.

To avoid starting your day depleted, think like an Olympian and drink a glass of water while your coffee brews. We know it’s not as comforting, but hydrating first thing in the morning can actually make you feel more awake than coffee alone. Plus, it helps your body flush out toxins and prepare your digestive system for the day—earning it gold in the realm of morning beverages.

3. Morning Stretch and Mobility Routine

Another crucial aspect of every Olympian’s day? Flexibility and mobility routines that keep their bodies limber, prevent injuries, and maintain peak performance. Adding a bit of flexibility and mobility work into your day can be as simple as performing a couple of neck stretches, arm circles, and gentle torso twists while brushing your teeth or in the shower. If you have a bit more time on your hands, you can always do some morning yoga to invigorate your body and start your day off with a bit more mobility. It’s less important what you do, and more important that you do it (especially as you age), so find something you like and stick with it!

4. Cold Showers for Recovery and Alertness

While many of us use cold showers to wake up and prepare ourselves for the day ahead, Olympians know the benefits go far beyond that. Cold showers have also been shown to improve circulation, muscle recovery, and increased alertness. Eager to reap the benefits without quite as much of a full-body shock? Start your shower with warm water and finish with a quick burst of cold or dunk your face in a bowl of ice water. Either way, starting your day with a bit of cold therapy is a sure-fire way to wake you up and set a positive tone for the rest of the day.

5. Visualization and Mental Preparation

Visualization is arguably one of the most powerful techniques that Olympians use to prepare for their events. To try it out for yourself, take a few minutes each morning to mentally map out a successful and productive day. Picture yourself accomplishing your goals and handling any challenges with ease. You can do this while getting ready in the bathroom, brushing your teeth, or even during your shower. It can be a bit tricky at first but stick with it!

6. Set Daily Goals

Want to stay as focused and driven as an Olympian? Then you’re going to need to set some goals. Use a whiteboard marker to jot down your main goals on the bathroom mirror or stick a note somewhere visible. Having a constant reminder on display will help keep you on track and motivated throughout the day.

While these Olympian morning habits may not turn you into an elite athlete overnight, they do have the power to transform your daily routine, boost your productivity, and leave you feeling more energized—and who doesn’t want that?