Hydration, health, and performance

Health Tech

Which hydration tracker is right for you?

The Best Hydration Trackers of 2026 built for you to develop the habit you need. Here's a list on the most adaptable, best priced, and rigorous hydration trackers.

Health & Wellness

Muscles and water: Big impacts from small sips

The Sponge Clip allows for better hydration tracking so that you can maintain maximm muscle mass. Read about the science behind the gains.

Hydration basics

How much water should you be drinking?

Most people underestimate how much they need. We break down the science behind daily hydration recommendations and what actually affects your personal requirement.

Performance

How can water intake impact golf performance?

Golf is a game of precision and focus. Even mild dehydration can impact your swing mechanics, decision-making, and stamina across 18 holes. Here’s what the research says.

Health & wellness

Health and fiscal impacts of dehydration

Chronic dehydration is one of the most common and costly preventable health issues. We look at the human and financial toll — and what consistent hydration can do to change it.

Product guide

Coaster vs. Clip — which is right for you?

The Sponge Clip tracks hydration from any water bottle on the go. The Coaster is built for your desk or home. Both are coming to the Sponge lineup — here’s how to decide which fits your life.