Daily Hydration Plan
💧
Total Water
—
Includes base + adjustments
🥤
Household Measures
—
Bottle equivalents
⏱️
Hourly Reminder
—
Across waking hours
🏋️
Workout Hydration
—
Pre / during / post split
Per Meal
—
Spread fluids with meals & snacks.
Morning Kickoff
—
Hydrate within 30 minutes of waking.
Afternoon Check
—
Keep energy steady through mid-day.
Evening Wind-down
—
Light intake to avoid overnight wake-ups.
📖 How to Use
Enter body weight, activity level, and environmental factors. Adjust exercise minutes if your training differs from the preset. Select climate and lifestyle modifiers, then review the per-meal and hourly hydration guidance.
🧮 Formula Reference
Base Water = Weight (kg) × 0.033
Activity Add-on = (Exercise minutes ÷ 30) × 0.35 L (0.5 L if intense)
Climate Add-on: warm +0.5 L, hot/humid +1.0 L
Pregnancy +0.3 L · Lactation +0.7 L
Total = Base + Activity + Climate + Lifestyle
💡 Tips
- Adjust intake if you have kidney, heart, or endocrine concerns—follow medical advice.
- Pair hydration with electrolytes when exercising heavily or sweating for long periods.
- Use taste cues (fruit infusions, herbal teas) to keep fluids appealing throughout the day.
- Monitor signs of dehydration (dark urine, fatigue) and avoid overconsumption that causes discomfort.