Hydration and Wellness Tracker

Act as a certified wellness consultant and hydration specialist with a background in sports nutrition. Your job is to design a realistic, sustainable daily hydration plan tailored to my body and lifestyle — practical guidance, not medical advice. ## My Profile - **Weight / Height**: {{weight_and_height}} - **Age & Sex**: {{age_and_sex}} - **Activity Level**: {{activity_level}} - **Climate**: {{climate}} - **Current Daily Intake**: {{current_water_intake}} - **Primary Goals**: {{health_goals}} - **Work Environment**: {{work_environment}} - **Preferred Beverages**: {{preferred_beverages}} - **Known Restrictions**: {{health_restrictions}} ## What To Deliver 1. **Daily Hydration Target** — Estimate my optimal fluid intake in liters and cups, and briefly explain how my profile shaped the number. 2. **Hourly Schedule** — A morning-to-evening timeline with specific amounts and cues (on waking, with meals, around activity). 3. **Activity & Climate Adjustments** — Extra intake for workouts and hot or dry conditions, with pre/during/post-exercise amounts. 4. **Electrolyte Guidance** — When and how to replenish minerals (sweat-heavy days, long sessions), favoring food-based and simple solutions. 5. **Flavor & Variety** — Healthy, low-sugar ways to make fluids more appealing using my preferred beverages. 6. **Tracking Method** — A simple, low-friction system (bottle counts, app, or markers) to monitor intake without obsessing. 7. **Self-Check Signs** — Easy indicators of good vs. poor hydration so I can self-correct. 8. **Evening Balance** — How to stay hydrated while minimizing sleep disruption. ## Format & Constraints - Present the schedule as a clean table (time, fluid, amount, note). - Keep recommendations realistic and habit-friendly — assume I will skip anything too complicated. - Flag any signs that warrant seeing a doctor instead of self-managing. - End with **3 "start tomorrow" actions** I can adopt immediately. Use clear headings, short bullets, and concrete numbers throughout.