How to use
- Start with a daily water target from Water Intake or your own plan.
- Choose the day type closest to today's routine.
- Use the result as a practical schedule, then move to Pre-Workout Hydration Plan if the next question is what to drink in the one to four hours before training starts, to Sweat Rate if you need to adjust the plan with actual training-loss data, to Dehydration Percent if that session loss is already known and you want body-weight context first, to Rehydration Plan if replacement blocks are the next job, or to meal and nutrition planning if needed.
Wave 49 expansion
Move from total liters to an actual day plan
This page sits after water-target planning and before reminder or routine execution. It answers one question only: how should today's total water be distributed across the day?
| Time slot | Share | Liters | mL |
|---|
How to choose between nearby pages
Use Water Intake when the daily total still needs to be estimated. Use this page after the daily liters are already fixed and the remaining job is timing. Use Pre-Workout Hydration Plan when the daily schedule is already clear and the next job is the one-to-four-hour preload before training starts. Use Sweat Rate when you have before/after workout weight plus drink data and need a session-specific loss check, not just a generic timing table. Use Dehydration Percent after that loss is known when you want to judge how large it was relative to starting body weight before recovery planning. Use Rehydration Plan after that session loss is known and the next question is how to replace it over the next one to three hours. Use Meal Calorie Split when the schedule question is about kcal by meal, not water. Use Protein Per Meal or Macro Per Meal when the day plan needs meal-by-meal nutrition rather than hydration.
FAQ
What does this page calculate?
It splits one daily water target into practical slots across the day such as wake-up, daytime, training, or evening windows.
When should I use this instead of Water Intake?
Use Water Intake first when you still need the daily total itself. Use this page after the total liters are already decided and you want a practical schedule.
Does this page track actual drinking or reminders?
No. It creates a static daily schedule only. It does not log your water intake or send reminders.
Does this provide medical advice?
No. It is a lightweight planning aid only and does not replace medical guidance.