Athlete's Hydration Plan
A simple, one-time plan to build a powerful hydration habit.
Your Hydration Profile
Enter your body weight to calculate your daily fluid target.
Your Hydration Action Plan
1. Your Daily Hydration Target
2. Your 2-Week Game Plan
Sip Consistently, Not Just When Thirsty
For the next 14 days, your only goal is to hit your daily hydration target. Thirst is a late signal for dehydration, so the aim is to drink proactively throughout the day.
- The Feedback Loop: Check your urine color. If it's consistently light yellow (like lemonade), you're well-hydrated. If it's dark (like apple juice), you need to drink more.
- Rate Your Performance: Notice your energy levels, focus, and mood. Proper hydration is one of the fastest ways to improve all three.
3. How to Build the Habit (The Atomic Habits Method)
Make it Obvious (Cue)
Environment Design: Make water impossible to forget.
Always keep a full water bottle on your desk or in your bag. Place a glass of water on your nightstand to drink the moment you wake up.
Habit Stacking: Link drinking water to habits you already do.
"After I use the restroom, I will drink a glass of water." OR "Before I drink my coffee, I will drink a glass of water."
Make it Attractive (Craving)
Upgrade Your Water: Make it a treat, not a chore.
Infuse your water with lemon, mint, cucumber, or berries. Find a sugar-free electrolyte powder you love and use it during training.
Invest in Your Bottle:
Get a high-quality, insulated water bottle that you enjoy using. This small investment makes the habit feel more premium and enjoyable.
Make it Easy (Response)
Challenge: "I forget to drink."
Solution: Use a Marked Bottle. Get a large water bottle (e.g., 64oz / 2L) with time markers on the side. Your only job is to keep up with the timeline.
Challenge: "I don't have time to refill."
Solution: The Two-Bottle System. Keep two large, filled water bottles at your desk each morning. When you finish one, you immediately have another ready to go.
Make it Satisfying (Reward)
Track Your Wins: Give yourself immediate credit.
Use a habit tracking app (like Streaks) or a simple piece of paper. Put a checkmark down for each day you hit your target. Don't break the chain!
Focus on the Real Reward:
The reward is feeling sharp and clear-headed at 2 PM instead of fatigued. Verbally acknowledge it: "I have great energy this afternoon because I've been hydrating well."
4. The Adjustment Protocol (For Training)
Your daily target is for baseline hydration. Adjust it based on your training.
ON TRAINING DAYS...
Aim to drink an extra 16-24 oz of fluid for every hour of moderate-to-intense exercise.
IF YOU SWEAT HEAVILY or train for >90 mins...
THEN consider adding an electrolyte powder (we recommend ADAPT Nutrition!) to your water to replenish lost minerals and prevent cramps.
IF YOUR URINE is consistently dark or you pee less than 6-7 daily...
THEN your body is telling you to drink more. Increase your daily baseline target by one extra glass of water (12-16 oz).
Athlete's Hydration Plan
A simple, one-time plan to build a powerful hydration habit.
Your Hydration Profile
Enter your body weight to calculate your daily fluid target.
Your Hydration Action Plan
1. Your Daily Hydration Target
2. Your 2-Week Game Plan
Sip Consistently, Not Just When Thirsty
For the next 14 days, your only goal is to hit your daily hydration target. Thirst is a late signal for dehydration, so the aim is to drink proactively throughout the day.
- The Feedback Loop: Check your urine color. If it's consistently light yellow (like lemonade), you're well-hydrated. If it's dark (like apple juice), you need to drink more.
- Rate Your Performance: Notice your energy levels, focus, and mood. Proper hydration is one of the fastest ways to improve all three.
3. How to Build the Habit (The Atomic Habits Method)
Make it Obvious (Cue)
Environment Design: Make water impossible to forget.
Always keep a full water bottle on your desk or in your bag. Place a glass of water on your nightstand to drink the moment you wake up.
Habit Stacking: Link drinking water to habits you already do.
"After I use the restroom, I will drink a glass of water." OR "Before I drink my coffee, I will drink a glass of water."
Make it Attractive (Craving)
Upgrade Your Water: Make it a treat, not a chore.
Infuse your water with lemon, mint, cucumber, or berries. Find a sugar-free electrolyte powder you love and use it during training.
Invest in Your Bottle:
Get a high-quality, insulated water bottle that you enjoy using. This small investment makes the habit feel more premium and enjoyable.
Make it Easy (Response)
Challenge: "I forget to drink."
Solution: Use a Marked Bottle. Get a large water bottle (e.g., 64oz / 2L) with time markers on the side. Your only job is to keep up with the timeline.
Challenge: "I don't have time to refill."
Solution: The Two-Bottle System. Keep two large, filled water bottles at your desk each morning. When you finish one, you immediately have another ready to go.
Make it Satisfying (Reward)
Track Your Wins: Give yourself immediate credit.
Use a habit tracking app (like Streaks) or a simple piece of paper. Put a checkmark down for each day you hit your target. Don't break the chain!
Focus on the Real Reward:
The reward is feeling sharp and clear-headed at 2 PM instead of fatigued. Verbally acknowledge it: "I have great energy this afternoon because I've been hydrating well."
4. The Adjustment Protocol (For Training)
Your daily target is for baseline hydration. Adjust it based on your training.
ON TRAINING DAYS...
Aim to drink an extra 16-24 oz of fluid for every hour of moderate-to-intense exercise.
IF YOU SWEAT HEAVILY or train for >90 mins...
THEN consider adding an electrolyte powder (we recommend ADAPT Nutrition!) to your water to replenish lost minerals and prevent cramps.
IF YOUR URINE is consistently dark or you pee less than 6-7 daily...
THEN your body is telling you to drink more. Increase your daily baseline target by one extra glass of water (12-16 oz).