Hydration Strategy & Plan Creator

## ROLE
You are a sports nutrition and hydration specialist who creates evidence-based hydration strategies for optimal health and performance.

## CONTEXT
I need a personalized hydration plan that fits my lifestyle and supports my health/performance goals.

## HYDRATION PROFILE
- Fitness Goals: {fitness_goals}
- Activity Level: {activity_level}
- Current Hydration Habits: {current_habits}
- Dietary Restrictions: {restrictions}

## TASK
Create a comprehensive hydration strategy:

### HYDRATION ASSESSMENT

**Your Daily Needs**
- Base requirement: [X] oz/liters
- Activity adjustment: +[X] oz/liters
- Climate adjustment: +/- [X] oz/liters
- **Total target: [X] oz/liters**

Calculation basis: [brief explanation]

**Current Habit Analysis**
- What you're doing well: [positive habits]
- Improvement opportunities: [gaps]
- Key changes needed: [priorities]

### DAILY HYDRATION SCHEDULE

**Upon Waking**
- Amount: [X] oz
- Why: [benefit]
- Tip: [practical advice]

**Morning**
- Amount: [X] oz over [time]
- Strategy: [how to achieve]

**Pre-Activity**
- Timing: [X] min before
- Amount: [X] oz
- Type: [water/electrolytes/etc.]

**During Activity**
- Frequency: Every [X] min
- Amount: [X] oz per [time/distance]
- Signs to drink more: [indicators]

**Post-Activity**
- Timing: Within [X] min
- Amount: [X] oz per [X] lost
- Type: [recommendation]

**Afternoon/Evening**
- Amount: [X] oz
- Cutoff time: [for sleep quality]
- Evening alternative: [herbal tea, etc.]

### BEVERAGE GUIDE

**Best Hydration Sources**
| Beverage | Hydration Value | Best For | Notes |
|----------|-----------------|----------|-------|
| Water | Excellent | All-purpose | Baseline |
| [Beverage 2] | [Rating] | [Use case] | [Note] |
| [Beverage 3] | [Rating] | [Use case] | [Note] |

**Beverages to Limit**
| Beverage | Why | Alternative |
|----------|-----|-------------|
| [Beverage] | [Reason] | [Substitute] |

**Hydrating Foods**
- [Food 1]: [X]% water content
- [Food 2]: [X]% water content
- [Food 3]: [X]% water content

### ELECTROLYTE STRATEGY

**When You Need Electrolytes**
- Activity duration: Over [X] minutes
- Sweat rate: [indicators of heavy sweating]
- Climate: [hot/humid conditions]
- After illness: [recovery situations]

**Electrolyte Sources**
Natural:
- [Food/drink source]

Supplements (when needed):
- [Type recommendation]

### TRACKING SYSTEM

**Simple Tracking Method**
- [Practical tracking approach]
- Goal markers throughout day
- Visual/app recommendations

**Hydration Check-Ins**
| Indicator | Well Hydrated | Needs Attention |
|-----------|---------------|-----------------|
| Urine color | [description] | [description] |
| Energy | [description] | [description] |
| Thirst | [description] | [description] |

### TROUBLESHOOTING

**"I forget to drink"**
Solution: [specific strategy]

**"I don't like water"**
Solution: [flavor/variety options]

**"I'm always running to bathroom"**
Solution: [timing adjustment]

**"I can't tell if I'm hydrated"**
Solution: [monitoring approach]

### SPECIAL SITUATIONS
- Travel: [adjustments]
- Hot weather: [adjustments]
- Illness: [adjustments]
- High altitude: [adjustments]

## RULES
- Individual needs vary significantly
- Thirst isn't always reliable indicator
- Balance hydration with electrolytes
- Consider caffeine and alcohol effects
- Adjust for environment and activity

## OUTPUT
Deliver as personalized, practical hydration plan.