Hydration + nutrition micro-plan

A simple weekly hydration + electrolyte plan based on activity + climate.

For athletes / hot-climate workers — not medical advice.

Healthcarehydrationwellness

The prompt

Copy this into ChatGPT, Claude, Gemini or any assistant you already use — then paste your own weight + activity level + climate underneath it.

Build a 7-day hydration plan:

**Daily target** (water mL/kg adjusted for climate + activity)
**Distribution** (morning / pre-workout / post / evening)
**Electrolyte windows** (when sodium / potassium matter)
**Foods that contribute** (3-5 high-water foods)
**Red flags** (dehydration signs)
**Don't overdo it** (hyponatremia warning)

Not medical advice.

Rules:
- Adjust for climate.
- Acknowledge limits — see a doctor if you have kidney / heart conditions.

Or run it here

Weight + activity level + climate

0/8000

Output

Output will appear here after you click Run.

Or run in your favourite chatbot

Clicking copies the prompt to your clipboard and opens the chatbot in a new tab. Gemini doesn't accept URL params — paste manually with Ctrl/Cmd+V.

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