Why it matters here
Every process this app tracks runs on water: performance drops with even mild dehydration, appetite signals get noisier, and digestion slows. Thirst lags behind need, so by the time you feel it you're already behind.
How much
Needs scale with body size, activity, and climate — a common starting guide is around 30–35 ml per kilogram of body weight per day, more with training and heat. Your plan's hydration guide applies that logic, scaled to you, and water from food and other drinks counts toward the total. Urine that's pale rather than dark is the low-tech confirmation you're in range.
You can log water alongside your food and keep a daily water target — a checkbox habit that takes seconds.
The scale connection
Here's where hydration meets the rest of the system: water is why your scale lies day to day. Glycogen binds water, sodium retains it, a hard workout shifts it — swings of a kilo overnight are water arithmetic, not fat. It's the core reason the app follows your trend weight instead of this morning's reading, and why you should keep weighing in through the noise rather than reacting to it.