Hydrate

Hydration reference — daily water intake, electrolytes, dehydration signs, exercise hydration, rehydration protocols. Use when planning fluid intake for health, fitness, or recovery.

Hydrate — Hydration & Fluid Balance Reference

Quick-reference skill for understanding hydration science, calculating fluid needs, and managing electrolyte balance for health and performance.

When to Use

• Calculating daily water intake requirements
• Planning hydration strategies for exercise or hot weather
• Recognizing and addressing dehydration symptoms
• Understanding electrolyte balance and supplementation
• Designing rehydration protocols for illness or recovery

Commands

intro

scripts/script.sh intro

Overview of hydration — why water matters and how the body regulates fluids.

intake

scripts/script.sh intake

Daily water intake guidelines — how much, when, and adjustment factors.

electrolytes

scripts/script.sh electrolytes

Electrolyte guide — sodium, potassium, magnesium, calcium roles and sources.

signs

scripts/script.sh signs

Dehydration signs and stages — mild, moderate, severe symptoms.

exercise

scripts/script.sh exercise

Exercise hydration — pre, during, post workout fluid and electrolyte strategies.

rehydrate

scripts/script.sh rehydrate

Rehydration protocols — ORS formula, illness recovery, hangover recovery.

myths

scripts/script.sh myths

Hydration myths debunked — 8 glasses, clear urine, overhydration risks.

checklist

scripts/script.sh checklist

Daily hydration checklist and tracking tips.

help

scripts/script.sh help

version

scripts/script.sh version

Configuration

Variable	Description
HYDRATE_DIR	Data directory (default: ~/.hydrate/)

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