Hydration
Tracking
3-second logging, smart targets, science-based hydration — every sip counts for your performance.
Ultra-Simple Quick Logging
One-tap recording, done in 3 seconds. Access from the home screen water icon or nutrition page.
Smart Hydration Target
Not "8 glasses a day" — dynamically calculated from your weight, training, and weather.
Weight(kg) × 30mlDuration × sweat rate>30°C +15%, >35°C +25%Example: 70kg + 2h moderate training + 32°C → Base 2100ml + Exercise 1200ml + Weather +15% ≈ 3800ml
Beverage Hydration Index (BHI)
Based on Maughan (2016) in American Journal of Clinical Nutrition — different beverages hydrate differently.
Smart Hydration Reminders
From timed reminders to post-training alerts — never miss a hydration window.
Every N hours
"Time to drink! Today's progress: 45%"
After workout sync
"Burned 650kcal, recommend 800ml"
Dynamic calculation
"800ml left, drink 200ml every 40 min"
Temp >32°C + training
"35°C today, pre-hydrate 500ml before training"
Hydration Overview
Water drop progress ring + quick buttons + timeline
AI Hydration Insights
Personalized hydration advice based on intake data and training plans
Had 1.5h training but only 1200ml intake. ACSM recommends rehydrating 150% of weight loss within 2h.
Average completion 62% past 3 days. Research shows 2% dehydration impairs performance.
34°C today — tennis sweat rate can reach 2.5L/h in heat. Drink 150-200ml every 15-20 min.
Daily hydration target met! Adequate hydration significantly improves endurance and cognition.
Hydration Trends & Stats
PRO users access 7/30-day hydration trends, on-target rates, and best records
Seamless Integration
Nutrition Integration
Hydration data flows into the nutrition page — nutrition + hydration in one place
AI Coach Sync
Post-training, AI coach proactively reminds you to rehydrate with precise recommendations
Apple Watch Quick Log
Preset sizes + Digital Crown custom — log even during training
Scientific References
Hydration targets, strategies, and BHI coefficients are all backed by sports science — click DOI to read the original paper.
Sawka MN, Burke LM, Eichner ER, et al.
ACSM position stand: exercise and fluid replacement
Medicine & Science in Sports & Exercise, 2007
→ ACSM 权威立场：体重丢失 > 2% 显著损害运动表现
Wittbrodt MT, Millard-Stafford M
Dehydration impairs cognitive performance: a meta-analysis
Medicine & Science in Sports & Exercise, 2018
→ 覆盖 33 项研究：脱水显著损害注意力和执行功能
Maughan RJ, Watson P, Cordery PA, et al.
A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index
American Journal of Clinical Nutrition, 2016
→ 建立 BHI 饮品水合指数，牛奶保水效果优于纯水
Sawka MN, Cheuvront SN, Carter R
Human water needs
Nutrition Reviews, 2005
→ 人体水分需求个体差异和环境影响因素
EFSA Panel on Dietetic Products
Scientific opinion on dietary reference values for water
EFSA Journal, 2010
→ 欧洲食品安全局参考值：男性 2.5L/天、女性 2.0L/天
Bergeron MF
Heat cramps: fluid and electrolyte challenges during tennis in the heat
Journal of Science and Medicine in Sport, 2003
→ 网球热环境出汗率可达 0.5-2.5 L/h
Science-Based Hydration for Better Performance
3-second logging, smart targets, evidence-based — no more one-size-fits-all "8 glasses".