Hydrate smarter, every hour of the day
Learn the science-backed hydration formula built around your body weight — then master exactly when and how much to drink throughout the day to feel, think, and perform at your best.
"Your body weight already holds the answer — my job is to show you how to act on it, one hour at a time."— Alan Carville
What you'll learn
What you'll be able to do
- Calculate your precise personal daily hydration target using the body-weight × 35 ml formula
- Build a realistic hour-by-hour drinking schedule tailored to your waking hours and routine
- Understand why hydration needs shift around meals, exercise, sleep, and heat — and adjust accordingly
- Read your body's own hydration signals (urine colour, thirst lag, energy dips) to self-correct in real time
- Avoid the two most common hydration mistakes: front-loading and drinking too much too fast
- Sustain consistent hydration habits long-term using simple environmental and behavioural cues
How it works
A school that adapts to you
This isn't a set of static videos. Every lesson is generated live and tuned to where you actually are.
We learn your level
A quick placement check tailors your starting point so you're never bored or lost.
Lessons adapt as you go
Each lesson is written for your pace and your goal, adjusting as your skills grow.
Your AI coach keeps you moving
Checkpoints, feedback, and gentle nudges turn progress into a real result.
The curriculum
What's inside your school
5 modules · 14 lessons
Your Personal Hydration Blueprint
Establish the scientific foundation of the body-weight × 35 ml formula, calculate each learner's unique daily target, and dismantle the myth of one-size-fits-all hydration advice.
- 1.1Why '8 Glasses a Day' Is Wrong for YouIncluded
- 1.2The Science Behind Body Weight × 35 mlIncluded
- 1.3Calculate Your Exact Daily TargetIncluded
Timing Is Everything — Your Hour-by-Hour Schedule
Translate the daily millilitre target into a realistic, science-grounded drinking schedule distributed across waking hours — preventing both under-drinking and dangerous over-drinking.
- 2.1The Physiology of Hydration TimingIncluded
- 2.2Building Your Personalised Drinking ScheduleIncluded
- 2.3Front-Loading and Over-Drinking — The Two Mistakes That Derail ResultsIncluded
Adjust for the Variables — Meals, Movement, Heat & Sleep
Hydration needs are not static. This module teaches learners to apply evidence-based adjustments for the four biggest daily variables that shift their target up or down.
- 3.1Hydration Around Meals — What Food Does to Your Fluid BalanceIncluded
- 3.2Hydrating for Exercise — Before, During, and AfterIncluded
- 3.3Heat, Humidity, Sleep, and Illness — The Situational AdjustersIncluded
Read Your Body — Real-Time Hydration Signals
Train learners to use their body's built-in feedback system — urine colour, thirst timing, energy, and cognition — as a real-time self-correction tool that works independently of any schedule.
- 4.1The Urine Colour Chart — Your Most Reliable GaugeIncluded
- 4.2Thirst Lag, Energy Dips, and Brain Fog — Decoding Subtle SignalsIncluded
Sustaining the Habit — Environment, Cues, and Long-Term Consistency
Apply behavioural science to lock in the hydration schedule as an automatic daily habit using environmental design, implementation intentions, and identity-based cue stacking.
- 5.1Environmental Design — Make the Right Choice the Easy ChoiceIncluded
- 5.2Cue Stacking and Implementation IntentionsIncluded
- 5.3Tracking, Reviewing, and Adapting Over TimeIncluded
Who it's for
Is this you?
The Perpetually Tired Professional
Blames caffeine dependence and afternoon crashes on workload — but dehydration is the more likely culprit.
The Fitness Enthusiast
Tracks macros and sleep meticulously but has never applied the same rigour to daily fluid intake around training.
The Busy Parent
Spends the day making sure everyone else eats and drinks well while completely forgetting their own hydration.
The Migraine Sufferer
Has been told hydration could help but nobody has ever given them a specific, structured way to achieve it.
The Older Adult
Knows the thirst sensation diminishes with age and wants a reliable formula-based system rather than guesswork.
The Wellness Optimiser
Already health-conscious and wants to plug this often-overlooked gap with real science rather than generic advice.
Questions
Frequently asked
Your teacher
A note from your teacher
Alan Carville
If you've ever Googled "how much water should I drink a day" and come away more confused than when you started, I want you to know — that's not your fault. The internet is full of conflicting advice: eight glasses, two litres, drink when you're thirsty, don't wait until you're thirsty. It's exhausting, and most of it ignores the most obvious variable of all: your body is not the same size as everyone else's.
That single insight changed everything for me. When I first came across the body weight × 35 ml formula and actually ran the numbers for myself, I realised I'd been chronically under-hydrated for years — not by miles, but by enough to explain the mid-afternoon fog, the headaches I'd always blamed on screens, and the constant low-level fatigue I'd accepted as just "how life feels."
But knowing my target wasn't enough on its own. I'd try to hit it, fall short, or drink a litre at once and feel waterlogged. That's when I went deeper into the physiology — into how the kidneys regulate fluid absorption, how hydration needs shift around food and movement, and how the body's own thirst signal lags behind actual need by the time you feel it. What I found was a clear, logical framework that nobody seemed to be teaching in plain language.
That's exactly what I built here. Drink By Design is the school I wish had existed when I started — a clean, science-backed system that takes you from a personal target to a practical, time-structured daily plan you can follow without an app, a supplement, or a second thought.
This isn't about drinking more water for the sake of it. It's about drinking the right amount, spread intelligently across your day, in a way that your body can actually use. The science is solid. The method is simple. And the results — clearer thinking, steadier energy, better digestion — show up fast.
I'd love to walk you through it.
— Alan Carville
Start your journey today
Join get instant access — learn at your own pace with an AI coach in your corner.
- 5 modules, 14 lessons
- AI-adaptive lessons tuned to your level
- Quizzes & checkpoints to lock in progress
- Your own AI learning coach
- Learn on any device, at your pace
- Full access for as long as you're subscribed