Hydration by Design: Drink the Right Amount at the Right Time
Learn to calculate your personal daily water intake using science-backed formulas, then build a practical hour-by-hour hydration schedule that fits your real life — no guesswork, no forgotten bottles.
Perfect for: Health-conscious adults who want to move beyond generic hydration advice and build a personalised, structured daily water intake plan. Includes fitness enthusiasts, people managing fatigue or brain fog, those new to wellness tracking, and anyone who consistently forgets to drink enough water throughout the day.
Most people know they should drink more water. Almost nobody drinks the right amount, at the right times.
Grabbing a random number like "8 glasses a day" ignores the most important variable in the equation: you. Your body weight, your activity level, your daily rhythm — these all determine exactly how much water you need and when your body needs it most. This course fixes that.
You'll start with the gold-standard baseline formula — body weight × 35 ml — and learn how to personalise it based on factors that can shift your number by hundreds of millilitres. From there, you'll move into the part most hydration advice completely skips: timing. Not all hydration moments are equal. Morning hydration, pre-meal windows, exercise buffers, and evening wind-down each play a distinct role in how well your body actually absorbs and uses the water you drink.
By the end, you won't just know your number — you'll have a personalised, divided daily hydration plan mapped to your own schedule, with clear quantities assigned to each window of the day. It's the difference between a target and a system. This course gives you the system.
Whether you're optimising athletic performance, managing energy crashes, supporting digestion, or simply building a healthier daily habit, structured hydration is one of the highest-return changes you can make. And it starts with a single calculation.
What you'll be able to do
- Calculate your personal daily water intake baseline using the body weight × 35 ml formula and understand why one-size-fits-all targets fail
- Adjust your baseline intake for key variables including activity level, climate, body composition, and diet
- Understand the physiology of hydration windows — why timing your intake matters as much as quantity
- Divide your total daily intake into specific timed portions mapped to morning, mid-morning, lunchtime, afternoon, pre/post exercise, and evening
- Build a personalised hour-by-hour hydration schedule you can follow consistently on any given day
- Identify early signs of under- and over-hydration and know how to adjust your plan in real time
- Use simple tracking tools (paper, app, or habit stacking) to stay on plan without obsessive monitoring
- Adapt your hydration schedule for variable days such as rest days, travel days, or high-intensity training days
Curriculum
6 modules · 20 lessons
Your teacher
Alan Carville
Hi, I'm [Your Name]. I've spent years exploring the gap between what health science tells us and what people actually do day-to-day — and hydration is one of the starkest examples of that gap. The formula for calculating your baseline intake has existed for decades, but almost no one is taught how to use it in a structured, practical way. I created this course because I wanted to bridge that gap: to take a simple calculation and turn it into a system you can follow without thinking twice. I'm not here to sell you supplements or tell you to drink a gallon of water before breakfast. I'm here to help you work out exactly what your body needs, and exactly when it needs it — down to the hour. I hope you find it as genuinely useful as I intended it to be.
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