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hydration-hero

Smart water intake tracking based on body weight, weather, and activity level. Calculates personalized hydration targets, adjusts for caffeine and alcohol consumption, tracks streaks with gamification, generates hourly drinking schedule, and provides hydration education with urine color chart reference. Skill: hydration-hero Owner: voronindenis5 Summary: Smart water intake tracking based on body weight, weather, and activity level. Calculates personalized hydration targets, adjusts for caffeine and alcohol consumption, tracks streaks with gamification, generates hourly drinking schedule, and provides hydration education with urine color chart reference. Tags: latest:0.1.0 Version history: v0.1.0 | 2026-08-14T06:17:2

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Rank

Safety

Downloads

1.6k

Updated

Oct 10, 2026

Version

0.1.0

Source

CLAWHUB

About

What it does, and when to use it.

Capability contract not published. No trust telemetry is available yet. 1.6K downloads reported by the source. Last updated 10/10/2026.

Avoid when

Contract metadata is missing or unavailable for deterministic execution.

Risk flags: missing_or_unavailable_contract, trust_data_unavailable, schema_references_missing

Public facts

Every fact links back to the source it came from.

Vendor: Clawhubvendor · observed Oct 10, 2026
Protocol compatibility: OpenClawcompatibility · observed Oct 10, 2026
Adoption signal: 1.6K downloadsadoption · observed Oct 10, 2026
Latest release: 0.1.0release · observed Aug 14, 2026
Handshake status: UNKNOWNsecurity

Install and run

Setup complexity: low.

clawhub skill install s17b6amkd3wzqgg640v03a9r1n83gxs1:hydration-hero

Setup complexity is LOW. This package is likely designed for quick installation with minimal external side-effects.
Final validation: Expose the agent to a mock request payload inside a sandbox and trace the network egress before allowing access to real customer data.

Contract: missing

curl -s "https://www.xpersona.co/api/v1/agents/clawhub-voronindenis5-hydration-hero/snapshot"

Documentation

CLAWHUB

20,971 characters of source documentation, loaded on request.

Extracted files

5 files captured from the source.

SKILL.md

---
name: hydration-hero
version: 1.0.0
author: Denis Voronin
license: MIT
description: >
  Smart water intake tracking based on body weight, weather, and activity
  level. Calculates personalized hydration targets, adjusts for caffeine
  and alcohol consumption, tracks streaks with gamification, generates
  hourly drinking schedule, and provides hydration education with urine
  color chart reference.
tags:
  - hydration
  - water
  - health
  - wellness
  - tracker
---

# Hydration Hero

A standalone command-line tool for smart water intake tracking. Calculates
your personalized hydration needs based on body weight, adjusts for weather
and activity, tracks your intake with gamified streaks, and generates an
optimal drinking schedule.

## Quick Start

```bash
# Set up your profile
python3 scripts/hydration_hero.py init

# Log water intake throughout the day
python3 scripts/hydration_hero.py log 250
python3 scripts/hydration_hero.py log 500

# Check progress
python3 scripts/hydration_hero.py status

# Log factors that change your needs
python3 scripts/hydration_hero.py activity --exercise 30 --intensity moderate
python3 scripts/hydration_hero.py weather --temp 32 --humidity 70
python3 scripts/hydration_hero.py caffeine --cups 2
python3 scripts/hydration_hero.py alcohol --drinks 3

# See your drinking schedule
python3 scripts/hydration_hero.py schedule

# Weekly report
python3 scripts/hydration_hero.py report week
```

## Commands

| Command | Description |
|---------|-------------|
| `init` | Create profile (weight, activity level, climate) |
| `log <ml>` | Log water intake (milliliters) |
| `log <ml> --oz` | Log in ounces instead |
| `status` | Show today's progress vs target |
| `target` | Show your calculated daily hydration target |
| `activity --exercise <min> --intensity <level>` | Log exercise (adds water need) |
| `weather --temp <C> --humidity <percent>` | Log weather (adjusts target) |
| `caffeine --cups <N>` | Log caffeine intake (diuretic effect) |
| `alcohol --drinks <N>` | Log alcohol (strong diuretic) |
| `schedule` | Generate hourly drinking schedule |
| `streak` | Show hydration streak |
| `report [week\|month]` | Period summary with charts |
| `color-check` | Urine color reference chart |
| `remind` | Show next drinking reminder time |

## How It Works

### Personalized Hydration Formula
Base target is calculated from body weight:

```
Base = Weight(kg) × 35 ml/day     (standard recommendation)
```

### Dynamic Adjustments
- **Exercise**: +350-700ml per 30 min depending on intensity
- **Hot weather** (>25°C): +500ml per 5°C above baseline
- **High humidity** (>70%): +300ml (reduced evaporative cooling)
- **Caffeine**: +150ml compensatory water per cup
- **Alcohol**: +400ml compensatory water per drink
- **Altitude** (>2500m): +500ml (dry air, increased respiration)
- **Pregnancy/nursing**: +300-700ml
- **Illness/fever**: +200ml per 1°C above normal

### Gamification
- **Daily goal completion streak** 🔥
- **Weekly achievement lev

README.md

# Hydration Hero 💧🦸

75% of people are chronically dehydrated. This smart water tracker calculates
your personalized hydration target based on body weight, weather, activity,
and caffeine/alcohol intake — then gamifies meeting it with streaks and
achievements.

## The Problem

Dehydration is silent and everywhere:
- **Brain fog** — even 2% dehydration impairs cognitive performance
- **Fatigue** — lack of water mimics exhaustion
- **Headaches** — one of the most common causes people don't suspect
- **Poor skin** — dehydration accelerates aging
- **Kidney stones** — concentrated urine crystallizes
- **Bad workouts** — 3% dehydration cuts strength by 10%+
- **"I forgot to drink"** — no system, no reminders, no tracking

## The Solution

A smart, personalized hydration system:

1. **Calculate your exact need** — not "8 glasses," but your body-specific target
2. **Adjust dynamically** — hot day? Exercise? Coffee? Target updates automatically
3. **Schedule intelligently** — when to drink throughout the day
4. **Gamify consistency** — streaks, achievements, badges
5. **Educate** — urine color chart, hydration science, warning signs

## Features

- 🎯 **Personalized target** — weight-based formula with dynamic adjustments
- 🌡️ **Weather-aware** — adjusts for temperature and humidity
- 🏃 **Exercise tracking** — adds water for activity intensity
- ☕ **Caffeine compensation** — diuretic offset calculation
- 🍺 **Alcohol compensation** — recovery hydration guidance
- 📅 **Drinking schedule** — optimal timing throughout your day
- 🔥 **Streak tracking** — gamified daily goal completion
- 🏆 **Achievements** — Bronze/Silver/Gold weekly medals
- 📊 **Reports** — weekly/monthly summaries with visual charts
- 🚽 **Urine color chart** — self-assessment reference
- ⏰ **Smart reminders** — next-drink timing based on pace

## Quick Start

```bash
# Set up (once)
python3 scripts/hydration_hero.py init

# Log water throughout the day
python3 scripts/hydration_hero.py log 250     # 250ml glass
python3 scripts/hydration_hero.py log 500     # 500ml bottle

# Check progress
python3 scripts/hydration_hero.py status

# Adjust for factors
python3 scripts/hydration_hero.py activity --exercise 45 --intensity high
python3 scripts/hydration_hero.py weather --temp 35 --humidity 80
python3 scripts/hydration_hero.py caffeine --cups 3

# See your schedule
python3 scripts/hydration_hero.py schedule
```

## The Hydration Formula

```
Base target = Body weight (kg) × 35 ml

Adjustments:
  + Exercise:   350ml (light) / 500ml (moderate) / 700ml (intense) per 30 min
  + Heat:       +500ml per 5°C above 20°C
  + Humidity:   +300ml if >70%
  + Caffeine:   +150ml per cup (1 cup coffee/tea)
  + Alcohol:    +400ml per standard drink
  + Altitude:   +500ml above 2500m
```

See [`references/hydration-science.md`](references/hydration-science.md)
for the research behind these numbers.

## Requirements

- Python 3.6+ (stdlib only)

## License

MIT © Denis Voronin

_meta.json

{
  "ownerId": "kn75wwn4x6djaf28jbykeamazd81gtdp",
  "slug": "hydration-hero",
  "version": "0.1.0",
  "publishedAt": 1786688242843
}

references/hydration-science.md

# Hydration Science

## Why Water Matters

The human body is approximately 60% water. Every system depends on it:

| Function | Role of Water |
|----------|--------------|
| Brain | Cerebrospinal fluid, neurotransmitter transport, temperature regulation |
| Blood | Plasma is 90% water; carries oxygen, nutrients, hormones |
| Digestion | Saliva, gastric juices, nutrient absorption, waste elimination |
| Joints | Synovial fluid lubrication |
| Skin | Elasticity, temperature regulation through sweating |
| Kidneys | Filtration of toxins, waste removal |
| Metabolism | Chemical reactions, energy production |

## Dehydration Effects by Percentage Body Weight Loss

| % Body Weight Lost | Effects |
|--------------------|---------|
| 0-1% | Normal — no symptoms |
| 1-2% | Thirst onset, mild cognitive impairment, reduced mood |
| 2-3% | Headache, fatigue, decreased alertness, dry mouth |
| 3-4% | Reduced physical performance (10%+), increased heart rate |
| 4-5% | Difficulty concentrating, irritability, muscle cramps |
| 5-6% | Heat exhaustion risk, sleepiness, tingling |
| 6-8% | Dizziness, weakness, confusion |
| 8-10%| Heat stroke risk, organ stress |
| 10%+ | Medical emergency — unconsciousness, organ failure |

## Daily Water Requirement Calculation

### Formula (used by this tool)
```
Base = Body weight (kg) × 35 ml/day
```

This is derived from:
- European Food Safety Authority (EFSA): 2.5L/day for men, 2.0L/day for women
- U.S. National Academies: 3.7L/day for men, 2.7L/day for women (from all sources)
- Institute of Medicine: 1 ml water per 1 calorie of energy expenditure
  (average adult ~2000-2500 kcal → 2.0-2.5L from beverages)

### Factors That Increase Requirements

#### Exercise
| Intensity | Duration | Additional Water |
|-----------|----------|-----------------|
| Light (walking) | 30 min | +350 ml |
| Moderate (jogging, cycling) | 30 min | +500 ml |
| Intense (running, HIIT) | 30 min | +700 ml |
| Endurance (marathon) | 1+ hour | +800-1000 ml/hr |

#### Weather
| Condition | Additional Water |
|-----------|-----------------|
| Hot (>25°C) | +500 ml per 5°C above 20°C |
| Very hot (>35°C) | +1000 ml minimum |
| High humidity (>70%) | +300 ml (reduced sweating efficiency) |
| Dry climate (<30% humidity) | +200 ml (increased insensible loss) |
| Cold (<5°C) | +200 ml (respiratory loss in dry cold air) |
| Altitude (>2500m) | +500 ml (dry air, increased respiration) |

#### Caffeine
- **Mild diuretic effect**: increases urine output by 50-100ml per cup
- **Compensatory water**: +150ml per cup of coffee/strong tea
- **Tolerance**: Regular caffeine consumers experience reduced diuretic effect
- **Note**: Energy drinks with high caffeine need even more compensation

#### Alcohol
- **Strong diuretic**: suppresses vasopressin (ADH), causing excessive urination
- **Compensatory water**: +400ml per standard drink
  - 1 standard drink = 12oz beer / 5oz wine / 1.5oz spirits
- **Post-drinking**: Drink 500ml water before bed after any alcohol

#### Hea

references/schedule-guide.md

# Hydration Schedule Guide

## Why Timing Matters

Drinking all your water at once is ineffective — the kidneys can only process
about 0.8-1.0 liters per hour. Excess water is simply excreted. Spreading
intake throughout the day maintains steady hydration.

## Optimal Daily Schedule

### Morning Routine (Wake to Breakfast)
- **On waking**: 300-500ml (you wake up dehydrated after 7-8 hours)
- **With breakfast**: 200-300ml
- **Before leaving home**: 200ml

**Morning total**: ~700-1000ml (35-40% of daily target)

### Mid-Morning (9:00-12:00)
- **Every 1-1.5 hours**: 200-250ml
- **Meetings/desk work**: Keep a glass/bottle visible

**Mid-morning total**: ~500-750ml (25-30% of daily target)

### Lunch (12:00-13:00)
- **Before lunch**: 200ml (helps digestion, prevents overeating)
- **With lunch**: 200-300ml

**Lunch total**: ~400-500ml

### Afternoon (13:00-18:00)
- **Every 1-1.5 hours**: 200-250ml
- **Post-lunch energy dip**: Often dehydration, not food coma
- **Before exercise**: 300-500ml (30 min before)
- **During exercise**: 150-200ml every 15-20 min
- **After exercise**: 500ml (replace what was lost)

**Afternoon total**: ~600-1000ml

### Evening (18:00-22:00)
- **With dinner**: 200-300ml
- **Evening**: 200ml per hour
- **Limit after 21:00**: Reduce to sips (avoid night bathroom trips)

**Evening total**: ~400-600ml (20-25% of daily target)

## Schedule Template (2500ml daily target)

| Time | Amount | Cumulative | Notes |
|------|--------|-----------|-------|
| 06:30 (wake) | 400ml | 400ml | Largest single drink |
| 07:00 | 250ml | 650ml | With breakfast |
| 09:00 | 250ml | 900ml | Start of work |
| 10:30 | 200ml | 1100ml | Mid-morning |
| 12:00 | 200ml | 1300ml | Before lunch |
| 12:30 | 250ml | 1550ml | With lunch |
| 14:00 | 250ml | 1800ml | Post-lunch energy |
| 15:30 | 200ml | 2000ml | Afternoon |
| 17:00 | 250ml | 2250ml | Pre-exercise |
| 17:30 | 250ml | 2500ml | Post-exercise |
| 19:00 | 200ml | 2700ml | Dinner |

## Customization Factors

### If You Exercise in the Morning
- Add 500ml before exercise (30 min prior)
- Add 250ml during exercise (every 20 min)
- Add 250ml after exercise
- Reduce afternoon/evening intake accordingly

### If You Work Night Shifts
- Shift the schedule by your wake time
- First drink: 30 min after waking
- Last significant drink: 1 hour before sleep
- Maintain 1.5-2 hour intervals

### If You're in a Hot Climate
- Reduce interval to every 45-60 min (instead of 90 min)
- Increase per-drink amount by 50-100ml
- Add electrolytes (a pinch of salt, or sports drink) for extended heat exposure

### If You Drink Coffee
- For each cup, drink an equal amount of water within 30 min
- Space coffee 1+ hour from meals (tannins can reduce iron absorption)
- Don't count coffee toward your hydration target

### If You Drink Alcohol
- Drink 1 glass of water for each alcoholic drink
- Drink 500ml before bed
- The next morning, start with 500ml (rehydration)

## Hydration Habit Building

### Week 1: Awareness
- Don't change anythi

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