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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.\n\nTags: latest:0.1.0\n\nVersion history:\n\nv0.1.0 | 2026-08-14T06:17:22.843Z | auto\n\nInitial release of Hydration Hero – a smart hydration tracker:\n\n- Calculates personalized water intake targets based on body weight, weather, and activity\n- Adjusts for caffeine and alcohol consumption to refine hydration needs\n- Tracks water intake, hydration streaks, and issues gamified achievements\n- Generates personalized hourly drinking schedules\n- Provides a urine color chart for easy self-assessment of hydration\n- Includes command-line commands for logging, status, reports, and more\n\nArchive index:\n\nArchive v0.1.0: 10 files, 17336 bytes\n\nFiles: LICENSE (1070b), README.md (3049b), references (0b), references/hydration-science.md (5821b), references/schedule-guide.md (3630b), scripts (0b), scripts/hydration_hero.py (22247b), skill-card.md (2281b), SKILL.md (3673b), _meta.json (133b)\n\nFile v0.1.0:SKILL.md\n\n---\nname: hydration-hero\nversion: 1.0.0\nauthor: Denis Voronin\nlicense: MIT\ndescription: >\n  Smart water intake tracking based on body weight, weather, and activity\n  level. Calculates personalized hydration targets, adjusts for caffeine\n  and alcohol consumption, tracks streaks with gamification, generates\n  hourly drinking schedule, and provides hydration education with urine\n  color chart reference.\ntags:\n  - hydration\n  - water\n  - health\n  - wellness\n  - tracker\n---\n\n# Hydration Hero\n\nA standalone command-line tool for smart water intake tracking. Calculates\nyour personalized hydration needs based on body weight, adjusts for weather\nand activity, tracks your intake with gamified streaks, and generates an\noptimal drinking schedule.\n\n## Quick Start\n\n```bash\n# Set up your profile\npython3 scripts/hydration_hero.py init\n\n# Log water intake throughout the day\npython3 scripts/hydration_hero.py log 250\npython3 scripts/hydration_hero.py log 500\n\n# Check progress\npython3 scripts/hydration_hero.py status\n\n# Log factors that change your needs\npython3 scripts/hydration_hero.py activity --exercise 30 --intensity moderate\npython3 scripts/hydration_hero.py weather --temp 32 --humidity 70\npython3 scripts/hydration_hero.py caffeine --cups 2\npython3 scripts/hydration_hero.py alcohol --drinks 3\n\n# See your drinking schedule\npython3 scripts/hydration_hero.py schedule\n\n# Weekly report\npython3 scripts/hydration_hero.py report week\n```\n\n## Commands\n\n| Command | Description |\n|---------|-------------|\n| `init` | Create profile (weight, activity level, climate) |\n| `log <ml>` | Log water intake (milliliters) |\n| `log <ml> --oz` | Log in ounces instead |\n| `status` | Show today's progress vs target |\n| `target` | Show your calculated daily hydration target |\n| `activity --exercise <min> --intensity <level>` | Log exercise (adds water need) |\n| `weather --temp <C> --humidity <percent>` | Log weather (adjusts target) |\n| `caffeine --cups <N>` | Log caffeine intake (diuretic effect) |\n| `alcohol --drinks <N>` | Log alcohol (strong diuretic) |\n| `schedule` | Generate hourly drinking schedule |\n| `streak` | Show hydration streak |\n| `report [week\\|month]` | Period summary with charts |\n| `color-check` | Urine color reference chart |\n| `remind` | Show next drinking reminder time |\n\n## How It Works\n\n### Personalized Hydration Formula\nBase target is calculated from body weight:\n\n```\nBase = Weight(kg) × 35 ml/day     (standard recommendation)\n```\n\n### Dynamic Adjustments\n- **Exercise**: +350-700ml per 30 min depending on intensity\n- **Hot weather** (>25°C): +500ml per 5°C above baseline\n- **High humidity** (>70%): +300ml (reduced evaporative cooling)\n- **Caffeine**: +150ml compensatory water per cup\n- **Alcohol**: +400ml compensatory water per drink\n- **Altitude** (>2500m): +500ml (dry air, increased respiration)\n- **Pregnancy/nursing**: +300-700ml\n- **Illness/fever**: +200ml per 1°C above normal\n\n### Gamification\n- **Daily goal completion streak** 🔥\n- **Weekly achievement levels**: Bronze (5/7 days), Silver (6/7), Gold (7/7)\n- **Hydration score**: based on consistency, not just volume\n- **Milestone badges**: 7-day, 30-day, 100-day streaks\n\n### Urine Color Reference\nIncludes the standard 8-level urine color chart for self-assessment:\n- Levels 1-3: Well hydrated ✅\n- Level 4: Slightly dehydrated 🟡\n- Levels 5-6: Dehydrated 🔴\n- Levels 7-8: Severely dehydrated — drink immediately ⚠️\n\n## Data Storage\n\nData is stored in `~/.hydration_hero.json`. Delete to reset.\n\n## References\n\n- [Hydration Science](references/hydration-science.md)\n- [Hydration Schedule Guide](references/schedule-guide.md)\n\n## License\n\nMIT © Denis Voronin\n\nFile v0.1.0:README.md\n\n# Hydration Hero 💧🦸\n\n75% of people are chronically dehydrated. This smart water tracker calculates\nyour personalized hydration target based on body weight, weather, activity,\nand caffeine/alcohol intake — then gamifies meeting it with streaks and\nachievements.\n\n## The Problem\n\nDehydration is silent and everywhere:\n- **Brain fog** — even 2% dehydration impairs cognitive performance\n- **Fatigue** — lack of water mimics exhaustion\n- **Headaches** — one of the most common causes people don't suspect\n- **Poor skin** — dehydration accelerates aging\n- **Kidney stones** — concentrated urine crystallizes\n- **Bad workouts** — 3% dehydration cuts strength by 10%+\n- **\"I forgot to drink\"** — no system, no reminders, no tracking\n\n## The Solution\n\nA smart, personalized hydration system:\n\n1. **Calculate your exact need** — not \"8 glasses,\" but your body-specific target\n2. **Adjust dynamically** — hot day? Exercise? Coffee? Target updates automatically\n3. **Schedule intelligently** — when to drink throughout the day\n4. **Gamify consistency** — streaks, achievements, badges\n5. **Educate** — urine color chart, hydration science, warning signs\n\n## Features\n\n- 🎯 **Personalized target** — weight-based formula with dynamic adjustments\n- 🌡️ **Weather-aware** — adjusts for temperature and humidity\n- 🏃 **Exercise tracking** — adds water for activity intensity\n- ☕ **Caffeine compensation** — diuretic offset calculation\n- 🍺 **Alcohol compensation** — recovery hydration guidance\n- 📅 **Drinking schedule** — optimal timing throughout your day\n- 🔥 **Streak tracking** — gamified daily goal completion\n- 🏆 **Achievements** — Bronze/Silver/Gold weekly medals\n- 📊 **Reports** — weekly/monthly summaries with visual charts\n- 🚽 **Urine color chart** — self-assessment reference\n- ⏰ **Smart reminders** — next-drink timing based on pace\n\n## Quick Start\n\n```bash\n# Set up (once)\npython3 scripts/hydration_hero.py init\n\n# Log water throughout the day\npython3 scripts/hydration_hero.py log 250     # 250ml glass\npython3 scripts/hydration_hero.py log 500     # 500ml bottle\n\n# Check progress\npython3 scripts/hydration_hero.py status\n\n# Adjust for factors\npython3 scripts/hydration_hero.py activity --exercise 45 --intensity high\npython3 scripts/hydration_hero.py weather --temp 35 --humidity 80\npython3 scripts/hydration_hero.py caffeine --cups 3\n\n# See your schedule\npython3 scripts/hydration_hero.py schedule\n```\n\n## The Hydration Formula\n\n```\nBase target = Body weight (kg) × 35 ml\n\nAdjustments:\n  + Exercise:   350ml (light) / 500ml (moderate) / 700ml (intense) per 30 min\n  + Heat:       +500ml per 5°C above 20°C\n  + Humidity:   +300ml if >70%\n  + Caffeine:   +150ml per cup (1 cup coffee/tea)\n  + Alcohol:    +400ml per standard drink\n  + Altitude:   +500ml above 2500m\n```\n\nSee [`references/hydration-science.md`](references/hydration-science.md)\nfor the research behind these numbers.\n\n## Requirements\n\n- Python 3.6+ (stdlib only)\n\n## License\n\nMIT © Denis Voronin\n\nFile v0.1.0:_meta.json\n\n{\n  \"ownerId\": \"kn75wwn4x6djaf28jbykeamazd81gtdp\",\n  \"slug\": \"hydration-hero\",\n  \"version\": \"0.1.0\",\n  \"publishedAt\": 1786688242843\n}\n\nFile v0.1.0:references/hydration-science.md\n\n# Hydration Science\n\n## Why Water Matters\n\nThe human body is approximately 60% water. Every system depends on it:\n\n| Function | Role of Water |\n|----------|--------------|\n| Brain | Cerebrospinal fluid, neurotransmitter transport, temperature regulation |\n| Blood | Plasma is 90% water; carries oxygen, nutrients, hormones |\n| Digestion | Saliva, gastric juices, nutrient absorption, waste elimination |\n| Joints | Synovial fluid lubrication |\n| Skin | Elasticity, temperature regulation through sweating |\n| Kidneys | Filtration of toxins, waste removal |\n| Metabolism | Chemical reactions, energy production |\n\n## Dehydration Effects by Percentage Body Weight Loss\n\n| % Body Weight Lost | Effects |\n|--------------------|---------|\n| 0-1% | Normal — no symptoms |\n| 1-2% | Thirst onset, mild cognitive impairment, reduced mood |\n| 2-3% | Headache, fatigue, decreased alertness, dry mouth |\n| 3-4% | Reduced physical performance (10%+), increased heart rate |\n| 4-5% | Difficulty concentrating, irritability, muscle cramps |\n| 5-6% | Heat exhaustion risk, sleepiness, tingling |\n| 6-8% | Dizziness, weakness, confusion |\n| 8-10%| Heat stroke risk, organ stress |\n| 10%+ | Medical emergency — unconsciousness, organ failure |\n\n## Daily Water Requirement Calculation\n\n### Formula (used by this tool)\n```\nBase = Body weight (kg) × 35 ml/day\n```\n\nThis is derived from:\n- European Food Safety Authority (EFSA): 2.5L/day for men, 2.0L/day for women\n- U.S. National Academies: 3.7L/day for men, 2.7L/day for women (from all sources)\n- Institute of Medicine: 1 ml water per 1 calorie of energy expenditure\n  (average adult ~2000-2500 kcal → 2.0-2.5L from beverages)\n\n### Factors That Increase Requirements\n\n#### Exercise\n| Intensity | Duration | Additional Water |\n|-----------|----------|-----------------|\n| Light (walking) | 30 min | +350 ml |\n| Moderate (jogging, cycling) | 30 min | +500 ml |\n| Intense (running, HIIT) | 30 min | +700 ml |\n| Endurance (marathon) | 1+ hour | +800-1000 ml/hr |\n\n#### Weather\n| Condition | Additional Water |\n|-----------|-----------------|\n| Hot (>25°C) | +500 ml per 5°C above 20°C |\n| Very hot (>35°C) | +1000 ml minimum |\n| High humidity (>70%) | +300 ml (reduced sweating efficiency) |\n| Dry climate (<30% humidity) | +200 ml (increased insensible loss) |\n| Cold (<5°C) | +200 ml (respiratory loss in dry cold air) |\n| Altitude (>2500m) | +500 ml (dry air, increased respiration) |\n\n#### Caffeine\n- **Mild diuretic effect**: increases urine output by 50-100ml per cup\n- **Compensatory water**: +150ml per cup of coffee/strong tea\n- **Tolerance**: Regular caffeine consumers experience reduced diuretic effect\n- **Note**: Energy drinks with high caffeine need even more compensation\n\n#### Alcohol\n- **Strong diuretic**: suppresses vasopressin (ADH), causing excessive urination\n- **Compensatory water**: +400ml per standard drink\n  - 1 standard drink = 12oz beer / 5oz wine / 1.5oz spirits\n- **Post-drinking**: Drink 500ml water before bed after any alcohol\n\n#### Health Conditions\n| Condition | Additional Water |\n|-----------|-----------------|\n| Fever | +200ml per 1°C above normal |\n| Diarrhea/vomiting | +500-1000ml per episode |\n| Pregnancy | +300ml/day |\n| Nursing (breastfeeding) | +700ml/day |\n| Kidney stones | +500ml above normal target |\n| Urinary tract infection | +500ml |\n\n## Signs of Adequate Hydration\n\n1. **Urine color**: pale yellow (like lemonade), not dark yellow or clear\n2. **Frequency**: urinating every 2-4 hours during waking time\n3. **Thirst**: rarely experiencing strong thirst\n4. **Energy**: no mid-afternoon fatigue crashes\n5. **Skin**: elastic, not dry or tight\n6. **Headache-free**: no dehydration headaches\n\n## Urine Color Chart\n\n| Color | Level | Status | Action |\n|-------|-------|--------|--------|\n| Very pale / nearly clear | 1 | Overhydrated | Reduce intake slightly |\n| Pale yellow | 2 | Well hydrated | ✅ Maintain current intake |\n| Light yellow | 3 | Well hydrated | ✅ Good |\n| Yellow | 4 | Adequately hydrated | 🟡 Drink a glass |\n| Dark yellow | 5 | Mildly dehydrated | 🟡 Drink 2 glasses |\n| Amber/honey | 6 | Dehydrated | 🔴 Drink immediately |\n| Brown/cola | 7 | Severely dehydrated | ⚠️ Medical attention |\n| Pink/red (not food-related) | — | Possible blood | ⚠️ See a doctor |\n\n## Hydration Myths\n\n### Myth 1: \"8 glasses a day\"\n**Reality**: There's no scientific basis for exactly 8 glasses. Your needs\ndepend on body size, activity, climate, and individual factors.\n\n### Myth 2: \"Coffee dehydrates you\"\n**Reality**: Caffeine has a mild diuretic effect in non-habitual consumers,\nbut regular coffee drinkers build tolerance. The water in coffee still counts\ntoward hydration.\n\n### Myth 3: \"You need sports drinks\"\n**Reality**: Only needed for exercise lasting >1 hour, especially in heat.\nWater is sufficient for daily hydration and most exercise.\n\n### Myth 4: \"If you're thirsty, you're already dehydrated\"\n**Reality**: Thirst is an early warning system that activates at ~1-2%\ndehydration. Responding to thirst is adequate for most people. However,\nproactively drinking is better for optimal performance.\n\n### Myth 5: \"Clear urine is the goal\"\n**Reality**: Completely clear urine may mean overhydration, which can lead\nto hyponatremia (dangerously low sodium). Pale yellow is the target.\n\n## Sources\n\n- European Food Safety Authority (EFSA) Dietary Reference Values for Water (2010)\n- U.S. National Academies of Sciences, Engineering, and Medicine (2004/2019)\n- Institute of Medicine: Dietary Reference Intakes for Water, Potassium, Sodium\n- Armstrong, L.E. (2012). \"Hydration Assessment Techniques.\" *Nutrition Reviews*\n- Popkin, B.M. et al. (2010). \"Water, Hydration and Health.\" *Nutrition Reviews*\n- Shirreffs, S.M. (2012). \"Global Hydration Survey.\" *Journal of the American\n  College of Nutrition*\n\nFile v0.1.0:references/schedule-guide.md\n\n# Hydration Schedule Guide\n\n## Why Timing Matters\n\nDrinking all your water at once is ineffective — the kidneys can only process\nabout 0.8-1.0 liters per hour. Excess water is simply excreted. Spreading\nintake throughout the day maintains steady hydration.\n\n## Optimal Daily Schedule\n\n### Morning Routine (Wake to Breakfast)\n- **On waking**: 300-500ml (you wake up dehydrated after 7-8 hours)\n- **With breakfast**: 200-300ml\n- **Before leaving home**: 200ml\n\n**Morning total**: ~700-1000ml (35-40% of daily target)\n\n### Mid-Morning (9:00-12:00)\n- **Every 1-1.5 hours**: 200-250ml\n- **Meetings/desk work**: Keep a glass/bottle visible\n\n**Mid-morning total**: ~500-750ml (25-30% of daily target)\n\n### Lunch (12:00-13:00)\n- **Before lunch**: 200ml (helps digestion, prevents overeating)\n- **With lunch**: 200-300ml\n\n**Lunch total**: ~400-500ml\n\n### Afternoon (13:00-18:00)\n- **Every 1-1.5 hours**: 200-250ml\n- **Post-lunch energy dip**: Often dehydration, not food coma\n- **Before exercise**: 300-500ml (30 min before)\n- **During exercise**: 150-200ml every 15-20 min\n- **After exercise**: 500ml (replace what was lost)\n\n**Afternoon total**: ~600-1000ml\n\n### Evening (18:00-22:00)\n- **With dinner**: 200-300ml\n- **Evening**: 200ml per hour\n- **Limit after 21:00**: Reduce to sips (avoid night bathroom trips)\n\n**Evening total**: ~400-600ml (20-25% of daily target)\n\n## Schedule Template (2500ml daily target)\n\n| Time | Amount | Cumulative | Notes |\n|------|--------|-----------|-------|\n| 06:30 (wake) | 400ml | 400ml | Largest single drink |\n| 07:00 | 250ml | 650ml | With breakfast |\n| 09:00 | 250ml | 900ml | Start of work |\n| 10:30 | 200ml | 1100ml | Mid-morning |\n| 12:00 | 200ml | 1300ml | Before lunch |\n| 12:30 | 250ml | 1550ml | With lunch |\n| 14:00 | 250ml | 1800ml | Post-lunch energy |\n| 15:30 | 200ml | 2000ml | Afternoon |\n| 17:00 | 250ml | 2250ml | Pre-exercise |\n| 17:30 | 250ml | 2500ml | Post-exercise |\n| 19:00 | 200ml | 2700ml | Dinner |\n\n## Customization Factors\n\n### If You Exercise in the Morning\n- Add 500ml before exercise (30 min prior)\n- Add 250ml during exercise (every 20 min)\n- Add 250ml after exercise\n- Reduce afternoon/evening intake accordingly\n\n### If You Work Night Shifts\n- Shift the schedule by your wake time\n- First drink: 30 min after waking\n- Last significant drink: 1 hour before sleep\n- Maintain 1.5-2 hour intervals\n\n### If You're in a Hot Climate\n- Reduce interval to every 45-60 min (instead of 90 min)\n- Increase per-drink amount by 50-100ml\n- Add electrolytes (a pinch of salt, or sports drink) for extended heat exposure\n\n### If You Drink Coffee\n- For each cup, drink an equal amount of water within 30 min\n- Space coffee 1+ hour from meals (tannins can reduce iron absorption)\n- Don't count coffee toward your hydration target\n\n### If You Drink Alcohol\n- Drink 1 glass of water for each alcoholic drink\n- Drink 500ml before bed\n- The next morning, start with 500ml (rehydration)\n\n## Hydration Habit Building\n\n### Week 1: Awareness\n- Don't change anything — just log your current intake\n- You'll likely discover you're drinking much less than you thought\n\n### Week 2: Morning Routine\n- Focus on the morning drink (400ml on waking)\n- Place a glass/bottle by your bed the night before\n\n### Week 3: Visibility\n- Keep a water bottle on your desk at all times\n- Use a marked bottle to track visually\n- Set phone reminders for every 90 min\n\n### Week 4: Consistency\n- Aim for the full schedule\n- Track your streak\n- Celebrate 7-day milestones\n\n### Long Term\n- The schedule becomes automatic\n- You develop thirst awareness\n- You notice the benefits: energy, focus, skin, fewer headaches\n\nFile v0.1.0:skill-card.md\n\n## Description:\n\nSmart water intake tracking based on body weight, weather, and activity level, with personalized hydration targets, caffeine and alcohol adjustments, streak tracking, hourly schedules, and urine color chart education.\n\nThis skill is ready for commercial/non-commercial use.\n\n## Publisher:\n\n[voronindenis5](https://clawhub.ai/user/voronindenis5)\n\n### License/Terms of Use:\n\nMIT\n\n## Use Case:\n\nExternal users and developers use this skill to run a local command-line hydration tracker that calculates daily water targets, logs intake and adjustment factors, and produces schedules, status updates, streaks, and reports.\n\n### Deployment Geography for Use:\n\nGlobal\n\n## Known Risks and Mitigations:\n\nRisk: The skill stores hydration, weight, schedule, caffeine, alcohol, and related wellness data in a local file.\n\nMitigation: Install only if comfortable with local storage at ~/.hydration_hero.json, and protect or delete that file according to the user's privacy needs.\n\nRisk: Personalized hydration targets, schedules, and urine-color guidance can be mistaken for medical advice.\n\nMitigation: Treat the output as general wellness guidance and seek medical advice for pregnancy, kidney, heart, electrolyte, medication, fluid-restriction, or concerning symptom scenarios.\n\n## Reference(s):\n\n- [Hydration Science](references/hydration-science.md)\n- [Hydration Schedule Guide](references/schedule-guide.md)\n- [Source Repository](https://github.com/voronindenis5/hydration-hero)\n- [ClawHub Skill Page](https://clawhub.ai/voronindenis5/skills/hydration-hero)\n\n## Skill Output:\n\n**Output Type(s):** [text, markdown, shell commands, configuration, guidance]\n\n**Output Format:** [Markdown guidance with inline shell commands and command-line text output]\n\n**Output Parameters:** [1D]\n\n**Other Properties Related to Output:** [The local CLI writes user profile, intake, schedule, caffeine, alcohol, and related wellness data to ~/.hydration_hero.json.]\n\n## Skill Version(s):\n\n0.1.0 (source: release metadata)\n\n## Ethical Considerations:\n\nUsers should evaluate whether this skill is appropriate for their environment, review any generated or modified files before relying on them, and apply their organization's safety, security, and compliance requirements before deployment.\n\nFile v0.1.0:LICENSE\n\nMIT License\n\nCopyright (c) 2026 Denis Voronin\n\nPermission is hereby granted, free of charge, to any person obtaining a copy\nof this software and associated documentation files (the \"Software\"), to deal\nin the Software without restriction, including without limitation the rights\nto use, copy, modify, merge, publish, distribute, sublicense, and/or sell\ncopies of the Software, and to permit persons to whom the Software is\nfurnished to do so, subject to the following conditions:\n\nThe above copyright notice and this permission notice shall be included in all\ncopies or substantial portions of the Software.\n\nTHE SOFTWARE IS PROVIDED \"AS IS\", WITHOUT WARRANTY OF ANY KIND, EXPRESS OR\nIMPLIED, INCLUDING BUT NOT LIMITED TO THE WARRANTIES OF MERCHANTABILITY,\nFITNESS FOR A PARTICULAR PURPOSE AND NONINFRINGEMENT. IN NO EVENT SHALL THE\nAUTHORS OR COPYRIGHT HOLDERS BE LIABLE FOR ANY CLAIM, DAMAGES OR OTHER\nLIABILITY, WHETHER IN AN ACTION OF CONTRACT, TORT OR OTHERWISE, ARISING FROM,\nOUT OF OR IN CONNECTION WITH THE SOFTWARE OR THE USE OR OTHER DEALINGS IN THE\nSOFTWARE.","readmeExcerpt":"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","codeSnippets":[],"executableExamples":[{"language":"bash","snippet":"# Set up your profile\npython3 scripts/hydration_hero.py init\n\n# Log water intake throughout the day\npython3 scripts/hydration_hero.py log 250\npython3 scripts/hydration_hero.py log 500\n\n# Check progress\npython3 scripts/hydration_hero.py status\n\n# Log factors that change your needs\npython3 scripts/hydration_hero.py activity --exercise 30 --intensity moderate\npython3 scripts/hydration_hero.py weather --temp 32 --humidity 70\npython3 scripts/hydration_hero.py caffeine --cups 2\npython3 scripts/hydration_hero.py alcohol --drinks 3\n\n# See your drinking schedule\npython3 scripts/hydration_hero.py schedule\n\n# Weekly report\npython3 scripts/hydration_hero.py report week"},{"language":"text","snippet":"Base = Weight(kg) × 35 ml/day     (standard recommendation)"},{"language":"bash","snippet":"# Set up (once)\npython3 scripts/hydration_hero.py init\n\n# Log water throughout the day\npython3 scripts/hydration_hero.py log 250     # 250ml glass\npython3 scripts/hydration_hero.py log 500     # 500ml bottle\n\n# Check progress\npython3 scripts/hydration_hero.py status\n\n# Adjust for factors\npython3 scripts/hydration_hero.py activity --exercise 45 --intensity high\npython3 scripts/hydration_hero.py weather --temp 35 --humidity 80\npython3 scripts/hydration_hero.py caffeine --cups 3\n\n# See your schedule\npython3 scripts/hydration_hero.py schedule"},{"language":"text","snippet":"Base target = Body weight (kg) × 35 ml\n\nAdjustments:\n  + Exercise:   350ml (light) / 500ml (moderate) / 700ml (intense) per 30 min\n  + Heat:       +500ml per 5°C above 20°C\n  + Humidity:   +300ml if >70%\n  + Caffeine:   +150ml per cup (1 cup coffee/tea)\n  + Alcohol:    +400ml per standard drink\n  + Altitude:   +500ml above 2500m"},{"language":"text","snippet":"Base = Body weight (kg) × 35 ml/day"}],"parameters":null,"dependencies":[],"permissions":[],"extractedFiles":[{"path":"SKILL.md","content":"---\nname: hydration-hero\nversion: 1.0.0\nauthor: Denis Voronin\nlicense: MIT\ndescription: >\n  Smart water intake tracking based on body weight, weather, and activity\n  level. Calculates personalized hydration targets, adjusts for caffeine\n  and alcohol consumption, tracks streaks with gamification, generates\n  hourly drinking schedule, and provides hydration education with urine\n  color chart reference.\ntags:\n  - hydration\n  - water\n  - health\n  - wellness\n  - tracker\n---\n\n# Hydration Hero\n\nA standalone command-line tool for smart water intake tracking. Calculates\nyour personalized hydration needs based on body weight, adjusts for weather\nand activity, tracks your intake with gamified streaks, and generates an\noptimal drinking schedule.\n\n## Quick Start\n\n```bash\n# Set up your profile\npython3 scripts/hydration_hero.py init\n\n# Log water intake throughout the day\npython3 scripts/hydration_hero.py log 250\npython3 scripts/hydration_hero.py log 500\n\n# Check progress\npython3 scripts/hydration_hero.py status\n\n# Log factors that change your needs\npython3 scripts/hydration_hero.py activity --exercise 30 --intensity moderate\npython3 scripts/hydration_hero.py weather --temp 32 --humidity 70\npython3 scripts/hydration_hero.py caffeine --cups 2\npython3 scripts/hydration_hero.py alcohol --drinks 3\n\n# See your drinking schedule\npython3 scripts/hydration_hero.py schedule\n\n# Weekly report\npython3 scripts/hydration_hero.py report week\n```\n\n## Commands\n\n| Command | Description |\n|---------|-------------|\n| `init` | Create profile (weight, activity level, climate) |\n| `log <ml>` | Log water intake (milliliters) |\n| `log <ml> --oz` | Log in ounces instead |\n| `status` | Show today's progress vs target |\n| `target` | Show your calculated daily hydration target |\n| `activity --exercise <min> --intensity <level>` | Log exercise (adds water need) |\n| `weather --temp <C> --humidity <percent>` | Log weather (adjusts target) |\n| `caffeine --cups <N>` | Log caffeine intake (diuretic effect) |\n| `alcohol --drinks <N>` | Log alcohol (strong diuretic) |\n| `schedule` | Generate hourly drinking schedule |\n| `streak` | Show hydration streak |\n| `report [week\\|month]` | Period summary with charts |\n| `color-check` | Urine color reference chart |\n| `remind` | Show next drinking reminder time |\n\n## How It Works\n\n### Personalized Hydration Formula\nBase target is calculated from body weight:\n\n```\nBase = Weight(kg) × 35 ml/day     (standard recommendation)\n```\n\n### Dynamic Adjustments\n- **Exercise**: +350-700ml per 30 min depending on intensity\n- **Hot weather** (>25°C): +500ml per 5°C above baseline\n- **High humidity** (>70%): +300ml (reduced evaporative cooling)\n- **Caffeine**: +150ml compensatory water per cup\n- **Alcohol**: +400ml compensatory water per drink\n- **Altitude** (>2500m): +500ml (dry air, increased respiration)\n- **Pregnancy/nursing**: +300-700ml\n- **Illness/fever**: +200ml per 1°C above normal\n\n### Gamification\n- **Daily goal completion streak** 🔥\n- **Weekly achievement lev"},{"path":"README.md","content":"# Hydration Hero 💧🦸\n\n75% of people are chronically dehydrated. This smart water tracker calculates\nyour personalized hydration target based on body weight, weather, activity,\nand caffeine/alcohol intake — then gamifies meeting it with streaks and\nachievements.\n\n## The Problem\n\nDehydration is silent and everywhere:\n- **Brain fog** — even 2% dehydration impairs cognitive performance\n- **Fatigue** — lack of water mimics exhaustion\n- **Headaches** — one of the most common causes people don't suspect\n- **Poor skin** — dehydration accelerates aging\n- **Kidney stones** — concentrated urine crystallizes\n- **Bad workouts** — 3% dehydration cuts strength by 10%+\n- **\"I forgot to drink\"** — no system, no reminders, no tracking\n\n## The Solution\n\nA smart, personalized hydration system:\n\n1. **Calculate your exact need** — not \"8 glasses,\" but your body-specific target\n2. **Adjust dynamically** — hot day? Exercise? Coffee? Target updates automatically\n3. **Schedule intelligently** — when to drink throughout the day\n4. **Gamify consistency** — streaks, achievements, badges\n5. **Educate** — urine color chart, hydration science, warning signs\n\n## Features\n\n- 🎯 **Personalized target** — weight-based formula with dynamic adjustments\n- 🌡️ **Weather-aware** — adjusts for temperature and humidity\n- 🏃 **Exercise tracking** — adds water for activity intensity\n- ☕ **Caffeine compensation** — diuretic offset calculation\n- 🍺 **Alcohol compensation** — recovery hydration guidance\n- 📅 **Drinking schedule** — optimal timing throughout your day\n- 🔥 **Streak tracking** — gamified daily goal completion\n- 🏆 **Achievements** — Bronze/Silver/Gold weekly medals\n- 📊 **Reports** — weekly/monthly summaries with visual charts\n- 🚽 **Urine color chart** — self-assessment reference\n- ⏰ **Smart reminders** — next-drink timing based on pace\n\n## Quick Start\n\n```bash\n# Set up (once)\npython3 scripts/hydration_hero.py init\n\n# Log water throughout the day\npython3 scripts/hydration_hero.py log 250     # 250ml glass\npython3 scripts/hydration_hero.py log 500     # 500ml bottle\n\n# Check progress\npython3 scripts/hydration_hero.py status\n\n# Adjust for factors\npython3 scripts/hydration_hero.py activity --exercise 45 --intensity high\npython3 scripts/hydration_hero.py weather --temp 35 --humidity 80\npython3 scripts/hydration_hero.py caffeine --cups 3\n\n# See your schedule\npython3 scripts/hydration_hero.py schedule\n```\n\n## The Hydration Formula\n\n```\nBase target = Body weight (kg) × 35 ml\n\nAdjustments:\n  + Exercise:   350ml (light) / 500ml (moderate) / 700ml (intense) per 30 min\n  + Heat:       +500ml per 5°C above 20°C\n  + Humidity:   +300ml if >70%\n  + Caffeine:   +150ml per cup (1 cup coffee/tea)\n  + Alcohol:    +400ml per standard drink\n  + Altitude:   +500ml above 2500m\n```\n\nSee [`references/hydration-science.md`](references/hydration-science.md)\nfor the research behind these numbers.\n\n## Requirements\n\n- Python 3.6+ (stdlib only)\n\n## License\n\nMIT © Denis Voronin"},{"path":"_meta.json","content":"{\n  \"ownerId\": \"kn75wwn4x6djaf28jbykeamazd81gtdp\",\n  \"slug\": \"hydration-hero\",\n  \"version\": \"0.1.0\",\n  \"publishedAt\": 1786688242843\n}"},{"path":"references/hydration-science.md","content":"# Hydration Science\n\n## Why Water Matters\n\nThe human body is approximately 60% water. Every system depends on it:\n\n| Function | Role of Water |\n|----------|--------------|\n| Brain | Cerebrospinal fluid, neurotransmitter transport, temperature regulation |\n| Blood | Plasma is 90% water; carries oxygen, nutrients, hormones |\n| Digestion | Saliva, gastric juices, nutrient absorption, waste elimination |\n| Joints | Synovial fluid lubrication |\n| Skin | Elasticity, temperature regulation through sweating |\n| Kidneys | Filtration of toxins, waste removal |\n| Metabolism | Chemical reactions, energy production |\n\n## Dehydration Effects by Percentage Body Weight Loss\n\n| % Body Weight Lost | Effects |\n|--------------------|---------|\n| 0-1% | Normal — no symptoms |\n| 1-2% | Thirst onset, mild cognitive impairment, reduced mood |\n| 2-3% | Headache, fatigue, decreased alertness, dry mouth |\n| 3-4% | Reduced physical performance (10%+), increased heart rate |\n| 4-5% | Difficulty concentrating, irritability, muscle cramps |\n| 5-6% | Heat exhaustion risk, sleepiness, tingling |\n| 6-8% | Dizziness, weakness, confusion |\n| 8-10%| Heat stroke risk, organ stress |\n| 10%+ | Medical emergency — unconsciousness, organ failure |\n\n## Daily Water Requirement Calculation\n\n### Formula (used by this tool)\n```\nBase = Body weight (kg) × 35 ml/day\n```\n\nThis is derived from:\n- European Food Safety Authority (EFSA): 2.5L/day for men, 2.0L/day for women\n- U.S. National Academies: 3.7L/day for men, 2.7L/day for women (from all sources)\n- Institute of Medicine: 1 ml water per 1 calorie of energy expenditure\n  (average adult ~2000-2500 kcal → 2.0-2.5L from beverages)\n\n### Factors That Increase Requirements\n\n#### Exercise\n| Intensity | Duration | Additional Water |\n|-----------|----------|-----------------|\n| Light (walking) | 30 min | +350 ml |\n| Moderate (jogging, cycling) | 30 min | +500 ml |\n| Intense (running, HIIT) | 30 min | +700 ml |\n| Endurance (marathon) | 1+ hour | +800-1000 ml/hr |\n\n#### Weather\n| Condition | Additional Water |\n|-----------|-----------------|\n| Hot (>25°C) | +500 ml per 5°C above 20°C |\n| Very hot (>35°C) | +1000 ml minimum |\n| High humidity (>70%) | +300 ml (reduced sweating efficiency) |\n| Dry climate (<30% humidity) | +200 ml (increased insensible loss) |\n| Cold (<5°C) | +200 ml (respiratory loss in dry cold air) |\n| Altitude (>2500m) | +500 ml (dry air, increased respiration) |\n\n#### Caffeine\n- **Mild diuretic effect**: increases urine output by 50-100ml per cup\n- **Compensatory water**: +150ml per cup of coffee/strong tea\n- **Tolerance**: Regular caffeine consumers experience reduced diuretic effect\n- **Note**: Energy drinks with high caffeine need even more compensation\n\n#### Alcohol\n- **Strong diuretic**: suppresses vasopressin (ADH), causing excessive urination\n- **Compensatory water**: +400ml per standard drink\n  - 1 standard drink = 12oz beer / 5oz wine / 1.5oz spirits\n- **Post-drinking**: Drink 500ml water before bed after any alcohol\n\n#### Hea"},{"path":"references/schedule-guide.md","content":"# Hydration Schedule Guide\n\n## Why Timing Matters\n\nDrinking all your water at once is ineffective — the kidneys can only process\nabout 0.8-1.0 liters per hour. Excess water is simply excreted. Spreading\nintake throughout the day maintains steady hydration.\n\n## Optimal Daily Schedule\n\n### Morning Routine (Wake to Breakfast)\n- **On waking**: 300-500ml (you wake up dehydrated after 7-8 hours)\n- **With breakfast**: 200-300ml\n- **Before leaving home**: 200ml\n\n**Morning total**: ~700-1000ml (35-40% of daily target)\n\n### Mid-Morning (9:00-12:00)\n- **Every 1-1.5 hours**: 200-250ml\n- **Meetings/desk work**: Keep a glass/bottle visible\n\n**Mid-morning total**: ~500-750ml (25-30% of daily target)\n\n### Lunch (12:00-13:00)\n- **Before lunch**: 200ml (helps digestion, prevents overeating)\n- **With lunch**: 200-300ml\n\n**Lunch total**: ~400-500ml\n\n### Afternoon (13:00-18:00)\n- **Every 1-1.5 hours**: 200-250ml\n- **Post-lunch energy dip**: Often dehydration, not food coma\n- **Before exercise**: 300-500ml (30 min before)\n- **During exercise**: 150-200ml every 15-20 min\n- **After exercise**: 500ml (replace what was lost)\n\n**Afternoon total**: ~600-1000ml\n\n### Evening (18:00-22:00)\n- **With dinner**: 200-300ml\n- **Evening**: 200ml per hour\n- **Limit after 21:00**: Reduce to sips (avoid night bathroom trips)\n\n**Evening total**: ~400-600ml (20-25% of daily target)\n\n## Schedule Template (2500ml daily target)\n\n| Time | Amount | Cumulative | Notes |\n|------|--------|-----------|-------|\n| 06:30 (wake) | 400ml | 400ml | Largest single drink |\n| 07:00 | 250ml | 650ml | With breakfast |\n| 09:00 | 250ml | 900ml | Start of work |\n| 10:30 | 200ml | 1100ml | Mid-morning |\n| 12:00 | 200ml | 1300ml | Before lunch |\n| 12:30 | 250ml | 1550ml | With lunch |\n| 14:00 | 250ml | 1800ml | Post-lunch energy |\n| 15:30 | 200ml | 2000ml | Afternoon |\n| 17:00 | 250ml | 2250ml | Pre-exercise |\n| 17:30 | 250ml | 2500ml | Post-exercise |\n| 19:00 | 200ml | 2700ml | Dinner |\n\n## Customization Factors\n\n### If You Exercise in the Morning\n- Add 500ml before exercise (30 min prior)\n- Add 250ml during exercise (every 20 min)\n- Add 250ml after exercise\n- Reduce afternoon/evening intake accordingly\n\n### If You Work Night Shifts\n- Shift the schedule by your wake time\n- First drink: 30 min after waking\n- Last significant drink: 1 hour before sleep\n- Maintain 1.5-2 hour intervals\n\n### If You're in a Hot Climate\n- Reduce interval to every 45-60 min (instead of 90 min)\n- Increase per-drink amount by 50-100ml\n- Add electrolytes (a pinch of salt, or sports drink) for extended heat exposure\n\n### If You Drink Coffee\n- For each cup, drink an equal amount of water within 30 min\n- Space coffee 1+ hour from meals (tannins can reduce iron absorption)\n- Don't count coffee toward your hydration target\n\n### If You Drink Alcohol\n- Drink 1 glass of water for each alcoholic drink\n- Drink 500ml before bed\n- The next morning, start with 500ml (rehydration)\n\n## Hydration Habit Building\n\n### Week 1: Awareness\n- Don't change anythi"}],"languages":[],"docsSourceLabel":"CLAWHUB","editorialOverview":"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. 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