hydrate
# Hydrate — Hydration & Fluid Balance Reference
Quick-reference skill for understanding hydration science, calculating fluid needs, and managing electrolyte balance for health and performance.
## When to Use
- Calculating daily water intake requirements
- Planning hydration strategies for exercise or hot weather
- Recognizing and addressing dehydration symptoms
- Understanding electrolyte balance and supplementation
- Designing rehydration protocols for illness or recovery
## Commands
### `intro`
```bash
scripts/script.sh intro
```
Overview of hydration — why water matters and how the body regulates fluids.
### `intake`
```bash
scripts/script.sh intake
```
Daily water intake guidelines — how much, when, and adjustment factors.
### `electrolytes`
```bash
scripts/script.sh electrolytes
```
Electrolyte guide — sodium, potassium, magnesium, calcium roles and sources.
### `signs`
```bash
scripts/script.sh signs
```
Dehydration signs and stages — mild, moderate, severe symptoms.
### `exercise`
```bash
scripts/script.sh exercise
```
Exercise hydration — pre, during, post workout fluid and electrolyte strategies.
### `rehydrate`
```bash
scripts/script.sh rehydrate
```
Rehydration protocols — ORS formula, illness recovery, hangover recovery.
### `myths`
```bash
scripts/script.sh myths
```
Hydration myths debunked — 8 glasses, clear urine, overhydration risks.
### `checklist`
```bash
scripts/script.sh checklist
```
Daily hydration checklist and tracking tips.
### `help`
```bash
scripts/script.sh help
```
### `version`
```bash
scripts/script.sh version
```
## Configuration
| Variable | Description |
|----------|-------------|
| `HYDRATE_DIR` | Data directory (default: ~/.hydrate/) |
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标签
skill
ai