Day plans, written as clock marks

Each plan is a fixed list of times and millilitres that covers a whole day or one block of it. Nothing here needs an app — the times are the method.

Dawn

06:30–09:00 · 1 entry

Day plan Daybreak Hydration Plan: Rebuilding the Overnight Deficit in 90 Minutes Dawn · 2200 ml

You wake up roughly half a litre behind. This is a fixed nine-mark schedule for 06:40 to 20:30 that closes that deficit before 11:00 and then holds a steady 250 ml rhythm for the rest of the day — no app, no reminders, just times written on a card.

Forenoon

09:00–12:00 · 1 entry

Day plan Desk Day Plan: 2000 ml Across Eight Office Hours Without Thinking About It Forenoon · 2000 ml

Offices are the hardest place to drink water: the bottle is always a metre away and always full. This plan fixes a 600 ml bottle plus one mug to eight specific marks between 09:00 and 19:00, so the only decision you make all day is whether to stand up while you drink.

Midday

12:00–15:00 · 1 entry

Day plan Midday Heat Plan: 3 Litres for Days Above 30 °C Midday · 3000 ml

A 30 °C-plus day needs roughly a litre more than a mild one, and the extra litre has to arrive in the middle of the day rather than at either end. This plan runs from 11:00 to 20:30, puts 1600 ml into the four hottest hours, and treats salt as a food problem rather than a water problem.

Afternoon

15:00–18:00 · 1 entry

Day plan Training Day Plan: When to Drink Around a 90-Minute Session Afternoon · 3200 ml

Drinking during a workout is the part everybody remembers and the part that matters least. This plan puts 900 ml in the four hours before the session, 700 ml across it in 20-minute doses, and 1200 ml in the evening — 3200 ml in total, timed so that nothing sits in the stomach when it matters.

Evening

18:00–22:00 · 1 entry

Day plan Evening Wind-Down Plan: Tapering Fluid So You Do Not Wake at 03:00 Evening · 1900 ml

Most hydration plans say nothing about the last four hours of the day, which is why they produce people who hit their target and still sleep badly. This plan front-loads the volume and tapers from 300 ml at 17:00 down to a 100 ml sip at 21:30, arriving at a 1900 ml total mostly before dinner.