Hydration · Anchor Protocol

The Hydration Protocol

Withings Body Comp: Morning total-body-water trend (clinical view)
Hume Health Pod: Body composition + total body water (lifestyle view)
WaterMinder / Waterllama: Daily intake logging — adherence is the protocol

Stop drinking. Start hydrating. Match the formula to the drain.

Target state: Fluid Loss & Depletion

Symptoms addressed: Sweat, sauna, hot yoga, travel, hangovers, low-carb intake, fasting dryness, illness fluid loss

Fasting: Modest only — never fast through dehydration

Supplement pillars

I. Sodium Floor: LMNT (1g sodium), Sole / pinch of sea salt, Coconut water (potassium-forward days)
II. ORS Recovery (medical fluid loss): WHO-style ORS sachets, Pedialyte (low-sugar), DIY: 1L water + 6g glucose + 2.6g salt + ½ tsp KCl
III. Sweat / Heat Stack: Sodium-forward electrolytes, Glucose 30–60g if session >60 min, Magnesium glycinate (post)
IV. Cofactor Support: Potassium citrate, Magnesium glycinate, Citrate / lemon (taste & mixability)

Time	Items
On waking	500ml water + LMNT or pinch of salt — replace overnight loss
Pre-sweat / pre-sauna	300–500ml fluid + sodium 30 min before — pre-load, don't rescue
During heat / training	Sodium-forward fluid; add glucose if session >60 min
Post-sweat / post-illness	ORS for medical fluid loss · sodium-forward fluid for sweat · food + fluid for normal recovery
Evening (dry / travel / sauna days)	Top up with electrolytes — never sleep depleted

Match the formula to the drain — ORS for medical fluid loss, sodium-forward for sweat, food + water for maintenance
Pre-load fluids — never try to rescue a dehydrated body mid-collapse
Read the signals — morning weight, urine colour, thirst, body-water trend, rebound speed
Do not stack fasting + heavy sweat + travel — pick one shortage, not three
Sodium-glucose cotransport is the mechanism — sugar-free isn't always 'better' when speed matters
Red flags (severe vomiting, fainting, confusion, persistent diarrhoea) need real medical care, not branded electrolytes