hydration-tracker

name: hydration-tracker description: "Tracks daily water intake, calculates personalized hydration targets based on body weight, activity level, and weather conditions, and provides reminders. Use when the user logs water intake, asks about hydration needs, or wants to analyze drinking patterns." version: 1.0.0 user-invocable: false allowed-tools: Read, Grep, Glob, Write, Edit metadata: {"openclaw":{"emoji":"💧","category":"health"}}

Hydration Tracker

Tracks daily water intake, calculates personalized hydration targets based on body weight, activity level, and weather conditions, computes a hydration score (0-100), detects multi-day drinking patterns, evaluates beverage hydration equivalency, and provides dehydration warnings.

Capabilities

1. Water Intake Recording

Extract from natural-language input (e.g., "drank 500ml water", "had 2 glasses of water", "finished a bottle of green tea"):

Volume defaults:

When the user says a number of glasses/bottles without specifying ml, multiply the count by the default volume.

2. Personalized Daily Target Calculation

Base Target = body_weight_kg × 30ml

If body weight is unknown, use 2000ml as the default base target and note the limitation.

Adjustment factors (additive):

Daily Target = Base Target + SUM(applicable adjustments)

For caffeine adjustment, read caffeine-tracker data from health-memory if available. Weather adjustments require user input or stored location/climate preferences.

3. Hydration Score (0-100)

Score = Intake_Ratio(50%) + Consistency(25%) + Timing_Distribution(25%)

3.1 Intake Ratio Sub-score (weight 50%)

Ratio = actual effective intake / daily target (after applying beverage hydration factors from Section 4).

Use linear interpolation within adjacent bands.

3.2 Consistency Sub-score (weight 25%)

Standard deviation of daily effective intake over the last 7 days:

If fewer than 7 days available, compute on existing data and note the limitation.

3.3 Timing Distribution Sub-score (weight 25%)

Measures how evenly spaced intake is throughout waking hours. Divide the waking day (assume 16 hours or use sleep data if available) into 4 equal blocks.

Penalty: If any single intake event exceeds 30% of the daily total, subtract 10 points from this sub-score (floor at 0). Large bolus intake is less effective for hydration.

4. Beverage Hydration Equivalency

Effective hydration = volume × hydration factor.

Negative factors mean the beverage causes net fluid loss. When a negative-factor beverage is logged, record the volume but subtract the net loss from effective intake and flag the compensatory water needed.

5. Pattern Detection (7-30 days)

6. Dehydration Warning Signs

Mild Dehydration (1-3% body water loss)

• Thirst
• Dry mouth and lips
• Slightly dark yellow urine
• Minor headache
• Mild fatigue

Moderate Dehydration (3-5% body water loss)

• Very dry mouth
• Dark amber urine, reduced frequency
• Dizziness or lightheadedness
• Muscle cramps
• Rapid heartbeat
• Decreased skin elasticity

Severe Dehydration (>5% body water loss) -- Seek Medical Attention

• Extreme thirst
• Very dark or no urine output
• Sunken eyes
• Confusion or irritability
• Rapid breathing
• Fainting
• Low blood pressure

Urine Color Guide (quick self-check):

Output Format

Single Entry Log (brief)

## Hydration [hydration-tracker · HH:MM]

- Logged: 500ml water (room temp) at 14:30
- Effective hydration: 500ml
- Daily progress: 1,750ml / 2,400ml (72.9%)
- ████████░░░░░░░ 73%
- Remaining: 650ml (~2.5 glasses)

Daily Summary

## Hydration Summary [hydration-tracker · HH:MM]

### Overview
- Daily target: 2,400ml
- Total intake: 2,250ml (7 entries)
- Effective hydration: 2,120ml
- Target achieved: 88.3%

### Progress
████████████████░░ 88%

### Intake Breakdown
| Time | Beverage | Volume | Factor | Effective |
|------|----------|--------|--------|-----------|
| 07:30 | Water | 250ml | 1.0 | 250ml |
| 09:00 | Coffee | 300ml | 0.8 | 240ml |
| 11:00 | Water | 500ml | 1.0 | 500ml |
| 13:00 | Water | 250ml | 1.0 | 250ml |
| 15:00 | Green tea | 200ml | 0.85 | 170ml |
| 17:30 | Water | 500ml | 1.0 | 500ml |
| 20:00 | Herbal tea | 250ml | 0.95 | 237ml |

### Hydration Score: 76 / 100
| Dimension | Raw | Sub-score | Weight | Weighted |
|-----------|-----|-----------|--------|----------|
| Intake Ratio | 88.3% | 70 | 50% | 35.0 |
| Consistency | SD=180ml | 100 | 25% | 25.0 |
| Timing Distribution | even | 64 | 25% | 16.0 |
| **Total** | | | | **76.0** |

### Insights
- Short of target by 280ml effective hydration
- Good consistency across recent days
- Intake slightly front-loaded; try to drink more in the afternoon
- Caffeine beverages account for 19% of intake (within acceptable range)

Weekly Summary

## Weekly Hydration Summary (MM-DD ~ MM-DD)

### Key Metrics
| Metric | This Week | Last Week | Change |
|--------|-----------|-----------|--------|
| Score | 79 | 74 | +5 |
| Avg Intake | 2,180ml | 1,950ml | +230ml |
| Avg Target | 2,400ml | 2,400ml | -- |
| Achievement | 90.8% | 81.3% | +9.5% |
| Best Day | Tue (105%) | Wed (95%) | |
| Worst Day | Sat (68%) | Sun (62%) | |

### Daily Detail
| Date | Intake | Target | % | Score | Top Beverage |
|------|--------|--------|---|-------|-------------|
| Mon | 2,300ml | 2,400ml | 96% | 82 | Water (75%) |
| Tue | 2,520ml | 2,400ml | 105% | 88 | Water (80%) |
| Wed | 2,200ml | 2,400ml | 92% | 80 | Water (70%) |
| Thu | 2,100ml | 2,400ml | 88% | 76 | Water (65%) |
| Fri | 2,350ml | 2,400ml | 98% | 84 | Water (72%) |
| Sat | 1,630ml | 2,400ml | 68% | 58 | Coffee (40%) |
| Sun | 2,150ml | 2,400ml | 90% | 78 | Water (68%) |

### Patterns
- [Notice] Weekend drop-off detected: Saturday intake was 68% of target
- [Notice] Saturday hydration was caffeine-heavy (40% from coffee)
- [Good] Weekday average 95.6% -- excellent consistency
- [Improving] Overall trend is positive: +5 points vs last week
- [Suggestion] Set weekend hydration reminders to maintain weekday habits

Data Persistence

Daily File (memory/health/daily/YYYY-MM-DD.md)

## Hydration [hydration-tracker · HH:MM]
- Score: 76/100
- Intake: 2,250ml (effective: 2,120ml)
- Target: 2,400ml (88.3%)
- Entries: 7
- Top beverage: Water (75%)
- Timing: slightly front-loaded

Item File (memory/health/items/hydration.md)

---
item: hydration
unit: score (0-100)
updated_at: YYYY-MM-DDTHH:MM:SS
---

# Hydration Records

## User Profile
- Body weight: 70kg
- Base target: 2,100ml
- Default adjustments: none
- Custom target override: none

## Recent Status
- Latest: Score 76, 2,250ml intake, 88.3% of target (YYYY-MM-DD)
- 7-day average score: 79
- 7-day average intake: 2,180ml
- 7-day average achievement: 90.8%
- Trend: Improving

## History
| Date | Score | Intake | Effective | Target | % | Entries | Notes |
|------|-------|--------|-----------|--------|---|---------|-------|
| 2026-03-22 | 76 | 2,250ml | 2,120ml | 2,400ml | 88% | 7 | |
| 2026-03-21 | 82 | 2,350ml | 2,280ml | 2,400ml | 95% | 8 | Exercise day |

Write Steps

1. Glob memory/health/daily/ for the target date file; create if absent.
2. Read the daily file.
3. Grep ## .* \[hydration-tracker · for existing section.
4. Edit to replace existing section, or insert before ## Health Files if new.
5. Update frontmatter updated_at.
6. Read memory/health/items/hydration.md (create if absent).
7. Update ## Recent Status (including 7-day averages) and prepend new row to ## History.
8. Remove rows older than 90 days.

Formulas and Reference Data

Daily Target Calculation

Base = body_weight_kg × 30ml
Target = Base + SUM(adjustments)

Effective Hydration

Effective = SUM(volume_i × hydration_factor_i) for each intake entry i

Hydration Score

Score = (Intake_Ratio_Points × 0.50) + (Consistency_Points × 0.25) + (Timing_Points × 0.25)

Trend Determination

Linear regression on last 7 days of scores:

• Slope > 1: Improving
• Slope < -1: Declining
• Otherwise: Stable

Standard Deviation (Consistency)

SD = sqrt( (1/N) * SUM[(x_i - mean)^2] )

Timing Distribution Calculation

1. Determine waking hours (use sleep data if available, otherwise assume 07:00-23:00).
2. Divide into 4 equal blocks (e.g., 07:00-11:00, 11:00-15:00, 15:00-19:00, 19:00-23:00).
3. Sum effective intake per block.
4. Calculate each block's percentage of total.
5. Score based on deviation from ideal 25% per block.

Alerts and Safety

Overhydration Warning

Drinking excessive water can cause hyponatremia (dangerously low blood sodium). Flag a warning if:

• Daily intake exceeds 150% of target
• Any single hour has intake > 1000ml
• Daily intake exceeds 4000ml without corresponding exercise or heat adjustment

Symptoms of overhydration: nausea, headache, confusion, seizures in severe cases.

Medical Disclaimer

This skill is for health reference only and does not constitute medical advice. It does not diagnose dehydration disorders or replace clinical assessment.

Consult a doctor if:

• Chronic thirst persists despite adequate intake (may indicate diabetes or other conditions)
• Urine remains consistently dark despite drinking sufficient water
• History of kidney disease, heart failure, or electrolyte disorders
• Experiencing symptoms of severe dehydration or overhydration
• Taking diuretic medications or other drugs affecting fluid balance
• Hydration needs during illness are unclear (especially with vomiting or diarrhea)