This is my updated hydration schedule with added 5g creatine post-workout and 600ml water mid-afternoon:
- Upon Waking: 600ml water
- During Workout: 600ml water
- Post-Recovery: 300ml water + pinch of sea salt, 300ml water + 5g creatine (new)
- Before Lunch: 600ml water
- Mid-Afternoon: 600ml water (new)
- Before Dinner: 600ml water
- Total Water: 3,600ml (3.6L)
- Total Fluid (with coffee, soup, food): ~4,800-5,200ml
Sat-Sun:
- Keep at 2,400ml water + extras (~3.6-4L total fluid).
