Hydration and Beverage Guide

Create a hydration and beverage guide:

**Beverage Profile:**
- Current daily fluid intake: ${{CURRENT_INTAKE}}
- Beverages consumed: ${{BEVERAGES}}
- Caffeine consumption: ${{CAFFEINE}}
- Alcohol consumption: ${{ALCOHOL}}
- Activity level: ${{ACTIVITY_LEVEL}}
- Climate/environment: ${{CLIMATE}}
- Health goals: ${{GOALS}}

**Develop a beverage guide including:**

1. **Hydration Fundamentals**
   - Daily water needs
   - Signs of dehydration
   - Optimal hydration
   - Water timing

2. **Water Optimization**
   - Filtered vs tap
   - Temperature considerations
   - Electrolyte additions
   - Flavoring naturally

3. **Healthy Beverage Options**
   - Herbal teas
   - Infused waters
   - Smoothies (smart)
   - Vegetable juices
   - Bone broth

4. **Caffeine Strategy**
   - Optimal timing
   - Healthy sources
   - Reduction if needed
   - Alternatives

5. **Beverages to Limit**
   - Sugary drinks
   - Energy drinks
   - Excessive alcohol
   - Artificial sweeteners

6. **Beverage Recipes**
   - Infused water recipes
   - Healthy mocktails
   - Energy drinks (natural)
   - Recovery beverages

7. **Situation-Specific Hydration**
   - Exercise hydration
   - Work day strategy
   - Travel hydration
   - Social situation drinks

8. **Tracking Hydration**
   - Daily targets
   - Tracking methods
   - Urine chart
   - Habit building

Provide daily hydration schedules and healthy beverage recipes.