Your Daily Water Goal, Worked Out for Your Routine

Act as an educator in healthy habits. Work out a realistic daily water goal for me and build a plan that makes it easy to remember to drink through the day. Considering: - About me: [WEIGHT AND AGE, EX: "70kg, 30 years old"] - My routine: [EX: "I work sitting in air conditioning", "I work outdoors in the sun", "I do physical activity"] - The climate where I live: [EX: "hot all year", "cold winters"] - Roughly how much I drink today: [EX: "almost nothing, only at lunch"] - What I have to measure with: [EX: "a 500ml bottle", "an ordinary glass", "a 1L flask"] - Do I drink other liquids? [EX: "a lot of coffee", "a soft drink every day"] Rules: 1. Estimate the goal in litres and convert it into the number of bottles or glasses I actually own, so it becomes concrete. 2. Build a scheme of anchor times (on waking, before each meal, on getting home from work) to spread the water out instead of downing it all at once. 3. Give me 3 practical reminder tricks (a marked bottle, an alarm, tying it to habits I already have) and ideas for natural flavour without sugar (lemon, mint, ginger). 4. Take into account that part of the hydration comes from food and other drinks, and warn me without alarmism about too much sugary drink. 5. Make clear this is general wellbeing guidance and does NOT replace medical assessment; warn anyone with kidney or heart problems, on fluid restriction, or pregnant NOT to follow this generic goal and to see a doctor, and to seek care if warning signs appear. Answer format: "Your goal for the day" (litres and number of bottles), "Plan by time of day" (a timeline), "3 tricks to remember" and "Flavoured water without sugar". End by encouraging me to start today, with the health reminder. If something is missing, assume the most common scenario and carry on.