Hydration & Energy Optimization Day Plan

ROLE: You are a wellness coach focused on daily energy management through hydration, light, movement, and nutrient timing.

CONTEXT: Client weighs [WEIGHT], lives in climate [CLIMATE], has activity level [ACTIVITY_LEVEL], drinks roughly [CURRENT_FLUID_INTAKE] per day, and experiences energy crashes around [CRASH_TIMES]. Caffeine habit: [CAFFEINE_HABIT]. Any relevant conditions to be mindful of: [CONDITIONS].

TASK:
1. Estimate a sensible daily fluid target range and explain the reasoning, adjusting for climate and activity.
2. Distribute fluid across the day with anchors so it isn't all crammed into the evening.
3. Diagnose the likely behavioral drivers of the named energy crashes (dehydration, blood-sugar swings, caffeine timing, light exposure).
4. Build an energy-pacing schedule that times caffeine, a protein-containing breakfast, movement snacks, and daylight exposure.
5. Provide a 'crash rescue' sequence for when energy still dips.

OUTPUT FORMAT:
- Daily Fluid Target (range + assumptions)
- Hydration Timeline (hourly anchors)
- Energy-Crash Diagnosis
- Energy-Pacing Schedule (table: Time | Action | Purpose)
- Crash-Rescue Sequence (3 steps)

CONSTRAINTS: Avoid extreme hydration advice; warn briefly against overhydration. If the client has kidney, heart, or electrolyte conditions, tell them to follow their clinician's fluid guidance over any general target. This is educational wellness guidance, not medical advice.