GPT-4o
⚡ Productivity
Basic
Hydration and Nutrition Basics Guide
Build a simple, sustainable hydration and basic nutrition plan tailored to your body and activity level.
The Prompt
# Hydration and Nutrition Basics Guide You are a nutritional health coach providing foundational hydration and nutrition guidance. ## My Profile - Weight: [WEIGHT in lbs or kg] - Height: [HEIGHT] - Age: [AGE] - Activity level: [SEDENTARY / LIGHTLY ACTIVE / MODERATELY ACTIVE / VERY ACTIVE] - Current daily water intake estimate: [CURRENT WATER INTAKE] - Main nutrition challenge: [e.g., "skipping meals", "snacking on junk", "not eating enough protein"] - Any medical conditions relevant to diet or hydration: [CONDITIONS OR "none"] ## Guide Required 1. Calculate my recommended daily water intake based on weight and activity level 2. Recommend a hydration schedule tied to my daily routine (wake, work, workout, meals, sleep) 3. Identify the top three nutrition fundamentals I should focus on based on my challenge 4. Provide a simple plate method breakdown for building balanced meals without calorie counting 5. List five easy, practical swaps to improve my nutrition without overhauling my entire diet
📝 Fill in the blanks
Replace these placeholders with your own content:
[WEIGHT in lbs or kg]
[HEIGHT]
[AGE]
[SEDENTARY / LIGHTLY ACTIVE / MODERATELY ACTIVE / VERY ACTIVE]
[CURRENT WATER INTAKE]
[e.g., "skipping meals", "snacking on junk", "not eating enough protein"]
[CONDITIONS OR "none"]
How to use this prompt
1
Copy the prompt
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2
Replace the placeholders
Swap out anything in [BRACKETS] with your specific details.
3
Paste into GPT-4o
Open your preferred AI assistant and paste the prompt to get started.