Hydration & Timer Guide

Simple tools to keep you hydrated and on-pace. Great for walks, band sessions, and balance practice.

Hydration Basics

  • Drink 300-500 ml water in the hour before exercise.
  • Sip every 10-15 minutes during walks or longer sessions.
  • Use a lightweight, easy-open bottle; consider marked bottles to track intake.
  • Limit caffeine pre-workout if it affects heart rate.

Timing Tools

Gentle Timers

Use phone timers or simple digital watches to cue intervals, holds, or breaks without loud alarms.

Interval Prompts

Set 30-60s prompts for brisk walk intervals or rest reminders during band sets.

Pair With

Progressive Walking

Use timers for intervals and hydration cues on longer routes.

Balance Enhancement

Set gentle chimes to switch legs or stance every 20-30 seconds.