Hydrate Smarter, Feel Better

Yes! SleepFlō's core features are completely free forever. You can track unlimited water intake, log bathroom visits, view reports, and set reminders without paying anything. We offer optional premium features for users who want advanced analytics like AI insights and extended history, but the free version has everything most people need.

SleepFlō uniquely combines water intake tracking with bathroom visit monitoring - something WaterMinder, Plant Nanny, and most other apps don't offer. While competitors charge $4.99-$7.99 for premium features, SleepFlō's core is free. We help you understand the full hydration cycle: how your body processes fluids, optimal drinking times, and how it all affects your sleep quality.

The general recommendation is 8 glasses (64 oz / 2 liters) per day, but your ideal intake depends on your weight, activity level, climate, and health conditions. A good rule of thumb is to drink half your body weight in ounces. For example, if you weigh 160 lbs, aim for 80 oz daily. Use our free water intake calculator to get a personalized recommendation.

Yes, coffee and tea do contribute to your daily hydration! While caffeine has a mild diuretic effect, the water content more than compensates. SleepFlō lets you log coffee, tea, and other beverages with adjusted hydration values. However, water remains the best choice for pure hydration without added calories or caffeine effects.

Drink 17-20 oz of water 2-3 hours before exercise, 8 oz during warm-up, 7-10 oz every 10-20 minutes during exercise, and 8 oz within 30 minutes after finishing. For intense workouts over an hour, consider drinks with electrolytes. SleepFlō helps you track your exercise hydration and see how it affects your bathroom patterns.

Common signs include dark yellow urine, dry mouth, fatigue, headaches, dizziness, and decreased urination. Mild dehydration can affect concentration and mood. SleepFlō helps you stay ahead of dehydration by tracking your intake patterns and sending smart reminders before you get thirsty.

Tracking both gives you a complete picture of your hydration health. You can identify optimal drinking times, understand how quickly your body processes fluids, reduce nighttime bathroom trips that disrupt sleep, and spot potential health issues early. It's especially valuable for anyone managing bladder health, UTI prevention, or kidney stone prevention.

Most healthy adults urinate 6-8 times per day. Fewer than 4 times may indicate dehydration, while more than 10 times could suggest overhydration or other health factors. SleepFlō tracks your personal patterns so you can understand what's normal for you and discuss any concerns with your doctor.

Yes! Regular urination helps flush bacteria from the urinary tract. By tracking both water intake and bathroom visits, you can ensure you're drinking enough to urinate regularly (every 3-4 hours). SleepFlō's insights help you maintain optimal hydration patterns that support urinary tract health.

Adequate hydration dilutes substances in urine that lead to kidney stones. Doctors recommend producing at least 2.5 liters of urine daily for kidney stone prevention. SleepFlō helps you track both intake and output, ensuring you're drinking enough to maintain healthy urine dilution levels.

Try to stop drinking large amounts of water 2-3 hours before bedtime to minimize nighttime bathroom trips. However, don't go to bed thirsty - a small sip is fine. SleepFlō analyzes your patterns and shows you exactly how evening hydration affects your nighttime bathroom visits, helping you find your optimal cutoff time.

Both dehydration and overhydration can disrupt sleep. Dehydration can cause dry mouth, muscle cramps, and restlessness. Drinking too much before bed leads to nighttime bathroom trips (nocturia). SleepFlō helps you find the right balance by tracking when you drink and correlating it with nighttime visits.

Start with a glass upon waking to rehydrate after sleep. Drink before meals to aid digestion, and sip consistently throughout the day rather than chugging large amounts at once. Front-load your intake earlier in the day and taper off in the evening. SleepFlō's timeline view helps you visualize and optimize your drinking schedule.

Yes! SleepFlō offers Apple Watch support so you can quickly log water intake and bathroom visits right from your wrist. You'll also see your daily progress and get hydration reminders without pulling out your phone.

Absolutely. You can set custom reminder schedules including start time, end time, and frequency. Many users set reminders every 1-2 hours during waking hours and disable them in the evening. Smart reminders help you build consistent hydration habits without being annoying.

Yes, SleepFlō integrates with Apple Health (HealthKit) on iOS and Google Fit on Android. Your water intake data syncs automatically, allowing you to see hydration alongside your other health metrics in one place.

Yes! If you forget to log in real-time, you can easily add entries to previous days. SleepFlō's activity log lets you edit, add, or delete entries for any date, so your records stay accurate even if you miss logging something.

SleepFlō comes with preset cup sizes (small, medium, large, bottle) but you can customize these to match your actual glasses, bottles, or containers. You can also drag to adjust the amount when logging for precise tracking.

Your privacy is our priority. All data is stored locally on your device by default. We never sell your health data to third parties, and you have full control over what gets synced or shared. You can export or delete your data at any time.

Yes! SleepFlō's reports show your water intake patterns and bathroom visit frequency over time. This data can be helpful when discussing hydration habits with your healthcare provider.

Yes! By logging bathroom visits alongside your water intake, you can see how your hydration habits affect bathroom frequency. This can help you identify patterns, like whether drinking late causes more nighttime trips, and make adjustments to improve your routine.

Yes! Pregnant women have increased hydration needs (about 10 cups per day). SleepFlō helps expectant mothers track intake and monitor bathroom frequency, which naturally increases during pregnancy. Always consult with your healthcare provider for personalized hydration recommendations during pregnancy.

By logging when you drink and when you use the bathroom, you can see the connection between evening hydration and nighttime trips. Many users discover that shifting more water intake to earlier in the day significantly reduces disruptions to their sleep.