Daily Recovery Checklist

Aim for a regular sleep and wake pattern where practical.

Many adults benefit from around seven to nine hours of sleep, though needs vary.

A cool, dark and quiet room may support sleep if you can arrange it.

Include enough food and protein-containing meals to support your training and appetite. Individual needs differ.

Drink regularly across the day and adjust for heat, sweat loss, activity, food intake, medications and medical advice. Thirst, urine colour and how you feel can offer useful context, but are not clinical tests.

Seek individual nutrition advice if you have a medical condition, a history of disordered eating or specific performance goals.

On rest days, an easy walk or gentle movement can be useful if it feels good.

Use the daily maintenance routine only as a comfortable movement check, not to diagnose a problem.

Make time for something outside work, training and screens when possible, such as reading, cooking, being outdoors or speaking with someone.

Resting heart rate, HRV and fatigue can change for many reasons. A sustained change, especially with feeling unwell, is not a diagnosis. Review the wider context, reduce or pause training if needed, and seek medical advice for concerning or persistent symptoms.