YuMan OS v1.3.55 Sports Drink Guide

Begin here

Start with YuMan OS onboarding

Watch the onboarding sequence before beginning your first assessment.

It explains the five-day data collection, how to generate your report, and how to use your traffic-light guidance.

First Action

Open Start Here and begin with Welcome to YuMan OS.

5-Day EPK Coverage—

Hydration Score—

Movement Programme—

Recommended LessonWelcome

5-step assessment

YuMan OS Assessment

Complete the five steps. Cronometer, Whoop, metabolic cart RMR and NIX are optional. Manual entry always works.

Step 1 — Body & RMR

Current body weight (kg)

Height (cm)

Age (years)

Sex

I already know my tested RMR
Use metabolic cart RMR instead of predicted Mifflin St Jeor.

Safety & clinical protection

This app is educational decision support and not a medical or eating-disorder screening tool. If restrictive eating, low weight, dizziness, fainting, hormonal suppression or medical concern applies, guidance should be restore-first and professional support should be considered.

Step 2 — Activity Demand

Choose the single option that best reflects both physical movement and mental/cognitive strain. This combined demand sets the PAL energy multiplier and also informs movement/recovery routing.

Combined activity demandMental/cognitive load is built into the selected option, so there is no separate mental-load dropdown.

Base re-expansion step size (%)Capped at 10% to avoid extreme changes.

Minimum hold per step (weeks)Minimum 4 weeks before reassessing.

Step 3 — Fixed 5-day Cronometer Input

I have Whoop calorie data
Optional: use each day's total Whoop calories as the needs reference. Whoop recovery belongs in the Activity/Movement context.

Cronometer CSV upload

Small upload option: fills the five most recent complete days and excludes today if it appears incomplete.

Advanced energy setting

Known daily energy requirement (optional kcal/day)Only enter this when a metabolic assessment or qualified practitioner has supplied a daily energy-requirement figure. Otherwise YuMan OS uses tested/predicted RMR with Activity Demand, or Whoop calories when selected.

No fat value is entered here.
Fat percentage is calculated from the Cronometer data. YuMan OS keeps fat analysis separate from the energy traffic light; where fat is reduced, the calories should generally be replaced with carbohydrate rather than simply removed.

Step 4 — Hydration Context

Uses energy and macros to estimate food water, glycogen water and metabolic water, then suggests the remaining drinking-fluid range. This is not a medical fluid prescription.

Current drinking fluid (ml/day)

Heat / sweat / training demand

Salt / electrolyte context

Use NIX session data
Optional: upload a NIX export file, paste copied Excel/CSV data, or enter the session values manually. Refines hydration guidance without replacing the daily EPK calculation.

Step 5 — Biofeedback

These do not override the numbers, but they help place them in real physiology. Use 1 for very poor, 5 for neutral/average, and 10 for excellent.

Sleep quality (1–10)

Energy (1–10)

Hunger stability (1–10)

Mood / stress resilience (1–10)

Training recovery (1–10)

Libido / drive (1–10)

Extra notes (optional)

Reports

Saved Reports

Stored on this device only.
YuMan OS keeps up to 20 reports in this browser with no programmed expiry. They do not follow you to another browser or device and may be lost if website data is cleared.

0 of 20 reports

Your first step

Start with onboarding

Watch the short onboarding sequence before beginning the assessment. It explains what to collect, how to generate your report, and how to use the result.

1Watch onboardingUnderstand the YuMan OS process

2Collect five daysUse complete Cronometer data

3Generate your reportFollow your routed guidance

Step 1

Onboarding

Work through these in order, beginning with Welcome to YuMan OS.

After Onboarding

Next: Complete Your Assessment

Your assessment connects the information you have collected to your personal energy, hydration and movement guidance.

Knowledge Base

YuMan OS Knowledge Base

Full launch module structure with Vimeo-ready placeholder video cards.

Explore More

More from YuMan OS

Articles, conversations and member-only material hosted on the YuMan OS Squarespace site.

Movement Hub

A Smarter Way to Train With WHOOP

Full-body training. State-based progression. Built for real people. Match the session to your current capacity, not your ambition.

Start where you areYour traffic-light state selects the appropriate programme.

Jump and land firstLow reps, full rest and high quality before fatigue.

Earn progressionBuild consistency and capacity before adding demand.