If you use Daylight Goals, you know my obsession: the small daily inputs that quietly run your whole day. Morning sunlight for your circadian rhythm. A consistent wake window. Tiny inputs, compounding returns.
There's a second input I kept neglecting — and it was quietly undermining the first.
Water.
I'd get outside, hit my daylight goal, feel fantastic by 10am… then crash by 2pm with a headache, foggy and sluggish. Not a sunlight problem. A water problem. Even mild dehydration drags down energy, focus, and mood — the exact things good sunlight habits are supposed to give you.
So I did what I did with Daylight Goals: I tried the apps on the market, didn't love any of them, and built my own.
Meet Quenched — a free hydration tracker for iPhone, Android, and Apple Watch
The philosophy will feel familiar:
A goal based on you, not a folk number. Daylight Goals tunes your sun target to your location, season, and objectives. Quenched does the same for water: your daily goal is computed from your weight, activity level, and climate — not the made-up "8 glasses a day" rule. (Or set your own, anytime.)
Disappears into your day. One-tap logging from your phone, a widget, or your Watch. A live progress ring that fills as you drink. Pace-aware reminders that nudge instead of nag, only during the hours you choose.
Proof it compounds. 7- and 30-day trends, period-over-period change, and a streak counter that makes you weirdly protective of day 47.
Private by design. No account. Your data stays on your device (and your private iCloud on Apple devices). Quenched doesn't want your data — it wants your habit.
On your wrist, where habits live. A full Apple Watch app with complications, so logging is a glance and a tap. Two-way sync with Apple Health and Android Health Connect keeps everything consistent.
Sunlight and water: the two simplest inputs for how you feel
Daylight Goals handles the first. Quenched handles the second.
Quenched is free on the App Store, Google Play, and the Galaxy Store — or visit quenchedapp.com to learn more:
Try it for a week and tell me if the afternoon crash starts fading once the ring fills up. I'd genuinely love to hear.
Quenched is made by the same indie studio behind Daylight Goals — Swift Fox Software.