Over the last few months, we've worked with our beta testing group to redesign the FLOWBIO app experience. The result is a platform designed to make hydration monitoring clearer, more actionable, and easier to integrate into day-to-day training.
The phase 1 of the V2 app release, introduces a redesigned interface, improved session visualisation, refined planning tools, and a new personalised recovery system that helps you understand and manage fluid and sodium losses before, during and after exercise.
A redesigned home experience
The previous dashboard has been replaced by a new Home tab, which brings together the most important hydration and training information in a single view.
Sensor connection status and daily workouts remain available on Home, alongside new additions such as Weekly Metrics, which provides an overview of fluid and sodium losses accumulated across a full training week. To improve readability and visual consistency throughout the app, fluid losses are now displayed in blue and sodium losses in yellow.
Upcoming Plans section sits within Home, providing quick access to hydration predictions generated through the FLOWBIO Planner for upcoming sessions, races or key training events.
Home also surfaces educational content published on the FLOWBIO website, with articles covering hydration, sodium losses, recovery and endurance performance.
Improved session visualisation and navigation
The History and Planner sections retain their core functionality within a redesigned interface focused on clarity and usability.
Training sessions are easier to review, with improved visual organisation and more intuitive navigation throughout the app. Consistent colour coding across all sections helps you interpret session data more quickly, particularly when distinguishing between fluid and sodium losses.
The updated Planner improves readability and workflow, making it easier to prepare hydration strategies for upcoming sessions and events.
Introducing the new FLOWBIO Recovery Plan
The most significant addition in this release is a personalised Recovery Plan, generated after every training session.
This recovery system has been developed in line with ACSM hydration guidelines, which recommend consuming approximately 150% of fluid losses to support effective post-exercise rehydration. By combining continuous sweat monitoring with athlete-reported fluid intake during exercise, the app produces more accurate and individualised recovery recommendations.
To generate a complete recovery strategy, you will be prompted to record how much fluid and sodium you consumed during your session - even if the answer is zero. This allows the platform to calculate the remaining hydration deficit more precisely and produce recommendations that better reflect real-world training behaviour.
Following each session, you will receive personalised recommendations for:
- Fluid replacement (displayed in blue)
- Sodium replacement (displayed in yellow)
These recommendations are designed to help you replace ongoing fluid and electrolyte losses and improve readiness for subsequent training sessions or competition.
The new recovery system also incorporates intake safety limits based on exercise duration and physiological absorption considerations. This helps ensure that rehydration recommendations remain realistic, progressive and safe.
For athletes who want additional support throughout recovery, optional reminders can be enabled within the app to prompt fluid and sodium intake during the post-exercise recovery window.
Simplified intake tracking with custom bottles
To make hydration tracking easier and more practical, the app now includes a growing database of electrolyte and hydration products that can be added directly to sessions.
If you regularly use the same hydration products or serving sizes, you can also create and save Custom Bottles, allowing frequently used electrolyte mixes and supplement combinations to be logged more quickly after each workout.
This feature helps streamline intake tracking and improves consistency across training sessions, making long-term hydration monitoring more practical in everyday use.
What's coming next?
This release marks the first stage of a wider set of changes to the FLOWBIO platform planned for the months ahead.
Real-time hydration data is scheduled for release in June 2026, providing access to fluid and sodium loss information during sessions rather than only after. Additional device and platform integrations are also in development, including support for Suunto, Hammerhead, Apple Watch and TrainingPeaks.
Further updates are planned across the remainder of the year, including a session coach to support training-specific hydration decisions, subscription options for ongoing platform access, and continued refinement of the existing features.
We will share more details on each of these as development progresses.
References
American College of Sports Medicine, Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and Science in Sports and Exercise, 39(2), 377–390.
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