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That's really helpful, thanks. Hydration is a bitch, i always get anxious before training sessions (always been like this no matter my experience) so might pee a lot and therefore tend to limit fluids beforehand. Getting enough fluid in after without trashing my sleep is a fine science but hot chocolate is helping!
jono84-
chocolate milk recovery drink is kind of the GOAT.
I'd advise trying to add some kind of electrolytes into your water through the day (doesn't need to be fancy, just a sprinkle of salt in your water, not enough to taste it). It will aid in hydration without having to increase overall volume. Also a large liquid container is helpful. I drink way more when I have 2liter+ bottle next to me than if I have a pint glass.
zooeyzooey
The timing of your protein intake is significantly less important than your overall intake. If eating late is going to impact your sleep definitely don't do it. Sleep is key.
Rehydrating after a workout is important, but again, if your overall hydration over the day is adequate it shouldn't matter as much.