Water general guidlines are half your body weight in oz. To not over complicate urine should be slightly yellow. Most optimal is spreading your protein out evenly throughout the day(just be as consistent as possible), shake post workout and any other time during the day you might want one. Be sure to get a post workout meal in not just a shake.

@Christine Daggett it can definitely feel overwhelming. Don’t need to track if you don’t want to(depends on your goals, tracking is the best way) I would suggest trying to get the proper amount of protein just to get an idea of your portions and how much food it actually is(if it’s too much start with less protein) from there try to have a serving or 2 a day of healthy fats(handful of nuts/seeds/ peanut butter) and the rest we fill in with carbs(rice, potatoes, bread, oatmeal) If you track your weight from week to week and add/subtract calories from carbs/fats as needed. Sorry if this is confusing. Quite a lot to cover!