Water Intake Tracker
Get a simple daily water goal, then tap once for every glass you drink. Your progress is saved on this device, so you can come back to it throughout the day.
Step 1: Set your daily goal
Step 2: Track today
0 ml of 2.2 L · 0%
Your last 7 days
Dark green bars show days you reached your goal.
This tool gives a general estimate for healthy adults, not medical advice. If you have kidney, heart or liver disease, or have been told to limit fluids, follow your doctor’s advice instead. Your entries stay in this browser and are never sent to us.
BetterYouCare · 7-Day Water Log
Daily goal: ______
| Day | Glasses (tick one per glass) | Total | Goal met? |
|---|---|---|---|
| Mon | ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ | ||
| Tue | ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ | ||
| Wed | ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ | ||
| Thu | ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ | ||
| Fri | ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ | ||
| Sat | ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ | ||
| Sun | ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ |
General guide for healthy adults, not medical advice. betteryoucare.com
How much water do you need each day?
There’s no single number that fits everyone. According to Mayo Clinic, the U.S. National Academies suggest a total daily fluid intake of about 3.7 liters for men and 2.7 liters for women. That total includes the water in food, which provides roughly 20% of it.
This tracker counts what you drink, so it starts from the remaining 80%: about 3.0 L a day for men and 2.2 L for women. All drinks count, including water, milk, tea and coffee.
What changes your needs
- Exercise: you lose water through sweat, so drink extra before, during and after activity. The tracker adds about 0.5 L per hour of exercise as a simple rule of thumb.
- Heat, humidity and altitude: all increase fluid loss. The tracker adds 0.5 L on those days.
- Illness: fever, vomiting and diarrhea all cause fluid loss.
- Pregnancy and breastfeeding: you may need more fluids. Ask your doctor or midwife what’s right for you.
How to tell if you’re drinking enough
Two simple signs: you rarely feel thirsty, and your urine is colorless or light yellow. Dark urine and headaches can be signs you need more fluids.
Simple ways to drink more water
- Have a glass with each meal and one when you wake up.
- Keep a bottle on your desk or in your bag where you’ll see it.
- Tap the button as soon as you finish a glass, so you don’t lose count.
- Eat water-rich foods such as watermelon, strawberries, cucumber and soups.