Printable Water Intake Chart (Free Daily Tracker)
A simple water chart on the fridge is one of the easiest ways to drink more through the day: colour in a glass each time you finish one. Print the free weekly chart below, set a goal that suits you, and use the tips to make it a habit.
Key takeaways
- Mayo Clinic gives a range of roughly 11.5 to 15.5 cups (2.7 to 3.7 liters) of total fluid a day for healthy adults, including water from food and other drinks.
- About 20% of daily water typically comes from food, so drinks make up the rest.
- Pale yellow urine and rarely feeling thirsty are good signs you’re drinking enough.
- Link drinks to meals and routines, and colour in a glass each time.
Free printable water intake chart
Write your daily goal at the top, then colour in or tick one glass each time you finish a drink. One chart covers a whole week.
Weekly Water Intake Chart
Week of: ________________ My daily goal: ______ glasses (one glass = ______ ml / oz)
| Day | Glasses (tick one each time) | Goal met? |
|---|---|---|
| Mon | 💧 | |
| Tue | 💧 | |
| Wed | 💧 | |
| Thu | 💧 | |
| Fri | 💧 | |
| Sat | 💧 | |
| Sun | 💧 |
Days I met my goal this week: ____ / 7 What helped? ______________________________
How much water should you aim for?
There’s no single number for everyone. Mayo Clinic gives a range of about 11.5 to 15.5 cups (2.7 to 3.7 liters) of total fluid a day for healthy adults. That includes water, other drinks and food, and food usually provides about 20% of the total.
You’ll need more when you:
- exercise or do anything that makes you sweat
- are in hot or humid weather, or at high altitude
- have a fever, vomiting or diarrhea
- are pregnant or breastfeeding
The easiest way to set a personal goal is our free Water Intake Tracker: it suggests a daily goal based on your sex, activity and the weather, and you can then write that number on your chart. For more detail, read how much water you should drink a day.
Some people need a different amount. If you have a heart, kidney or liver condition, or take medicines that affect fluid, follow your doctor’s advice on how much to drink.
Get your personal daily goal, free. The Water Intake Tracker suggests a goal, lets you tap to log each glass, shows a 7-day history and prints a water log.
Open the Water Intake Tracker →How to use the chart
- Choose your glass. Use the same glass or bottle every day so each tick means the same amount.
- Write your goal in glasses at the top of the chart.
- Stick it where you drink: on the fridge or next to the kettle.
- Tick straight away each time you finish a glass.
- Check at the end of the week. How many days did you meet your goal? Which part of the day was hardest?
Signs you’re drinking enough, according to Mayo Clinic: you rarely feel thirsty and your urine is colorless or light yellow.
8 tips to drink more water
- Drink a glass as soon as you get up.
- Have a glass with every meal.
- Keep a filled bottle on your desk or in your bag.
- Refill your bottle at set times, such as mid-morning and mid-afternoon.
- Swap one sugary drink a day for water.
- Add slices of lemon, cucumber or mint if you find water plain.
- Eat water-rich foods such as watermelon, strawberries, cucumber and soup.
- Link drinking to habits you already have, like making tea or checking email. See habit stacking.
Want the full set of printables? Free Our Wellness Starter Kit includes a hydration tracker, a 7-day wellness planner, a monthly habit tracker and a self-care checklist.
Get the free Starter Kit →Common questions
How do I use a water intake chart?
Write your daily goal in glasses at the top, use the same glass each day, and tick or colour in one box every time you finish a glass. Check at the end of the week how many days you met your goal.
How much water should I drink a day?
Mayo Clinic gives a range of about 11.5 to 15.5 cups (2.7 to 3.7 liters) of total fluid a day for healthy adults, including water from food and other drinks. You need more in hot weather, when exercising, or when unwell.
Do other drinks and food count?
Yes. Other drinks count towards your fluid intake, and food usually provides about 20% of the water you need. Water is still the best everyday choice because it has no sugar or calories.
How do I know if I’m drinking enough?
According to Mayo Clinic, you’re probably drinking enough if you rarely feel thirsty and your urine is colorless or light yellow.
Sources
Related tools and guides
This guide is for general education and is not medical advice. See our Health Disclaimer and Editorial Policy.