Are you getting enough water? Keep track of how much water you drink with this free water tracker and make sure you are getting the number of glasses of water you need each day.
Start tracking your water intake today and form some healthy habits. With this free monthly water tracker printable, you can easily keep tabs on your daily water intake and make sure you're hitting your hydration goals.
If drinking more water is on your to-do list, simply print out the tracker and hang it up somewhere visible. Every day, fill in a space (i.e., water drop or water bottle) to indicate how many cups of water you drank.
Not only is staying properly hydrated important for your overall health, but it can also help boost your energy levels, skin health, joints, and digestive system.
Forming the habit of drinking enough water each day can be tough, but this tracker will make it easy to see your progress and stay motivated.
Download the tracker now and get started on improving your hydration habits!
To do so, scroll to the bottom of the page for instructions to print pdf file of all the different styles shown here. All printables are for personal use only.
Click here for more printables for the home.
Free Printable Water Tracker
Keep track of each glass of water. Good habits start with small steps. If you have a personal goal of improving your hydration, this water intake tracker is a great way to help you get it done.
Water Tracker Bottle
Each space equals 8 oz of water.
Another Month-Long Water Tracker
This free water drink tracker is just a little different, with small water drops to track your drinks.
If you'd like, laminate and use it again and again to track your daily activity with fluids.
Weekly Water Tracker
Keep track of water intake each week. Use this particular water habit tracker as stickers and print on a full page adhesive sticker sheet.
Cut out and place in your weekly spread for a bujo water tracker or daily planner.
Mark by using ticks in the small squares on each of the days of the week to track healthy water intake.
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How Much Water Do You Need Every Day?
Your body is about 60% water, give or take.
Every day, you lose water through your breath, perspiration, urine and bowel movements. You must replenish your water supply to prevent dehydration. The Institute of Medicine (IOM) estimates that men need approximately 3 liters (about 13 cups) of fluid each day. They advise women to consume 2.2 liters (about 9 cups) of fluids daily.
There is obviously variability depending on your weight and other factors to the ounces of water you will need to consume daily. This is just an estimate / rough guide.
These recommendations include fluids from food and other hydrating beverages such as water and tea.
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What Beverages Are Considered Hydrating
There are a variety of beverages that can help hydrate the body. Water is the best choice for hydration, but sports drinks and juices can also be helpful.
Milk and decaffeinated coffee are also good options for staying hydrated.
Sugary drinks, alcohol, and caffeinated beverages like coffee, soda, and tea since these can actually dehydrate the body. So, these should not be counted toward your water goal.
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Tips to Drink More Water
When it comes to staying hydrated, water is the best beverage choice.
Although juice, milk and even coffee have some benefits, water is your best option as it is essential for our bodies and has many health benefits.
Here are a few tips and easy ways you can drink more water:
-Carry around a reusable bottle: This will make it easy for you to have water with you at all times.
-Set reminders: Whether it’s setting an alarm on your phone or downloading a hydration app, reminders can help you make sure you’re getting enough water throughout the day.
-Add fruits or vegetables: If you find plain water boring, try adding slices of fruit (i.e., slices of lemon or lime) or vegetables, cucumber or strawberries. You can also infuse your own fun water by adding herbs like mint, basil, or whatever flavors will quench your thirst.
-Keep water chilled in the fridge so it is more appealing.
Remember that the hungry feeling could just be a sign of boredom. So, when that afternoon tiredness kicks in, try to turn to water first (using the above tips) to see if that help turn your mood around.
These are just a couple of suggestions. Get creative and determine your own needs!
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Minimalist Water Tracker
Need something in black and white? This water intake tracker should do the trick.
How Long Does It Take a New Habit to Stick?
Are you wondering how long it takes to build a new habit?
Studies have found that it takes an average of 66 days to form a new habit. The research was conducted by a team of University College London psychologists, who tracked the habits of 96 participants over the course of 12 weeks.
The study found that it took participants an average of 66 days to reach what the researchers called the “automaticity” stage, where the behavior became a habit. However, the range was wide, from 18 days to 254 days.
The researchers say that the findings could help people who are trying to form new habits, by giving them a realistic timeframe and helping them to maintain motivation.
Tips to Form a Healthy Habit
When it comes to developing healthy habits, there are a few key things that can help you stay on track.
First, it’s important to start small and focus on one habit at a time. Trying to make too many changes at once is more likely to lead to overwhelm and eventually give up.
Second, make sure your goals are realistic and achievable – this might be the most important thing! If they’re not, you’ll be more likely to get discouraged when you begin to track habits.
And finally, don’t forget to celebrate your successes along the way! Each time you stick with your healthy habit, give yourself a pat on the back – this will help keep you motivated.
Habit Tracker Printable
I've included a simple chart to track your habits if you have something other than your water intake you want to improve.
The habit tracker template is a weekly habit tracker with space to include any new healthy habit you are tracking.
Scroll to the bottom to snag your free printable habit tracker.
What is a Habit Tracker
A habit tracker is a tool that people use to help them develop and maintain healthy habits. It can be a physical tracker, like a journal, or an app on your phone. The key is to find one that works for you and that you will actually use.
There are a few things to consider when choosing a habit tracker.
First, think about what habits you want to track. This could be anything from eating healthier to exercising more.
Then, decide how you want to track your progress. Some people prefer to see their progress visually, while others like to keep track of their habits with numbers or checkmarks.
Finally, make sure you choose a habit tracker that is realistic for you. If it’s too complicated or time-consuming, you’re likely to give up on it quickly.
Start small and build up from there to work toward a more healthy lifestyle.
How to Use Tracker Page in Bullet Journal or Daily Planner
One way to make sure you’re drinking enough water is to track your intake in your weekly planner.
This can be done by carrying around a water bottle with you and making note in your planner pages of every time you finish it.
If using a physical journal, find a section in your planner dedicated to tracking your daily water intake or create one if there isn’t one already.
Write down every time you have a glass or bottle of water, including how much water was consumed.
If using an app, there are many different ones available with various features.
Print Guide for the Digital Download Hydration Tracker
To download the digital files with all of the different designs displayed in this article, click on the "snag them here" button below. A link will download directly to your computer to print each US letter size pdf.
Select just one or print them all!
A water tracker in your daily planner or bullet journal is an easy way to keep track of your daily water intake. However, if you prefer digital water tracker when on the go, there are several apps available to help you track oz of water.
Drink Water is a great free water tracking app that is available on iOs. Water Reminder is also a good water intake app to consider.
30 day water challenge is a great way to help form a healthy habit of improved daily water intake which has been shown to have numerous health benefits.
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