Water tracker printable: weekly and monthly

The short answer

A water tracker is a row of boxes for each day, one box per glass or bottle. Fill in a box each time you finish one and the week or month shows your pattern at a glance. You choose the number and size of the boxes: water needs vary with age, body size, activity, heat and health, and thirst is a good guide for most healthy people.

How to use this water tracker

1. Set it up once. Choose US ounces or metric, the glass or bottle you actually drink from, and how many boxes you want per day. The example uses 8 boxes of 8 oz; change it to whatever fits your day.
2. Tap a box each time you finish one. The row at the top is today. Tap a day in the week or month to fill in one you missed.
3. Print it for the fridge or save it for your phone. The week page has big boxes and a notes area; the month page has a row for every day. Four designs, Letter or A4, always one page.
4. Look at the pattern once a week. Days with empty boxes usually share a cause, like a busy morning or no bottle at your desk. Fix the cause, not the number.

Weekly or monthly water tracker printable: which one?

How much water should you track?

This tracker counts what you drink; it does not tell you how much to drink, because there is no single number that fits everyone. The National Academies found that most healthy people meet their needs by letting thirst guide them, and that about a fifth of the water people get comes from food. The CDC notes that needs vary with age, sex, activity, pregnancy and breastfeeding, and heat and exercise raise them. If a doctor has given you a fluid limit or a target, use their number for your box count.

Tips that make the boxes easier to fill

• Tie it to something you already do. A glass before your morning coffee or with each meal works better than remembering at random. The habit stacking builder helps you pick the moment.
• Keep the bottle in sight. A reusable bottle on your desk or in your bag is a cue by itself.
• Track other habits on the same sheet. For several habits in one monthly grid, use the habit tracker template; for a whole self-care routine, the self-care checklist.

Frequently asked questions

How do I use a water tracker?

Pick the glass or bottle you actually use, set how many boxes you want per day, and tap or color one box each time you finish it. Keep the printout on the fridge or your desk. Once a week, look at the pattern: the days with empty boxes usually share a reason, like a busy morning.

How many glasses of water should I drink a day?

There is no single number for everyone, so this tracker does not set one. Needs depend on age, sex, body size, activity, heat, pregnancy and health, and food provides about a fifth of the water most people get. Most healthy people can let thirst guide them; ask a doctor if you have a condition that limits fluids.

Can I print a water tracker?

Yes. Print tracker gives your week or month on one Letter or A4 page in four designs, with your glass size at the top. The week page has big boxes and a notes area; the month page has a row for every day. Print blank gives the same page with no boxes filled.

Can I track in ml instead of ounces?

Yes. Switch to Metric and pick 200, 250, 330, 500, 750 ml or 1 L per box. The totals change to ml and liters. In US units you can pick 8, 12, 16, 16.9, 20, 24 or 32 oz.

Do other drinks count?

For hydration, most drinks do, including tea, coffee and milk, and so does water in food. Whether you count them is up to you: some people track only plain water because that is the habit they want to build.

Where is my water log saved?

Only in this browser on this device. Nothing is sent to our server and there is no sign-up. Print the page or save an image to keep a copy.

Sources and evidence

1. National Academies (2004): Report sets dietary intake levels for water, salt and potassium — Most healthy people meet their daily hydration needs by letting thirst be their guide; about 80 percent of total water comes from drinks, including caffeinated ones, and 20 percent from food; people in hot climates or who are very active may need more.
2. CDC: About water and healthier drinks — Daily water intake recommendations vary by age, sex, pregnancy status, activity level and breastfeeding status; suggests carrying a reusable water bottle.
3. Harkin et al. (2016): Does monitoring goal progress promote goal attainment? — Across 138 studies, monitoring progress improved goal attainment, more so when progress was physically recorded.