Free Printable Water Tracker: Hydrate Every Day!

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By Anna Marikar

This free printable water tracker will help you monitor your daily water intake, and help you boost and increase as needed to stay on track. 

Tracking your daily water intake is something most of us could benefit from doing, and this simple printable makes it easy!

free printable water tracker download

I don’t know about you, but I’m always thirsty and can never remember if I drank enough water each day. You may have heard that you should drink eight 8 oz. glasses of water per day for optimum health. This free printable water tracker is intended to help you stay hydrated on the go so you can make sure you’re getting enough water to support your lifestyle.

If you struggle to track water intake, I designed this easy-to-use water tracker as a free printable to help you get your daily hydration in.

drinking water


Using a visual water tracker is a great way to stay on track without having to remember, or log into an app.

Just place the tracker somewhere you can see it, in the kitchen works great, and fill in one of the little glasses every time you drink a glass of water. 

This printable water tracker can help you stay hydrated throughout the day, and help you notice when you’re not getting enough water. 

filling water bottle

Some people like to keep track of how much water they drink with an app but many like to keep it simple with a pencil and a notebook.

You can add a water tracker page to your bullet journal and include it in your daily routine that way.

You can print out and include this page as a water tracker for your bullet journal, or make your own on our free printable dot grid paper.

Free Printable Water Tracker – 30 Days Water Drinking Challenge

This free printable water tracker has space to track your water intake for 30 days, and we are aiming for ten glasses of water each day.

Once you build a habit for 30 days, or a whole month, it starts to become second nature.

But, if you want to keep tracking and monitor your water intake for longer just print out another page and keep going!

30 days hydration challenge free printable water drinking tracker

Download our free printable water tracker designed to keep track of the number of glasses of water consumed throughout the day.

drinking water

Water Tracking FAQ

Here are some of the most asked questions when it comes to tracking water intake and finding out if you are drinking enough water, and finding ways to increase

How much water should I drink in a day?

We hear the rule of 8 glasses of water a day but this is just a guideline. The actual amount depends on your size, weight, and how active you are. So it is fine to aim for 8 or 10 glasses as a typical amount but if you can drink more due to being active then great!

Is drinking too much water harmful?

You might hear about water poisoning or water intoxication, but this is a risk with extreme water consumption, not with any normal level of water intake.

But, to be on the safe side do check out this information about water toxaemia and stay informed.

Does coffee count as water intake?

Recent research noted that actually these do count towards your hydration, even despite the diuretic effect.

However, when tracking water it’s best to track actual water. If you want to track all liquids and hydration that is your choice.

Can I add anything to my water?

Yes, you could add cut fruit like lemon, lime, cucumber, strawberry, or mint leaves. You don’t need to go over board but this can be nice now and then to mix things up.

water with lime and mint

What are the benefits of drinking water?

Some of the benefits include

  • carrying nutrients and oxygen to your cells
  • flushing bacteria from your bladder
  • aiding digestion
  • preventing constipation
  • normalizing blood pressure
  • stabilizing the heartbeat
  • cushioning joints
  • protecting organs and tissues
  • regulating body temperature
  • maintaining electrolyte (sodium) balance.


What will happen if I don’t drink enough water?

You could get constipated, and your skin may be dull. Drinking water is one of the easiest ways to help your chances of clear skin.

It can also lead to over eating, when you think you are hungry so keep eating but actually you needed water.

Download PDF

Click below to download your PDF version of this free printable water tracker.

Instant digital download, free for personal use.

More Healthy Living

It’s important to note that while the benefits are enormous, using a printable water tracker is only one small step on the road to improving your health.

But, there are all kinds of little changes that we make in our daily lives that add up to having a huge impact.

This printable water tracker can help you manage your drinking habits more effectively and easily than ever before, and here are a few more healthy habits to add in to your day.


Please share this blog post with friends and family so they too can print out their water tracker.

Challenge each other to see who can stay on track with drinking the most water, and hype each other up to achieve your goals.

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Anna is a Wales-based writer and graduate from SOAS University of London.
As the voice behind On Your Journey, she empowers women to embrace holistic well-being and spiritual growth through her expert insights into wellness and symbolism.
When she isn't writing thought-provoking articles, you'll find her busy crafting and raising her 4 children.

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