Water intake tracker to print.

Color a glass each time you finish one. Every day of the month has eight little glasses, so you can see at a glance which days went well. A free PDF in US Letter and A4.

Free PDF
US Letter and A4
Prints well in black and white

A printable water intake tracker in soft blue: lines for the month and the daily goal, then days 1 to 31 in two columns, each with a row of eight small glass outlines to color in, with hand-drawn stickers of a person drinking water.

Download US Letter PDF 8.5 x 11 in, 222 KB Download A4 PDF 210 x 297 mm, 222 KB

Print at actual size: the sheet has its own margins.

How to use it.

Set your goal

Write how many glasses you are aiming for each day. Eight glasses are printed, but you can aim for fewer: start with what feels easy.
Pin it where you fill your glass

On the fridge, by the sink or next to the kettle: wherever you will see it when you pour a drink.
Color a glass for each one

Fill in a glass each time you finish one. Half a glass can be half colored.
Look back at the end of the month

Full rows show the days that worked. Notice what they had in common, like a bottle on your desk.

Eight glasses through the day.

Glass	When	Tie it to
1 and 2	Morning	Waking up, then breakfast
3	Morning	Starting work or class
4	Midday	Lunch
5	Midday	Your afternoon break
6	Evening	Getting home
7	Evening	Dinner
8	Anytime	After a walk or a workout

Want to track more than water? Our list of habit tracker ideas has small habits for every part of the day.

Make it stick.

Keep a glass where you can see it

A full glass on your desk or bedside table is the easiest reminder there is.
One with every meal

A glass with breakfast, lunch and dinner is three before you even think about it. More small ones are on our health habit ideas page.
Make it 30 days

Want a plan? The 30-day water challenge goes one small step at a time.

Or let your phone count the glasses.

In Cozy, Drink water can count in glasses: tap for each one and its card fills a little more until you reach your goal.

Download on the App Store

Get it on Google Play

Questions people ask.

How many glasses of water should I drink a day?

It depends on you, your day and the weather, so there is no one number for everyone. The sheet has eight glasses because it is an easy number to track: set your own goal, and ask a doctor if you are unsure.