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Water Intake Tracker

Daily and weekly hydration tracker with visual cup counters and volume goals.

Paper & Color Settings

Auto-saved locally
Daily Target Volume Quick Selection

How to Use This Printable

  1. Select your daily water goal (e.g. 64 oz, 80 oz, 100 oz, 2.5L, 3L).
  2. Color in or tick one water glass icon each time you finish a cup.
  3. Review your total daily intake and aim for 7 consecutive days of hydration goals.

Frequently Asked Questions

How much water should I drink daily? ▼

A general guideline is 2 to 3 liters (64 to 100 oz) per day, adjusted higher during exercise or warm weather.

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💧

Weekly Hydration & Water Log

Goal: 80 oz (2.4L)
Name: Taylor Vance • October 2026 • 8 oz (250 ml) per icon
Week 1 Hydration Matrix Daily 8-10 Glass Bubbles
Monday
Morning:
Afternoon:
Evening:
____ / 10
Tuesday
Morning:
Afternoon:
Evening:
____ / 10
Wednesday
Morning:
Afternoon:
Evening:
____ / 10
Thursday
Morning:
Afternoon:
Evening:
____ / 10
Friday
Morning:
Afternoon:
Evening:
____ / 10
Saturday
Morning:
Afternoon:
Evening:
____ / 10
Sunday
Morning:
Afternoon:
Evening:
____ / 10
Week 2 Hydration Matrix Daily 8-10 Glass Bubbles
Monday
Morning:
Afternoon:
Evening:
____ / 10
Tuesday
Morning:
Afternoon:
Evening:
____ / 10
Wednesday
Morning:
Afternoon:
Evening:
____ / 10
Thursday
Morning:
Afternoon:
Evening:
____ / 10
Friday
Morning:
Afternoon:
Evening:
____ / 10
Saturday
Morning:
Afternoon:
Evening:
____ / 10
Sunday
Morning:
Afternoon:
Evening:
____ / 10
Week 3 Hydration Matrix Daily 8-10 Glass Bubbles
Monday
Morning:
Afternoon:
Evening:
____ / 10
Tuesday
Morning:
Afternoon:
Evening:
____ / 10
Wednesday
Morning:
Afternoon:
Evening:
____ / 10
Thursday
Morning:
Afternoon:
Evening:
____ / 10
Friday
Morning:
Afternoon:
Evening:
____ / 10
Saturday
Morning:
Afternoon:
Evening:
____ / 10
Sunday
Morning:
Afternoon:
Evening:
____ / 10
Week 4 Hydration Matrix Daily 8-10 Glass Bubbles
Monday
Morning:
Afternoon:
Evening:
____ / 10
Tuesday
Morning:
Afternoon:
Evening:
____ / 10
Wednesday
Morning:
Afternoon:
Evening:
____ / 10
Thursday
Morning:
Afternoon:
Evening:
____ / 10
Friday
Morning:
Afternoon:
Evening:
____ / 10
Saturday
Morning:
Afternoon:
Evening:
____ / 10
Sunday
Morning:
Afternoon:
Evening:
____ / 10
Hydration Timing Benchmarks:
• Upon waking: 1 full glass to kickstart digestion and metabolism.
• 30 min before meals: Supports nutrient absorption and appetite regulation.
• During exercise: 7-10 oz every 20 minutes of moderate to high exertion.
Monthly Hydration Score
Days 100% Target Met: _____ / 28
⭐ Streak Reward: ________
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