Free Water Intake Tracker — Hit Your Hydration Goal

Tap to log each glass of water. See your daily progress, weekly patterns, and how many days you hit your goal.

1

Tap to log water

Press the + button each time you drink a glass of water (250ml / 8oz). The counter and progress bar update instantly.

2

Hit your daily goal

The default goal is 8 glasses per day. Watch the progress bar fill as you drink throughout the day.

3

See your patterns

A 7-day history bar chart shows your hydration consistency. Track your goal streak across days.

Benefits

One-tap tracking

The simplest possible interface — just tap + for each glass. No forms, no measurements, no complexity.

Visual progress bar

See exactly how close you are to your daily goal. Satisfying visual feedback motivates you to drink more.

Goal streaks

Track how many consecutive days you hit your hydration goal. A gentle motivator without the guilt of a broken streak.

Download This Tracker as a Template

Prefer pen and paper, or want to use this tracker in your favorite journaling app? Download the template.

Download Template

Available for Obsidian, Notion, Apple Notes, and 10+ other apps.

Track hydration alongside your mood in Pensio.

Inside Pensio, journal about your daily wellness — hydration, sleep, exercise — and the AI connects everything to your emotional patterns and energy levels.

Start Free See All Features

Frequently Asked Questions

How much water is one glass?
One glass equals 250ml (about 8oz). The default goal of 8 glasses is 2 liters (about half a gallon) per day.
Can I change the daily goal?
The default goal is 8 glasses. Your actual needs depend on your body size, activity level, and climate.
Where is my data stored?
In your browser's localStorage. No data leaves your device. If you clear your browser data, your hydration history will be erased.
Why track water intake?
Dehydration affects mood, energy, and cognitive function. Tracking water intake helps you stay consistent and feel the difference.

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