Start a new habit with this free monthly water tracker printable! Drinking enough water daily is a great idea for improving your health, but it’s not always easy. That’s why we created these simple to use free water tracker printables to keep you motivated with your fitness goals.
Drinking water has tons of benefits! According to this article, drinking water can increase energy, lower weight, and even lower sugar cravings. My esthetician even recommends drinking water to improve skin health. Every Tik Tok influencer I follow says that the secret to younger looking skin and losing weight is drinking more water.
Drinking more water makes a huge difference when trying to reach your fitness goals whether you are counting macros or completing an ab challenge.
Even though there are lots of studies that show drinking enough water has some serious health benefits, we still don’t drink as much water as we should!
There is no better time to start focusing on your own needs and setting a goal for a new healthy habit. If you’ve decided that you want to increase your daily water intake, I’m here to help you with a free printable water tracker!
I’ve created several options for a water intake tracker to help you find a simple solution that keeps you motivated. Choose one that best fits your personal goal and style!
How to Print Free Water Tracker
Below you will find several different styles of water tracker charts that are free to print. All of the charts print in US letter size PDF format.
Download each water tracker printable by clicking on the purple link below the image.
Each printable habit tracker template downloads in a pdf format. You will need Adobe Reader to open the PDF file. I recommend that you open the file and save it to your computer to get the best results when printing.
How Much Water Should I Drink a Day
According to the U.S. National Academies of Sciences, Engineering, and Medicine adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
Most dietitians recommend the 8×8 rule for water intake meaning 8 oz of water, 8 times a day.
You should always contact your doctor before making changes to your routine. Some people may need more or less water based on their health.
Water Tracker Printables
These water tracker printables are designed to be easy ways to keep track of glasses of water. You can choose to track your water intake daily, weekly, or as a 30 day challenge. The most important thing to remember when choosing a weekly habit tracker is to choose one that fits your goals. Below you will find options for glasses of water in both 6, 8, and 10 glasses per day. You will find different designs for
Table of Contents
Printable Water Intake Chart
Printable Water Intake Chart Free Download
Free Printable Water Tracker Bullet Journal Page
Let’s Hydrate Bullet Journal Free Printable
Let’s Hydrate Floral Bullet Journal Water Tracker Free Download
Days of the Week Water Tracker
Days of the Week Water Tracker Free Printable
Daily Water Tracker
Daily Water Tracker Free Printable
Hydration Tracker Free Printable
Hydration Tracker Free Printable
Weekly Water Tracker
Weekly Water Tracker Free Printables
Monthly Water Intake
Monthly Water Intake Free Printable
Water Drop Hydration Tracker
Beautiful Water Tracker
Beautiful Water Tracker Free Printable
Yearly Water Tracker
Yearly Water Tracker Free Printable
Tips For More Water Consumption
Here are a couple of suggestions for ways to drink more water for a healthy lifestyle! These tips are based on my experience of trying to increase my water intake. I have found that the best way to increase healthy water intake is to set a goal
- Set a water intake goal. I have found that the best way to increase healthy water intake is to set a goal. When you know how much water you need to drink, you are more likely to do what you need to
- Make drinking water a part of your daily routine. Good habits become routines by taking small steps towards your goal each day.
- Start your morning with a glass of water. I try to have a my water bottle filled up and ready to go on my bedside table each night. That way when I wake up in the morning I can start drinking water while I’m getting ready for the day and waking up the kids for school. I try to have that first water out of the way by the time I head downstairs for breakfast.
- Get a water bottle that you like! I’ve got to be honest, water is not my favorite drink. The kind of cup I use for my water really matters to me because I like my water to taste pure not like plastic. I prefer a stainless steel cup or glass.
- Use the same water cup all day. Using the same cup is a great way to measure your water. My cup is a 32 oz Zak! cup from Target. (It was on sale for $9.99) I know that I need to fill my cup up 2 times to get 8- 8 ounce servings of water in a day.
- Choose a realistic water goal. I have tried to do the 1 gallon of water a day challenge and I never follow through because it’s just too much water for me. I end up using the bathroom a lot which I hate. So a more realistic goal of 8 cups of 8 ounces of water is better for me and I will actually stick to it. When I get used to that I might try to increase my water intake slowly.
- Add slices of lemon. Sometimes adding a little flavor to your water makes it a little more refreshing and less like a chore. I like to add lemon, but you could add cucumber, strawberries, raspberries, etc.
- Drink a glass of water before you choose a different beverage. I love having a Coke Zero when we go out to eat. I always ask for a glass of water first, then I drink my Coke Zero. It’s a sneaky little way to get more water in my diet.
- Increase daily activity. Find a way to move your body each day whether you go for a walk, lift weights, run, jump rope, etc. Moving your body will make you thirsty. When you get thirsty make sure you choose water instead of sugary drinks.
- Try a water tracker bottle. You can order a water tracker bottle from Amazon. Each day you can mark on the bottle when you have consumed your
- Always be prepared with a bottle of water. Whether you use a reusable bottle or have a plastic disposable bottle. It’s great to have access to water wherever you go.
- Use a water tracker printable! Use a free printable habit tracker to keep track of your water intake each day. A visual of your goal is very motivating and will help you stay on track. It feels so good to be able to cross off your water intake each day!
