Water Tracker Template (Printable PDF & GoodNotes)
A monthly water intake tracker with eight rows, glass 1 to glass 8, and 31 day columns. Tick or colour a square for each glass you drink and you'll see your hydration for the whole month on one page.
- Printable US Letter8.5 × 11 in, white paper
- Printable A4210 × 297 mm, white paper
- iPad / GoodNotesAlso Notability and Noteshelf
- E-ink tabletreMarkable, Kindle Scribe, Boox
Free PDF, 1 page, undated. No sign-up needed.
Shown for iPad in the Ocean Calm theme. Printable downloads use white paper (there's a dark mode preview below); the e-ink version is black and white.
One page, ready to fill in.
- A 31-day tracker for Glass 1, Glass 2, Glass 3, Glass 4, Glass 5, Glass 6, Glass 7 and Glass 8
- A “Month” line at the top, so it works for any month and year
Who it's for
People who forget to drink during busy workdays, those told to increase fluids by a doctor or midwife, breastfeeding parents, athletes in training and anyone starting a health challenge like 75 Soft that includes a water goal.
Getting the most from a water tracker.
Decide what a "glass" is
Pick a glass or bottle size and stick to it, for example 250 ml or 8 oz. If you use a bigger bottle, one bottle might count as two squares.
Colour in from the top
Fill glass 1 first, then glass 2 and so on. At a glance, the height of each column shows how much you drank that day.
Keep water where you'll see it
A full bottle on your desk does more than any tracker. The chart is there to show whether the habit is working.
Adjust your target
Eight glasses is a common guide, not a rule. Hot weather, exercise, pregnancy and breastfeeding often mean more. Follow your doctor's advice if you have a condition.
Pair it with another habit
Drink a glass with each meal and one when you wake. Linking water to things you already do makes it automatic.
Included in 7 planners
This template is a page in each of these planners. Open one to see everything else that comes with it.
Get it inside a full hyperlinked planner
The fitness planner includes this page alongside dated month and week pages for your year, with side tabs and links between every page. Pick your device and theme, preview it free, and pay only when it's right.
- Dated pages for the whole year
- Tap a tab or a date to jump there
- GoodNotes, Notability, Samsung Notes, e-ink and print sizes
Opens the fitness planner with the Hydration section switched on.
Or read about the fitness planner first.
How do I use a water tracker?
Each time you finish a glass of water, tick or colour the next square in that day's column. By bedtime, the column shows how many glasses you drank.
Does it track ounces or millilitres?
It tracks glasses, so it works with either. Decide how big your glass is and write it at the top of the page.
Can kids use it?
Yes. Colouring squares works well for children. Use a smaller glass size so the target is realistic.
Can I combine it with a habit tracker?
Yes. Many people use the habit tracker for daily habits and this page just for water. In a full planner, both come linked in the same section list.
