Mar 06, 2025

Why you should track your water intake and tips to get started

Written by Sincerely Health

Learn more about how to track water intake, its benefits, and the best tools for hydration tracking.

Do you ever feel like you’re not getting enough water? Fortunately, there is a way to help you drink enough water daily, and that’s to track your water intake.

Read on to learn more about how to track water intake, its benefits, and the best tools for hydration tracking.

Why hydration matters

Up to 60% of an adult body is water, and when our water levels run low, it can negatively affect health and performance.^[2] Staying hydrated can help prevent this. It can also help:

Maintain overall health: Drinking water can help regulate your body temperature by providing fluids for sweating.^[3] It can also help flush waste from your body and boost immunity to protect your health.^[4][5]
Boost energy levels: Water transports nutrients and oxygen to your body’s cells to fuel and energize them.^[6] Poor hydration can interfere with this process.
Aid digestion: Your water intake supports the production of saliva, stomach acids, and digestive enzymes needed to break down food.^[7]
Support brain function: Proper hydration provides your brain with the nutrients and fluids it needs, which has been linked to enhanced focus, mood, and clarity.^[8] .

Benefits of tracking your water intake

Tracking your water intake might sound like a chore, but it’s the most effective way to keep dehydration at bay. Here’s how:

Improved awareness of daily hydration

Did you know that you can become dehydrated without feeling thirsty?^[9]As such, not being thirsty doesn’t necessarily mean you’re sufficiently hydrated.

The only way you can likely be certain about hydration is by tracking your water intake. Water intake tracking involves noting how much water you drink daily. By staying mindful of your water consumption, you’ll know if you’re likely meeting your daily hydration needs.

For example, though the precise amount you should consume will vary based on factors such as your age or weight and exercise habits, it’s generally recommend that men drink 15½ cups of water daily and women drink about 11½ cups.^[10] A water intake tracker can accurately monitor your water consumption to confirm it’s enough.

Support your health goals

You can improve your quality of life in so many ways by drinking enough water daily. For instance, proper hydration can help with weight management and athletic performance.^[11] It can also improve digestion, aiding bowel movement and nutrient absorption.^[12]

However, without tracking your water intake, it’s hard to know for sure whether you’re drinking enough water to achieve your health goals. Tracking your intake can also provide clear insights that can help you link your water consumption to positive health changes.

For example, do you feel better on days you drink more than 8 cups of water? Such insights can help you fine-tune your hydration to experience optimal health rewards.

Simple manual methods

There are water bottles available with marked measurements that indicate how much to drink and when to drink. Some even feature motivational quotes that can inspire you to stay hydrated.

Alternatively, you might use a tallying glass. These specialized cups have measurement markings that help you monitor how much water you drink daily.

You could also track your water intake by journaling. This involves recording the quantity of water and the number of times you drink water during the day. You can enter your recordings into a physical journal or one on your computer or phone. Besides helping you keep track of daily hydration, journaling can provide accurate historical data on your water consumption habits.

Common water tracking challenges and how to overcome them

While tracking your water intake can be beneficial, it’s not without its challenges. Some hurdles people regularly face include:

Forgetting to log: You can’t be certain of your daily water intake if you don’t log your hydration. However, writing down every sip of water can be easy to forget. Instead, try using a water intake tracker app or wearable that can record your consumption.
Underestimating consumption: Drinking from different containers can lead to overestimating or underestimating how much water you’ve had, complicating your hydration tracking. Fix this by drinking only from cups or bottles with marked measurements for accurate tracking.
Finding the process tedious: If manually tracking water intake feels like a chore, make it fun with apps that gamify and reward users for reaching hydration goals.
Counting non-water fluids: Fluids like coffee, tea, or juice contribute to hydration. Add these fluids to your total water intake with apps that let you log different beverages, such as My Water.
Forgetting portions: Set reminders or use water trackers that remind you to drink to avoid forgetting when to hydrate. Alternatively, link hydrating to an existing routine, like brushing your teeth or sitting down for mealtime, to make it a habit.

Make tracking your hydration a habit

Tracking your water intake can help you stay on top of your hydration and get enough water to achieve your health goals. If you’ve never tracked your hydration, you can start today with hydration-monitoring mobile apps that recommend how much and how often to drink.

Alternatively, try wearable water trackers or go low-tech by logging your water intake with a journal. What’s most important is that you choose a hydration tracking method that works for you and aligns with your goals.

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FAQs

What are the main benefits of tracking water intake?

Tracking water intake tells you how well you’re hydrating. This insight can help you determine if you should drink more water daily to achieve your health goals.

How to easily track water intake?

An app or wearable water tracker is the easiest way to track your water intake. High-performing trackers recommend how much water to drink, log your daily water consumption, and remind you to hydrate.

Sources

[1] New Jersey Agricultural Experiment Station. Signs You Are Not Drinking Sufficient Water. Last reviewed March 2019. https://njaes.rutgers.edu/sshw/message/message.php?p=Health&m=395

[2] U.S. Geological Survey (USGS). The Water in You: Water and the Human Body. Last reviewed May 22, 2019. https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body

[3] Maine Department of Transportation (MaineDOT) ChallengeMe. The Importance of Hydration. Last reviewed June 2020. https://www.maine.gov/mdot/challengeme/topics/2020/06Jun/

[4] Maine.Gov. The Health Benefits of Water. Last reviewed June 2019 https://www.maine.gov/mdot/challengeme/topics/docs/2019/june/The-Health-Benefits-of-Water.pdf

[5] Teacher Retirement System of Texas (TRS). 6 Tips to Boost Your Immune System. Last reviewed January 2024. https://www.trs.texas.gov/Pages/healthcare_news_202401-Immune-System.aspx

[6] Hospital Sisters Health System (HSHS) Good Shepherd Hospital. Water Is Your Everyday Energy Drink. Last reviewed July 26, 2023. https://www.hshs.org/good-shepherd/news/water-is-your-everyday-energy-drink

[7] Lane Regional Medical Center. Benefits of Drinking Water. Last reviewed July 14, 2023. https://www.lanermc.org/community/lane-health-blog/benefits-of-drinking-water

[8] National Library of Medicine. Effects of Water Provision and Hydration on Cognitive Function among Primary-School Pupils in Zambia: A Randomized Trial. Last reviewed March 7, 2016. https://pmc.ncbi.nlm.nih.gov/articles/PMC4780815/

[9] National Library of Medicine, MedlinePlus. Thirst – Absent. Last reviewed February 2, 2023. https://medlineplus.gov/ency/article/003086.htm

[10] Harvard Health Publishing. How Much Water Should You Drink? Last reviewed May 22, 2023. https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink

[11] National Council on Aging. 10 Reasons Why Hydration is Important. Last reviewed January 2, 2025. https://www.ncoa.org/article/10-reasons-why-hydration-is-important/

[12] National Council on Aging. 10 Reasons Why Hydration is Important. Last reviewed January 2, 2025. https://www.ncoa.org/article/10-reasons-why-hydration-is-important/

Disclaimer:

The content on this page is for informational and educational purposes only and should not be relied on as medical advice. This information is not intended to be a substitute for professional medical advice, evaluation, or treatment of a qualified healthcare provider. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition, or if you are seeking medical advice, diagnoses, or treatment. Each individual’s dietary needs and restrictions are unique to the individual. You should consult a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. Varying factors, such as product types or brands purchased, can change the nutritional information in any given recipe. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe. You are solely responsible for ensuring that any nutritional information obtained is accurate. If you have or suspect you may have allergies or medical issues which may be affected by certain foods, find you may have or be experiencing side effects, you should promptly contact your health care provider. Statements within this article have not been evaluated or approved by the Food and Drug Administration.

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