Printable Water Intake Tracker (Free PDF)
A month on one page: thirty-one numbered days, eight glasses to tick for each of them, and a field for the daily goal you set yourself.
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Fillable PDF — type into the fields online or in any PDF viewer before printing.
Days one to thirty-one run down the left edge, already numbered, and eight small glass icons head the columns across the page. Tick one box each time you finish a glass and a month of drinking fits on a single sheet. The right-hand column is for notes: the coffee that does not count the same way, the hot day that needed more, the medicine you take with a full glass.
There is no target printed anywhere on this sheet. How much water a person needs depends on their size, the weather, what they are doing and their own health, so the header has a blank field where you write the goal you have chosen, or the one your doctor or dietitian suggested. The eight columns are a convenient grid, not a recommendation.
The month field, all 248 glass boxes and the 31 notes cells are fillable, so you can tick the day's glasses on a phone and keep the file, or print the sheet and stick it on the fridge where you will actually see it. The grid is plain black and gray, which prints cleanly on a home printer and photocopies without the lines filling in, and one sheet covers a whole month. US Letter or A4.
