Why Hydration Matters
Water is essential for nearly every bodily function, from regulating temperature and transporting nutrients to cushioning joints and flushing out waste. Even mild dehydration (1–2% of body weight) can impair cognitive performance, mood, and physical endurance. Tracking your daily water intake helps ensure you stay properly hydrated.
How Much Water Do You Need?
A common guideline is approximately 30–35 ml of water per kilogram of body weight per day. For a 70 kg individual, that is about 2,100–2,450 ml. Requirements increase with exercise, hot weather, and certain health conditions. This tracker lets you set a custom target or auto-calculate based on your weight.
Using This Tracker
Set your daily target (or auto-calculate from your weight), then use the quick-add buttons each time you drink. Your progress is saved to your browser so you can track throughout the day. Use the Reset button to start a new day.
Frequently Asked Questions
Does coffee count toward my water intake?
Moderate coffee and tea consumption does contribute to overall fluid intake. However, caffeinated beverages have a mild diuretic effect, so water remains the best primary source of hydration.
How do I know if I am dehydrated?
Common signs include thirst, dark yellow urine, dry mouth, fatigue, and headache. Checking urine color is a practical indicator: pale straw color generally indicates adequate hydration.