Water tracker printable
A free one page monthly water tracker with a row of circles for each day. Fill one in for every glass you drink and see the month fill up.
Updated 21 October 2026. Sources named on the page.
- Thirty one day rows with twelve circles each
- A space to write your glass size
- A4 and US Letter
- Free to print for yourself
What is on the sheet
- Thirty one day rows with twelve circles each
- A space to write your glass size
- A4 and US Letter
The picture shows the A4 water tracker printable. The US Letter version has the same layout.
How to use it
Write your glass size at the top, then fill a circle each time you finish a glass. Many adults aim for about 8 to 10 glasses of 250 mL counting all drinks, and the water calculator shows the exact figure.
A tip
All drinks count, not only plain water. Drink to thirst and more in the heat or when you exercise. If you have a medical condition, ask a doctor how much is right for you.
Set it up in a minute
Print the sheet, write your glass size in the box at the top, and pin it somewhere you pass on the way to the kitchen: the fridge, a cupboard door or next to the kettle. A sheet you can see gets filled in; a sheet in a drawer does not.
Fill one circle for each glass. If you use a bottle, work out how many glasses it holds once and write that on the sheet, so a bottle is two circles and not a sum.
Ways to make it stick
Pair the circles with something you already do: one glass with your morning tea or coffee, one with lunch, one when you get home. Tie each circle to a cue and you do not need willpower at four in the afternoon.
Missed a day? Leave the row empty and carry on tomorrow. The month is a picture of most days, not a test you can fail.
When the sheet is not enough
A paper sheet cannot remind you and cannot add up a week. The Daily Journal has a Liquid box on the Today screen, a reminder and a chart over 7, 30 or 90 days, and it is free to start.
Questions
How many circles should I fill?
The water calculator shows a figure for adults. Many aim for about 8 to 10 glasses of 250 mL.
Does tea count?
Yes. All drinks count towards fluids.
Can I print it in black and white?
Yes. The circles and lines are plain outlines, so it prints clearly on a black and white printer.
Should I count coffee and tea?
Yes. All drinks count towards your fluids, as the water intake calculator and the hydration guide explain.
What if my glass is not 250 mL?
Write your own glass size at the top of the sheet and count in your own glasses. The water calculator will convert for the size you choose.
Keep going
Tools that go with this page
Each one shows an example screen, what the paid apps charge and what the Daily Journal does today.
Grocery list appKeep going after the water tracker
Sign up free for the Daily Journal app: habits, food, mood and sleep in one private place. Free to start.