Water Intake Tracker
Set a daily water goal and tap to track your intake with a progress bar — saved on your device.
Tap the buttons through the day to log what you drink — your progress is saved in this browser and resets automatically at the start of a new day. The goal is estimated from your weight, activity, and climate (about 33 ml per kg). A general guide, not medical advice.
Use on any page (bookmarklet)
Want Water Intake Tracker without leaving the page you're on? Drag the button below to your bookmarks bar, then click it on any website to open Water Intake Tracker right there — it runs entirely in your browser.
Use responsibly: a bookmarklet runs on whatever page you click it on. Avoid sensitive sites such as online banking, payment, or healthcare pages — you run it at your own risk. Everything is processed locally and no data is sent anywhere. See our Terms.
- Show your bookmarks bar if it's hidden — Ctrl+Shift+B (⌘+Shift+B on Mac).
- Drag the button above onto the bookmarks bar.
- Open any website and click the bookmark — the Water Intake Tracker panel appears in the top-right corner. Use ✛ to move it between corners, or ›/‹ to tuck it against the edge and pull it back out.
- Click the bookmark again (or the ✕) to close it.
Note: a few sites with strict security policies may block bookmarklets.
Examples
70 kg, moderate activity
Input
70 kg · Moderate
Output
≈ 2.8 L/day (about 11 cups)
150 lb, sedentary
Input
150 lb · Sedentary
Output
≈ 2.2 L/day
80 kg, active, hot climate
Input
80 kg · Active · Hot
Output
≈ 3.9 L/day
About this tool
This free water intake calculator and tracker sets a daily hydration goal from your weight, activity, and climate — then lets you tap through the day to log what you drink and watch a progress bar and cup icons fill up. Staying hydrated supports energy, focus, digestion, and skin, and a running tally makes it far easier to actually hit your target.
How to use
- Set your goal: enter your weight, activity level, and climate.
- Through the day, tap ½ cup, 1 cup, or bottle each time you drink.
- Watch the bar and cups fill toward your goal — Undo or Reset anytime.
- Your total is saved and resets automatically each new day.
Listen to your body
Use the number as a daily goal, but let thirst and urine colour (pale yellow is ideal) guide you too. Drink more when exercising, in the heat, or when unwell, and spread your intake across the day rather than all at once.
Frequently asked questions
How much water should I drink a day?
A common guideline is about 33 ml of water per kilogram of body weight, so a 70 kg adult is around 2.3 litres. This calculator starts from your weight and then adds extra for exercise and hot weather. It's a starting point — thirst, urine colour, and how you feel are the best day-to-day signals.
Can I track how much I've drunk today?
Yes. Tap the ½ cup, 1 cup, or bottle buttons through the day and the tracker fills a progress bar and cup icons toward your goal. Your running total is saved in your browser and resets automatically at the start of a new day, so you can keep it open or come back anytime.
Does it work on my phone and as a bookmarklet?
Yes — the buttons are large and touch-friendly for phones, and there's a bookmarklet version you can add so the tracker pops up on any page or your home screen. Both keep your daily total saved locally.
Does this include water from food and other drinks?
Yes. The estimate is total daily fluid, which includes water, tea, coffee, and the water in foods like fruit and soup — not only plain glasses of water. Roughly 20% of most people's intake comes from food.
Why does activity level change the amount?
You lose water through sweat during exercise, so more active days need more fluid. The calculator adds roughly 250–750 ml depending on how many days a week you train.
What about hot climates?
Heat and humidity increase sweat loss. Turning on the hot-climate option adds about 500 ml to account for that. Add more if you're sweating heavily or spending long periods outdoors.
Can I drink too much water?
Rarely, but yes — drinking very large amounts in a short time can dilute blood sodium (hyponatraemia), which is dangerous. Spread intake through the day and don't force large volumes at once.
Is this suitable during pregnancy or illness?
Needs rise during pregnancy, breastfeeding, fever, vomiting, or diarrhoea, and some conditions require fluid limits. This tool is a general guide only — follow your doctor's advice for your situation.
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