Track your daily water intake and reach your hydration goal.
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Drink a glass of water right after waking up to rehydrate after sleep.
Drink 1–2 glasses before each meal to aid digestion and control appetite.
Replenish fluids after physical activity — aim for 400–600 ml extra.
Use phone reminders every 2 hours to stay consistent throughout the day.
In hot or humid conditions, increase your intake by up to 500 ml per day.
Pale yellow urine means you're well-hydrated. Dark yellow means drink more.