Hydration tracker — free printable daily water intake log

General UK guidance suggests most adults should aim to drink around six to eight glasses of fluid a day — though the exact amount you need varies with your body, activity level, the weather and your health, and you'll need more when it's hot or when you're exercising. Importantly, this doesn't all have to be plain water: lower-fat milk, sugar-free drinks, squash, and tea and coffee all count toward your fluids (though it's sensible not to rely too heavily on sugary or very caffeinated drinks), and watery foods like fruit and vegetables contribute too. Staying well hydrated genuinely helps you feel better day to day — supporting concentration, energy and avoiding the headaches and tiredness that mild dehydration can cause. A simple sign to watch is the colour of your urine: pale straw colour generally suggests you're well hydrated, while darker means you should drink more. A tracker helps simply by making you conscious of your intake and reminding you to keep sipping, since forgetting is the main reason people don't drink enough. Handy habits: keep a water bottle with you, have a drink with each meal and when you wake, and drink more around exercise and in warm weather. This is general guidance — if you have a health condition affecting fluid intake, follow your doctor's advice.

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