We already have so much to think about: work, family, day-to-day tasks, so adding monitoring your daily water intake to that list can feel overwhelming.

But it doesn’t have to be. The NHS recommends drinking around 6-8 glasses of water a day, but it’s hard to keep track of that goal when other things get in the way.

Plus, if drinking water doesn’t come naturally to you, you’re more likely to forget and reach for warm beverages or fizzy drinks instead. So today, we’re here to help you improve your hydration with a few simple ways to track your water intake every day.

Stay on top of your goal by investing in a water cooler today from Drop Water Coolers.

Why is tracking your water intake useful?

You don’t realise how much dehydration can affect your energy levels, productivity, and overall health until you start increasing your water intake and feeling the difference.

Many people often think that they’re drinking enough water, but once you start to track it, you realise that most of your fluids come from tea, coffee, or fizzy drinks or that you only drink water when you feel noticeably thirsty.

While using other fluids to hydrate you isn’t necessarily bad, it’s not as healthy or effective as water is long-term. That’s why a simple water tracking routine can help you build more awareness around your habits and prompt you to drink more water throughout the day.

How do you know if you’re drinking enough?

If you’re unsure whether you’re drinking enough water or you’re wondering if symptoms you’re experiencing are from lack of hydration, the best thing to do is track how many glasses you drink a day and consult a doctor.

Everyone’s needs are slightly different, and how much water you need can vary with your age, activity level, the weather, your job, and your overall health. If you only remember to drink when you feel really thirsty, then you need better reminders or easier access to water.

Here are a few things you may experience if you’re not drinking enough:

• Darker urine
• Feelings of strong thirst
• Dry mouth
• Sluggish energy
• Headaches

That said, many factors can cause these symptoms, including supplements, medications, certain foods, and health conditions, so it’s best not to self-diagnose and to speak to your GP.

What’s the simplest way to measure a glass of water?

Choose one glass, cup, or bottle and use it consistently to make it easier for you to track how much you’re drinking.

A standard glass is often around 200ml to 250ml, but glass sizes can vary a lot, so switching between them makes your water intake harder to track.

As a guide, here’s how much water you could potentially drink, depending on what type of bottle or glass you choose:

• 250ml glass= 4 glasses would equal around 1 litre
• 500ml bottle= two bottles equals 1 litre
• 750ml bottle= two refills gives 1.5 litres

Don’t worry, you don’t need a perfect measurement. For most people, a rough but consistent measure is enough to build better habits.

The easiest ways to track your water intake

Life gets busy, so you don’t want an overcomplicated way to track your water intake. These few tips are affordable and only take a few minutes out of your day, so you can stay hydrated without it feeling like another chore.

If you work in a warm office, spend time outdoors, exercise often, or have a physically demanding job, you may need to be more mindful of your water intake.

1. Use a reusable bottle with measurements

Most people nowadays carry a reusable water bottle with measurements on the side to track how many litres they’re drinking.

A lot of bottles also have certain times of the day when you need to hit a drinking goal, for example, drink 100ml by 2pm. If your bottle holds 500ml of water, you know that drinking three full bottles gives you around 1.5 litres of water.

For ease, investing in a 1-litre bottle means you may only need to refill it once during the day to stay on track. Just keep the bottle somewhere visible and carry it around with you so you remember to drink.

2. Use your phone’s notes app

Sometimes, the best methods are the simplest.

Your phone’s notes app can work perfectly well for keeping track of how much you’re drinking each day. Just create a short daily checklist in your notes and tick off each drink as you go.

You could write something as simple as:

Morning:
Mid-morning:
Lunch:
Afternoon:
Evening:

Each time you drink a glass of water or refill your bottle, add a quick tick or note. This only takes a few seconds, but it gives you a clear view of your progress throughout the day.

3. Set reminders on your phone or calendar

If you know you’ll forget to go back to your notes app multiple times a day, set a reminder on your phone so you’re notified during the day.

You can set them on your phone, calendar, smartwatch, or work computer. Just try spacing the reminders around your normal routine, rather than setting them too frequently, such as one for the morning, early afternoon, late afternoon, and night.

Labelling them with a simple message like “Refill your water bottle” or “Have a glass of water” is often enough.

4. Try a water-tracking app

If you love a setup that is a bit fancier and more advanced, then a water-tracking app will be perfect for you.

Many apps allow you to set a daily target, log different drink sizes, and view your intake across the week, so you can play about with it a bit more and personalise your tracking system.

Plus, seeing a progress bar or daily streak can make drinking water feel more rewarding and help you stay consistent.

5. Get a smart bottle

A smart bottle can be another good option if you like technology or want a more automatic way to track your water intake.

Some smart bottles can remind you to drink, track how much water you have had, and connect to an app on your phone, so all of the stats are there for you to view and analyse.

A bottle that lights up, vibrates, or sends a reminder can make hydration harder to ignore, which is great for people who regularly forget to drink water during busy days.

6. Invest in a water cooler

One of the main reasons people forget to drink enough water is that it’s not always convenient.

Making a change, such as adding a water cooler to your home or office, can do wonders for helping you remember to stay hydrated and be motivated to actually do so.

Bottled water coolers are flexible and can be placed in offices, homes, and public buildings, while mains-fed water coolers connect directly to your water supply, providing a continuous source of filtered drinking water.

At Drop Water Coolers, we provide modern, stylish water coolers that are perfect for homes and businesses alike. If you want something more compact and discreet, our desktop water coolers are perfect.

Would you like to try before you buy? Sign up for a free, 14-day trial today to find out how our water coolers can help you get back on track with your water goal.