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liters per day recommended
Today's Hydration Tracker
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You've hit your daily hydration goal! Great work!
Tips for Staying Hydrated
- Start your day with a full glass of water before coffee or breakfast.
- Set hourly reminders on your phone to drink water throughout the day.
- Eat water-rich foods: cucumbers, watermelon, lettuce, and celery all count.
- Drink an extra 250–500 ml for every 30 minutes of exercise.
- Caffeinated drinks are mild diuretics — balance each cup with extra water.
- Check your urine color: pale yellow means good hydration; dark yellow means drink more.
- Keep a reusable water bottle visible at your desk as a constant reminder.
- In hot or humid weather, increase intake by at least 500 ml above your baseline.