How to Use the Water Tracker

Mild dehydration causes fatigue, headaches, and fake hunger — yet most people drink far less than they think. The Water Tracker makes your intake visible with a one-tap log and a satisfying daily progress ring.

Step 1: Set your daily goal

The default goal is 2,000 ml, a solid baseline for most adults. Personalize it: roughly 30–35 ml per kg of body weight (a 70 kg person ≈ 2,100–2,450 ml), plus ~500–750 ml per hour of exercise, and more in hot weather. You can update the goal anytime in the tool.

Step 2: Log with one tap

Every time you finish a glass or bottle, tap to add it — preset amounts (250 ml glass, 500 ml bottle) make it instant. The progress ring fills through the day; watching it is weirdly motivating.

Step 3: Build anchor habits

The easiest system: a glass with every meal + one at your desk + one before bed already covers ~1,250 ml. Keep a bottle visible — out of sight really is out of mind with water.

Step 4: Check the color test

Goals are guides; your body is the truth. Pale-straw urine means you are hydrated; dark yellow means drink more regardless of what the ring says. Adjust your goal up or down based on this for a week. Want the full science? Read how much water you really need each day.