Trying to increase your water intake? Use this free water tracker printable in your bullet journal to help you stay accountable.*This post may contain affiliate links. Please see my Disclosure for more information.
Did you know, according to the CDC, American adults only drink about 39oz of water each day? While there are no exact numbers on how much water you need to consume daily, most suggest a minimum of 8 cups. That’s equivalent to 64oz of water each day.
Everyone has different reasons for wanting to drink more water. No matter your personal reason, the benefits of drinking water include:
- Increased brain function and focus
- Weight control
- Maintains blood pressure
- Flushes out waste
- Regulates body temperature
- Can help reduce or prevent headaches
- Healthier, more youthful skin
But, it comes as no surprise that a lot of people struggle to get an adequate amount each day. Everywhere we go we are surrounded by sugary soda, juices, coffees, teas, alcoholic beverages, etc. And while some people don’t mind and enjoy the tasteless liquid, many people prefer other drinks. So how can you change your habits and start drinking more water?
How to Start Drinking More Water
There are tons of ways to change your habits and create new ones. One study published in the European Journal of Social Psychology showed that it takes 66 days to form a new habit. This may seem a bit daunting, but if you can keep yourself accountable for that timeframe, it’s very likely that you can succeed.
The best way I have found to keep myself accountable is with a bullet journal. It has been my key to success in multiple situations that involved breaking old habits and forming new ones. With a simple habit tracker, you are able to hold yourself accountable each day with just a quick check.
Bullet Journal Water Tracker Ideas and Inspiration
Your tracker doesn’t have to be fancy to be effective. You could include drinking 8 glasses of water into your monthly habit tracker for simplicity. Or if you think you need a more detailed tracker, you could include a small tracker for each day of the week.
In my bullet journal, I have drawn a small water bottle tracker for each day of the week. Then, I divided the doodle into 6 separate sections, each representing one bottle of water. You could do something similar and divide your water bottle into as many sections as you needed. For instance, if you want to drink 4 bottles of water each day, you would create 4 equal sections within the doodles water bottle.
And you don’t have to doodle a water bottle. It could be a simple glass, water droplets, circles, squares, or triangles. The design is up to you as long as it’s functional and will help you stay accountable towards your goal.
Water Tracker Inspiration
In Micah’s bullet journal, she has created a weekly water tracker. Along the top are the days of the week. Then she draws in a small water drop for each glass of water she drank that day, starting at the bottom and working up.
Jess created this fun page full of ideas for creative doodle water trackers. In each of her doodles, one of the elements is used for tracking daily water intake. This is a great way to brainstorm ideas. Like her’s, you could take a flower and add 8 petals, one for each glass of water that day. But the options are endless, so be creative.
Kiana created a whole page dedicated to her weekly water intake. Under each of the daily headers, she draws a vertical line to represent how much water she has consumed. This is a fun and minimalistic idea. And I love that you can very easily compare days.
Sharona has taken a monthly approach to her water tracking, using horizontal bar graphs and specific numbers. This may be more efficient for those that don’t want to draw new water trackers each week.
This hydration tracker by @ufinicorn is absolutely genius! I love that she has included mini calendars along the side for tracking other beverages. This style may help you cut out soda or other sugary beverages if that is one of your goals.
Other Ways to Get Drink More Water
As I was browsing the hidden gems of the internet, I found a few fun things that could make drinking more water a little more fun.
Hidrate 2.0 Smart Water Bottle
While it’s a little on the pricey side for a water bottle, it’s got some pretty neat tech features that could certainly motivate you to drink more water.
This water bottle glows to remind you to stay hydrated. And it connects to your smartphone to track how much water you are drinking each day. No more guessing or trying to remember if you had a bottle of water with lunch or not.
Overall, the reviews are fairly impressive. Many people saying they have gone from drinking one or two glasses of water each day to over 100!
Water Tracker Decal
Etsy has a plethora of water tracker water bottles and decals. For a more cost-effective method, you can buy one of these decals and place it on the water bottle you already have. It comes in a variety of sizes for different sizes of water bottles.
The decal reminds you to drink water by a certain time each day and then fill it up and start again. Pretty neat for such a simple concept.
Water Reminder App
Almost everyone has a smartphone these days. And there truly is an app for everything, including a water reminder app. Daily Water is a water reminder app for iOS. A close equivalent for Android is Water Drink Reminder. Both offer reminders to drink water at specified times as well as water tracking.
Daily Water is compatible with the Apple Watch and allows you to get reminders right on your wrist and track your water intake without having your phone on you. If you’re serious about changing your health habits, the Apple Watch is my favorite piece of fitness tech. It has so many capabilities and definitely motivates me to keep active and healthy with monthly challenges, daily check-ins, and hourly reminders to stand up and move.
Bullet Journal Water Tracker Printable
If you don’t want to create your own water tracker, you can download this free printable bullet journal water tracker sticker sheet. These are easy to print from home, only use black ink, and can be cut out and pasted on your daily or weekly logs.
*Snag this tape adhesive to make adding these tracker stickers to your bullet journal quicker and less messy.
This is a US Letter size PDF with six weeks worth of water trackers. There are three different designs you can choose from. The water bottle is for use with daily spreads or individual days within your weekly. Each small line represents one glass of water. There are a total of eight lines.
The water drop rectangles are also to be used with daily spreads. Fill in one water drop for each glass of water you drink. And lastly, the cups in the rectangle tracker is an entire week worth of water tracking. Add it to your weekly setup in a small space you have leftover.
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