Free water tracker · Excel, Google Sheets & printable
This Week Hydration Starter
"Drink more water" is easy to say and hard to measure. This free one-week starter turns it into something you can see: pick a daily goal, log what you drink for seven days, and watch each day fill in a percent-of-goal and a goal-met badge. Use the fillable spreadsheet, or print the page and tick a box per glass. A simple way to start the habit before you commit to the full tracker.
Take it with you — free, no signup
Direct download. No email, no account — just the files.
What it does
- Sets one daily goal in your unit — cups, ounces, liters, or milliliters — and reads it across the week.
- Logs seven days and fills in the percent of your goal and a color-coded Goal met / Behind badge for each, plus a weekly total, days met, and average.
- Prints as a no-math tick sheet — one box per glass — for the fridge or a desk, if you'd rather not use a spreadsheet.
- Comes as a fillable spreadsheet and a printable PDF — nothing to sign up for, nothing saved anywhere but your own copy.
Own it, don't rent it
Want more than one week?
This starter is a single week. The full Hydration Tracker is the system behind it — a workbook you own (Excel, Google Sheets & LibreOffice) with a live Dashboard that counts your current and longest streaks, your percent of days on goal, and a day-by-day chart for any month; an Insights tab of day-of-week and monthly patterns; and reference and printable guides.
A one-time purchase you keep and own — the owned workbook between a blank spreadsheet and a subscription hydration app that shows you ads and holds your history on someone else's server.
A wellness starter for building a hydration habit, not medical advice, a diagnosis, or a treatment plan; it does not set a clinically correct intake target. Fluid needs vary with your body, activity, climate, medications, and health conditions — for a target that's right for you, ask a doctor or a registered dietitian. Free to use; please don't resell or redistribute.