The general recommendation is about 2.5 liters (2500 ml) per day for adult men and 2 liters (2000 ml) for adult women, according to health authorities like the National Academies of Sciences. However, individual needs vary based on factors such as body weight, activity level, climate, and overall health. A good rule of thumb is to drink 30-35 ml per kg of body weight.

Tracking water intake helps ensure proper hydration, which supports energy levels, brain function, digestion, skin health, and kidney function. Consistent tracking builds healthy habits, prevents dehydration headaches, and can improve workout performance. Using a simple click-based tracker makes it easy to stay accountable throughout the day.

A simple formula: Your weight in kg × 30-35 ml = daily water goal in ml. For example, a 70 kg person should aim for 2100-2450 ml per day. Athletes, pregnant women, and people in hot climates may need more. Listen to your body — thirst and urine color (pale yellow is ideal) are good indicators.

Plain water is the best source, but other beverages like herbal tea, milk, sparkling water, and even coffee (in moderation) contribute to hydration. Fruits and vegetables with high water content (watermelon, cucumber, oranges) also help. However, sugary drinks and alcohol should not be counted as they can have dehydrating effects.

Yes, overhydration (hyponatremia) can occur when you drink excessive amounts of water in a short period, diluting blood sodium levels. This is rare but can be dangerous. For most healthy adults, spreading water intake throughout the day and not exceeding 800-1000 ml per hour is a safe guideline. This tracker helps you pace your intake sensibly.

• Keep a water bottle visible on your desk
• Use this tracker to log each glass you drink
• Set hourly reminders on your phone
• Drink a glass of water with each meal
• Infuse water with fruit for better taste
• Track progress visually — watching the cup fill up is motivating!

Glass-based tracking is reasonably accurate for daily hydration monitoring. A standard glass is approximately 250 ml (8 oz). However, actual glass sizes vary. This tracker offers preset options (200ml small, 300ml medium, 500ml large) and a custom input so you can match your actual drinking vessel. For precise tracking, measure your favorite glass once and use the custom amount.