Free Resource — NM Nutrition Limited
Daily hydration tracker & guide
Water is the body's most essential nutrient. Even mild dehydration (1–2% of body weight) can reduce concentration, increase fatigue, and impair physical performance. Use this tracker to build a consistent daily hydration habit.
- NM Nutrition Limited | ANutr
- 14-day interactive tracker
- Evidence-based guide
- 2026
How much water do you need?
| Group | Daily target | Notes |
|---|---|---|
| Average adult (sedentary) | 1.5–2 litres (6–8 glasses) | Baseline in a temperate climate |
| Active / exercising | 2–3+ litres | Add 500ml for every hour of exercise |
| Hot climate / summer | 2.5–3.5 litres | Sweating increases fluid loss significantly |
| Breastfeeding | 2.5–3 litres | Additional fluid required for milk production |
| Older adults (65+) | 1.6–2 litres | Thirst sensation reduces with age — schedule drinks |
| Weight-based estimate | 30–35ml per kg body weight | e.g. 70kg = 2.1–2.45 litres per day |
Urine colour hydration guide
The colour of your urine is one of the easiest ways to monitor hydration throughout the day:
| Colour | Status | Action |
|---|---|---|
| Pale straw / very light yellow | Well hydrated | Keep it up! |
| Light yellow | Good | You’re on track |
| Medium yellow | Drink more soon | Have a glass of water now |
| Dark yellow / amber | Dehydrated | Drink 2–3 glasses now |
| Dark brown / orange | Severely dehydrated | Seek medical attention if persistent |
14-day hydration tracker
Each glass = approximately 250ml. Click each glass as you drink it. Aim for 6–8 per day.
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Goal days hit
| Day | G1 | G2 | G3 | G4 | G5 | G6 | G7 | G8 | Total | Progress |
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| Day 14 | 0 / 8 |
Not yet drunk
Drunk
Goal reached (8 glasses)
Hydration tips
Start your day with water: Drink a large glass first thing — your body loses water overnight.
Eat water-rich foods: Cucumber (96%), watermelon (92%), strawberries (91%), lettuce (95%) all contribute to hydration.
Set reminders: Use your phone or a hydration app to remind you every hour to drink.
Carry a reusable bottle: A 750ml–1 litre bottle makes it easy to track and reach your daily target.
Herbal teas count: Peppermint, chamomile, and rooibos teas all contribute to fluid intake.
Caffeine is a mild diuretic: Coffee and tea in moderation are fine, but counterbalance with extra water.
Alcohol dehydrates: Drink a glass of water between alcoholic drinks and before bed after drinking.
Disclaimer: Hydration needs vary by individual. Those with kidney disease, heart conditions, or other medical conditions should follow their doctor’s specific fluid guidance. © NM Nutrition Limited 2026.
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