How much water should I drink a day?

There is no single number for everyone. The U.S. National Academies' often-quoted figures are for total fluids from all drinks and food, and needs rise with heat and exercise. Ask your clinician if you have a heart or kidney condition.

Can I track in millilitres?

Yes. Change the unit label in Settings to mL and enter every amount in mL.

Most drinks contribute fluid. Log them in 'Other drinks' if you want them in your total.

Free template · Excel & Google Sheets

Free Water Intake Tracker Spreadsheet (Excel & Google Sheets)

Counting ounces is why most water trackers get abandoned by Wednesday. Here you count bottles — the sheet does the rest.

⬇ Download the .xlsx Or use the Dropkin app

No sign-up, no email. Opens in Excel, Google Sheets, Apple Numbers and LibreOffice.

What's inside

Log whole bottles plus any other drinks
Works in ounces or millilitres
% of goal with a progress bar in every row
Automatic goal-met streak and best streak
Monthly average chart

Preview

Yellow cells are the ones you type in. Everything else calculates.

Date	Bottles	Other drinks	Total	% of goal	Streak
Thu 12 Nov	2	12	60	94%	0
Fri 13 Nov	3	0	72	113%	1

How to use it

In Settings, type your daily goal and the size of the bottle you actually carry.
Each day, type how many bottles you finished and any other drinks.
Watch the % of goal bar fill and the streak count up.
The Dashboard shows your best streak and monthly averages.

Using Google Sheets?

Upload the file to Google Drive, then open it with Google Sheets. Formulas, drop-downs and colour rules carry over.

Fluid needs vary with body size, activity, climate and health. Use the goal your clinician suggests; the 64 in Settings is only an example.

Dropkin: Water Reminder

Dropkin turns this into one tap: save your bottle once, tap when it's empty, and watch an animated vessel fill.

Get it on the App Store

Questions people ask

How much water should I drink a day?: There is no single number for everyone. The U.S. National Academies' often-quoted figures are for total fluids from all drinks and food, and needs rise with heat and exercise. Ask your clinician if you have a heart or kidney condition.
Can I track in millilitres?: Yes. Change the unit label in Settings to mL and enter every amount in mL.
Does coffee count?: Most drinks contribute fluid. Log them in 'Other drinks' if you want them in your total.

Share or reuse

This template is free to use, share and adapt under CC BY 4.0. If you post it on your site, please link back to this page.