We all know we should drink more water. It’s drilled into us everywhere we turn — health blogs, fitness influencers, and every doctor visit. And yet… 8 glasses a day? Forget it. I could down iced coffee, sparkling soda, and a protein shake before lunch, but water? That’s a real challenge.
If you’re nodding along, you’re not alone. Let’s break this down — why it’s so hard, what actually works, and how to make hydration a habit that sticks for life (with the help of some free printable water trackers that changed everything for me).
TThe Real Benefits of Drinking Water (Yes, It’s Worth It)
Before we dive into the “how,” let’s talk about the “why.” When people say drinking water is magical, they’re not exaggerating. Staying hydrated improves your entire system — and you feel the difference fast.
Here’s what actually happens when you drink enough water:
- 🚿 Your skin clears up: Less dryness, more glow.
- ⚡ You feel more energized: Fatigue is often dehydration in disguise.
- 🔥 Metabolism gets a boost: Helps your body burn fuel efficiently.
- 🧠 Mental clarity improves: Your brain is 75% water — it works better when it’s hydrated.
- 💩 Digestion and elimination improve: Yes, it helps you poop better.
So why, despite all of these benefits, do we keep reaching for everything but water?
Why Drinking Water Feels So Hard (Even When We Know It’s Good for Us)
Let’s get real: we don’t drink enough water because we’re bored, distracted, or just plain lazy about it.
Here are the top reasons people (myself included) fail to stay hydrated:
- We forget. Out of sight, out of mind.
- It’s not exciting. Water has no flavor, fizz, or fun.
- We’re addicted to other drinks. Soda, juice, coffee, and energy drinks satisfy our craving for taste and stimulation.
- We don’t track it. If you don’t measure it, you’ll always assume you’re doing “okay.”
The solution? You’ve got to treat water like a non-negotiable habit — not a suggestion.
My Water Tracking Journey (The Honest Truth)
I didn’t start drinking more water because I suddenly developed discipline. I started because I made it visual. I needed to see those empty checkboxes staring back at me to feel accountable.
Printable water trackers were a game-changer.
The moment I started checking boxes throughout the day, everything shifted. I wasn’t trying to be perfect. I just wanted to see progress. And that visual reminder kept me going when my motivation dipped.
Free Printable Water Trackers (Yes, They’re Cute AND Effective)
To help you get started, I’ve collected some of the best free printable water trackers out there. You can stick them in your planner, on your fridge, or tape them to your water bottle. Here are my top picks:
- Crayons & Cravings – Classic and minimal, perfect for planners
- Pepper Scraps 30-Day Water Challenge – A motivating visual challenge
- Must Have Mom’s Sipping Schedule – Ideal for beginners who hate tracking
👉 scroll down to grab them straight from the post.
Want more? I also compiled extra tracker templates in a bonus section below.
Tools Are Temporary — Habits Are Forever
Trackers are powerful for jumpstarting motivation. But if you want this to last, you have to build systems that support the habit even after the novelty wears off.
Here’s what worked best for me:
1. Keep It Close
💡 Out of sight = out of mouth.
You need a water bottle within reach at all times. I keep one on my desk, in the car, and even by the bed.
2. Cold Water Is Easier to Drink
Lukewarm water is a vibe killer. Invest in a mini water cooler, or use a good insulated bottle that keeps it icy cold.
Tracks Water Intake with Bluetooth, LED Glow Reminder When You Need to Drink – Chug Lid, 21oz, Brushed Steel
3. Get a Water Bottle with Time Markers
These bottles feel like a personal coach — “you should be here by 10 a.m.”
It’s surprisingly effective.
Hydrogen Water Bottle Generator, 3Min Quick Electrolysis, Suitable for Travel, Exercise, Gift for Love
4. Set Timed Reminders
Use phone alarms, smartwatches, or hydration reminder apps like Plant Nanny or Waterllama.
Want to Go Deeper?
In my other post, “How to Drink More Water Without the Gimmicks”, I break down the science of habit formation and how to rewire your brain to crave hydration without relying on gimmicks, guilt, or perfection.
If you’re serious about feeling better every day — and finally mastering this one simple but powerful habit — that post is your next step.
Ready to Make a Change? Join the 7-Day Hydration Challenge!
I created a free 7-day Hydration Habit Challenge that includes:
- ✅ A printable tracker for each day
- 💬 Email tips & mindset shifts to keep you motivated
- 🎯 A final review and bonus goal-setting sheet
📩 Grab it below :
Your FREE Printable Trackers
Ready to try? Here are my favorite trackers to get you started:
Courtesy of Crayons And Cravings
Pepper Scraps Check out her 30 Day Water Challenge.
Must Have Mom: Sipping Schedule – No Tracking Fuss
Want Motivation Beyond Trackers?
My latest post, “How to Drink More Water Without the Gimmicks,” dives deeper. Turns out, you may need to retrain your thirsty brain!
More Water Tracking Sheets
6 Healthy Lunch Ideas Under 500 Calories for Busy Moms (plus a printable water tracker!)
FAQs (Because You’re Probably Wondering…)
How much water should I really be drinking?
Most people aim for 8 cups (64 oz), but your needs vary by weight, activity, and climate. A better rule? Drink until your pee is light yellow.
What if I hate plain water?
Try lemon slices, cucumber, mint, or a splash of cranberry juice. Avoid sugary flavor enhancers if you’re trying to lose weight.
Do coffee and tea count?
Technically yes — but they’re mild diuretics, so don’t rely on them for all your hydration.
Is sparkling water okay?
Absolutely! Just watch for sodium or additives.
Final Thoughts: Make This the Habit That Changes Everything
You don’t have to be perfect. You just have to be a little more hydrated today than you were yesterday.
So grab your tracker. Fill that bottle. And remember — small habits add up to big wins.
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Hello my name is Teresa and I just wanted to send you a quick message here instead of calling you. I came to your Drink More Water Challenge – Tracking Sheets. Love it! Thank you.
Hi Casey,
Loved your suggestions and tips. Funny!
I have also created something, you might be interest in- Its a water intake calculator-
http://fitnessjockey.com/how-much-water-should-you-drink-per-day/