Water Tracker (Printable) - Stick to your goals! Fed and Nourished

Make tracking your water intake super easy with this free printable water tracker.

How to track your water intake

Use this free printable water tracker to track the water you drink in a month. Each box represents 8 ounces (or about one glass) of water. Check off the boxes as you finish your glass.

Checking off and creating a checklist is a positive way to show your success. The actual act of checking off a box releases dopamine! This makes you want to do it again and again!

When you look at your day to day activities don't fall into the habit of comparing and judging how you are doing. Your progress can take time, and even months. Compare week to week, or even month to month if your daily activity starts to feel disappointing to you.

Just remember one sip more a day is all it takes to keep you heading in the right direction.

Why you should track your water intake

Trying to keep track of how much water you drink in a day is a task that easily gets forgotten about. It is not uncommon for half the day to get away before you realize you haven't had but one glass of water!

I love drinking water and drink out of a huge water bottle but still have days where I get to the end of the day and fall short of my usual goal. Using a tracker will help you visualize your activity. You have enough to keep track of in your brain.

Put as many things on autopilot that you can! Using a tracker can help you do that.

How to set a realistic goal for increasing your water intake

At sweet rustic bakes we focus on two types of goal setting, behavior based and SMART goals.

First, we pick behavior based goals. A behavior based goal is a goal that allows us to control accomplishing the goal. In theory, there are no external factors that can keep you from accomplishing a behavior based goal. It focuses what only YOU are doing to make that goal happen.

Examples:

Behavior based goal:

I will drink 2 extra glasses of water at breakfast

Not a behavior based goal:

I will drink more water

The latter is an outcome based goal. It is a goal focused on your end result which is wanting to drink more water.

A SMART goal is a goal that is:

specific
measurable
achievable
realistic
timely

Here is an important reminder! Your SMART goal can and SHOULD change as your progress.

If your decided you were going to run a marathon your first goal wouldn't be to run a marathon. Your first goal would probably be to run a 5k. The same concept should be applied to your health goals.

Start small and gradually work up to the big goal.

If you only drink 2 glasses of water a day setting a goal to drink 8 in a day is setting yourself up for failure. Don't do that friend! Set yourself up for success.