Water is needed for many functions, from regulating body temperature to digestion, blood circulation and kidney function. Not getting enough fluids during the day can lead to headaches, tiredness, constipation and trouble concentrating. Daily fluid needs vary with age, weight, weather, physical activity and health. There is no single number that fits everyone; not feeling thirsty and pale urine are usually good signs that you are getting enough fluid.
In pregnancy your blood volume increases, and extra fluid is needed for the baby and the amniotic fluid. Drinking enough water during this time helps lower the risk of constipation and urinary tract infections. During breastfeeding, fluid needs also rise for milk production. On busy days, especially hours spent caring for a baby, it is very easy to forget to drink. Small regular reminders are the most practical way to close that gap.
The goal of water tracking is not to drink a lot at once but to build a regular habit spread across the day. Small rituals, like a glass when you wake up, one with each meal and one after exercise, make it easier. If you need to limit fluids because of heart or kidney disease, set your goal with your doctor. Other drinks and water-rich foods also count toward your daily fluid intake.
What you can do
- Log each glass with one tap on the 'I Drank Water' button, and undo one you added by mistake.
- Set a daily glasses goal; the default goal starts higher during pregnancy and the newborn period.
- Shows how many glasses are left to reach your goal.
- Choose a reminder interval between 30 minutes and 4 hours.
- Set the times your reminders start and stop yourself.
- Once you reach your daily goal, the rest of that day's reminders go quiet.
How to use it
- Set your daily glasses goal in settings.
- Choose the reminder interval and start and end times, then turn on notifications.
- Tap 'I Drank Water' each time you drink a glass.
- Follow how many glasses are left during the day; reminders stop on their own once you reach your goal.
Frequently asked questions
How many glasses of water should I drink a day?
Daily water needs vary from person to person. Age, weight, air temperature, physical activity, pregnancy and breastfeeding all affect them. The well-known eight glasses rule is a rough starting point, not an exact measure. Other drinks and water-rich foods also count toward your fluid intake. Not feeling thirsty and having pale urine usually show that you are getting enough fluid.
How much water should I drink while pregnant?
In pregnancy your fluid needs increase compared with before pregnancy because of higher blood volume and amniotic fluid. That is why it is recommended to drink water throughout the day and not wait until you are thirsty. The exact amount depends on your weight, activity and the weather. If nausea or vomiting keeps you from drinking enough, try small, frequent sips, and see your doctor if you cannot keep fluids down.
What are the signs of dehydration?
Thirst, dry mouth, dark and scant urine, headache, tiredness, dizziness and constipation are common signs of fluid loss. In more serious cases a racing heart, confusion and fainting can occur. For mild symptoms, drinking water is usually enough. If symptoms are severe or you cannot keep fluids down because of vomiting or diarrhea, see a doctor.
Can you drink too much water?
For a healthy adult, drinking water spread across the day is generally safe because the kidneys get rid of extra fluid. However, drinking a very large amount in a short time can lower blood sodium and, rarely, cause serious effects. People with heart or kidney disease may need to limit fluids. In these cases, decide how much water to drink with your doctor.