Recommended water intake for healthy adults is 8 to 12 cups per day (64 to 96 ounces). Make sure you drink enough water by finding a way to track your intake that works for you.

Tracking with MyFoodDiary

If you are logging your foods with MyFoodDiary, you can add a water tracker to the Analysis page. Once you’ve logged into your account, simply click the menu icon in the top right, select “settings,” and then choose “goals.” Once you’ve set a water consumption goal, you will see a progress bar on the Analysis page. To log water, simply add it to your food diary like any other food.

Use a designated water bottle

Designate a water bottle to use every day, and know how many ounces it holds. For example, you can keep a 32-ounce bottle with you to sip from all day, keeping in mind you will need to drink two bottles to reach 64 ounces. Set time-based water goals. For example, drink 12 ounces by lunch, or finish a whole bottle before your evening workout.

Be creative

A more creative way to track water intake can be fun for the whole family. First, select 8 to 12 dried beans from the pantry, depending on how many glasses of water you need each day. Keep two small bowls on the countertop or on your desk where you will see them. Each morning, place all of your beans in one bowl. Every time you drink a cup (8 ounces) of water, take a bean out of the first bowl and place it into the second bowl. By the end of the day, you’ll know you have reached your goal if you have transferred all of your beans to the second bowl.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.