Water Tracker
Hydration blog
Practical, science-based guides to drinking enough water: how much you need, when to drink and how to build the habit.
Why you still need water in winter
Cold weather blunts thirst, heated air is dry, and winter layers make you sweat. Why dehydration happens in winter too, and easy ways to keep drinking.
Is drinking water with meals bad for digestion?
No, water with meals doesn't dilute stomach acid or ruin digestion. What the evidence says, how water affects fullness, and when to drink less at the table.
Log water from your Home Screen and Lock Screen
Interactive widgets let you log a glass without opening an app. How to add water widgets to the Home Screen, Lock Screen and StandBy, and where to put them.
Does drinking water help you lose weight?
Water won't melt fat, but it can help. What studies on drinking water before meals show, why swapping sugary drinks matters most, and what to expect.
Does drinking more water improve your skin?
Drinking more water helps skin a little, mostly if you drink little to begin with. What the research shows and what dermatologists say actually works.
20 water-rich foods that help you stay hydrated
Cucumber, lettuce, watermelon and more: 20 foods that are 85 to 96% water, with USDA figures, serving examples and easy ways to eat more of them.
Water reminders that actually work (without nagging)
How often to get water reminders, when to start and stop them, why they should go quiet once you hit your goal, and how to set them up in Water Tracker.
How to calculate your water intake from body weight
A simple rule of thumb (about 33 ml per kg, or half an ounce per pound), worked examples in kg and lb, exercise adjustments, and where formulas fall short.
How to make drinking water a habit that sticks
Why motivation fades and habits last, how long a water habit really takes to form, and a step-by-step plan with cues, habit stacking, tracking and streaks.
How much of your water comes from food?
Food supplies around 20–30% of the water you take in. How much that is in milliliters, which foods matter most, and what it means for your daily drinking goal.
Hydration, focus and memory: what studies show
Losing about 2% of body weight in fluid can blunt attention and coordination. What research on adults and children shows, and what it means for your day.
How to choose and clean a reusable water bottle
Stainless steel, glass or plastic? Which bottle size fits your day, what BPA-free really means, and a simple daily and weekly cleaning routine.
Drinking water before bed: good or bad?
A small glass of water before bed is fine for most people. A large one can wake you up to pee. How to time your drinks so you sleep well and stay hydrated.
How fast does your body absorb water?
Water reaches your blood within about 5 minutes and is fully absorbed in roughly 75 to 120 minutes. What speeds it up, what slows it down, and why it matters.
What your urine color says about your hydration
From clear to dark amber: how to read your urine color as a hydration check, and when beets, B vitamins or medicines change the color instead.
How to track your water intake on iPhone
Three ways to track water on iPhone: the Health app, a dedicated app or Shortcuts. What to look for, and a step-by-step setup that takes two minutes.
Tap water vs bottled water: which is better?
In most of Europe and the US, tap water is safe, tightly monitored and far cheaper than bottled water. When bottled makes sense, and when a filter helps.
How to measure your sweat rate (and why it matters)
Weigh yourself before and after a workout to learn how much you sweat per hour. A step-by-step method, a worked example and how to use the result.
Sports drinks vs water: which one do you need?
For most workouts under an hour, water is all you need. When sports drinks actually help, how much carbohydrate long sessions call for, and the sugar catch.
Is sparkling water as hydrating as still water?
Yes, sparkling water hydrates just like still water. Here's what the bubbles mean for your teeth, bloating and sodium, and how to choose a good one.
Log water with Siri, Shortcuts and the Action Button
Hands-free water tracking: the Siri phrases to use, how to build a shortcut for your own bottle, set up the Action Button, and automations that help.
Sipping vs chugging: what's the best way to drink water?
Spreading water out keeps more of it in your body than drinking it all at once. What the studies show, when gulping is fine, and a simple daily pattern.
Signs of dehydration in adults
Thirst, dark urine, headache, dizziness: how to spot dehydration early, which signs mean it is serious, and when to get medical help right away.
What to drink when you're sick: fever, vomiting, diarrhea
What to drink with a fever, vomiting or diarrhea, when oral rehydration salts beat plain water, how to sip when you feel sick, and when to get help.
Hydration for runners: from 5K to marathon
How much runners should drink for a 5K, 10K, half marathon and marathon, why thirst is a good guide, when to add sodium, and how to avoid overdrinking.
How much water do you need during pregnancy?
Pregnancy adds about 300 ml (10 fl oz) a day to your water needs. The official numbers, what counts, nausea, heat, and when to call your midwife or doctor.
Hydration for older adults: why thirst isn't enough
Older adults need as much water as younger ones but feel less thirsty. Why the risk rises with age, how medicines play a role, and tips for caregivers.
Should you drink water first thing in the morning?
A glass of water after waking is a good habit, but not magic. What happens overnight, what the evidence says about metabolism, and how to use the habit well.
How much water do children need? A guide by age
Children's water needs by age, from babies to teens, based on EFSA and US reference values, plus practical tips to help kids drink enough water.
Water and kidney stones: how much to drink
If you've had a kidney stone, urologists advise drinking enough to pass at least 2.5 liters of urine a day. What that means in glasses and how to hit it.
10 hydration myths, debunked
Is thirst too late? Does coffee dehydrate you? Should urine be clear? Ten common beliefs about drinking water, checked against the evidence.
How much to drink before, during and after exercise
Sports science guidance on how much water to drink before, during and after a workout, with simple numbers, a 2% rule and when plain water is enough.
How to drink enough water at work
Practical ways to stay hydrated at your desk, in back-to-back meetings, on long shifts, outdoors in the heat and on your commute, with NHS and NIOSH data.
How much water should you drink a day?
EFSA says 2.0 l for women and 2.5 l for men, US experts say 2.7 and 3.7 l. What these numbers really include, and how to find the right amount for you.
How to stay hydrated in hot weather
A practical plan for hot days and heatwaves: how much to drink, when, what to avoid, how to spot heat exhaustion and heatstroke, and who's most at risk.
Staying hydrated on flights and at altitude
Cabin air is very dry, but does flying really dehydrate you? What the evidence says about cabin humidity, alcohol in the air and drinking at high altitude.
Electrolytes: when do you actually need them?
Most people get all the sodium and potassium they need from food. Here's when electrolyte drinks or tablets genuinely help, and when water is enough.
Is "8 glasses of water a day" a myth?
Where the 8x8 rule came from, what a 1945 recommendation actually said, what researchers found since, and when eight glasses is too little or too much.
Can you drink too much water?
Yes, though it's rare. How overdrinking dilutes sodium in your blood (hyponatremia), who is really at risk, the warning signs and how much per hour is too much.
15 easy ways to drink more water
Fifteen practical, low-effort ways to drink more water every day, from where you keep your bottle to meal cues, simple swaps and tracking.
Don't like plain water? 12 ways to make it easier
If plain water bores you, here are 12 ways to drink more without sugar: temperature, fruit and herb infusions, sparkling water, herbal tea, food and more.
Do coffee, tea, milk and juice count as water?
Yes, most drinks count toward your daily fluid goal. What the beverage hydration index study found, why coffee isn't the problem, and which drinks to limit.
Can dehydration cause headaches?
Yes, not drinking enough can trigger a headache, and water often eases it within hours. What the research shows, what to do, and when it's something else.
Tired all the time? How dehydration affects energy
Losing just 1–2% of your body weight in fluid can leave you more tired, tense and grumpy. What the studies show, and how to tell if water is the problem.
Can water help with constipation?
Water helps with constipation mostly when you pair it with fiber. What the evidence shows, how much fiber and fluid to aim for, and when to see a doctor.
Does coffee dehydrate you? What the research says
Coffee has a mild diuretic effect, but for regular drinkers a few cups a day hydrate about as well as water. Here is the evidence and a sensible caffeine limit.
Hydration while breastfeeding: how much to drink
Breastfeeding adds about 600–700 ml a day to your water needs. Why thirst is a good guide, and why drinking extra won't boost your milk supply.
How to track water on Apple Watch
Log a glass from your wrist with the Digital Crown, see progress on your watch face, and keep tracking without your iPhone. A practical setup guide.
How to log water in Apple Health (and see your history)
Where Water lives in the Health app, how to add a drink by hand, pin it to your Summary, read the charts, and let apps save your drinks for you.
Alcohol, dehydration and hangovers: what helps
Alcohol makes you lose more water by blocking a hormone that tells your kidneys to hold on to it. What that means for hangovers, and what actually helps.