Downloads
Hydration charts and printable assets
Make a weekly bottle tracker, refill card or team handoff sheet. Preview blank or personal PDFs in English and Brazilian Portuguese, or browse the existing English charts and cards.
Asset library
Printables, charts, and cards.
Printable planning sheets
Preview and download without an account. Personalized files are made in your browser.
PDFs are available in English and Portuguese (Brazil). The preview shows the selected file language.
Weekly bottle tracker
Blank worksheet - fill in your own plan
Daily beverage plan: ________
Container: ________
| Day | Plan | Logged | Notes / check |
|---|---|---|---|
| Monday | |||
| Tuesday | |||
| Wednesday | |||
| Thursday | |||
| Friday | |||
| Saturday | |||
| Sunday |
Adult planning tool. Clinical fluid limits and clinician instructions override this sheet. Do not force drinking to complete a target.
Daily estimates use site assumptions, not a measured need. Team and race amounts are chosen by you; no medical dose or sodium requirement is calculated.
waterdailygoal.com/methodology | waterdailygoal.com/hydration-evidence
Personalized PDF is created in your browser. Keep the file private if it includes personal settings.
Fixed reference files use the units printed on each sheet. PDF planner settings do not change these PNGs or reference PDFs.
Usage note
These are wellness education assets, not medical advice. They work best when paired with the full calculator and methodology page, especially for pregnancy, older adults, heavy training, heat exposure, medications, or medical conditions.