Downloads

Hydration charts and printable assets

Free PNG charts for articles, classrooms, coaches, wellness newsletters, and personal tracking. Link back to WaterDailyGoal when you use them online.

PNG downloadDaily water intake chartA printable chart for common body weights with litres, ounces, and 250 ml glasses.Open asset PDF downloadDaily water intake chart PDFA lightweight PDF version of the body-weight water chart for printing or handouts.Open asset PNG downloadUrine color hydration chartA quick visual hydration check for classrooms, gyms, wellness posts, and clinics.Open asset PNG downloadSweat-rate worksheetA before/after workout worksheet for estimating hourly sweat loss.Open asset PNG downloadMilk hydration stat cardA shareable Beverage Hydration Index note: milk can retain fluid better than water.Open asset

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.