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Hydration & Movement Tracker
Simple daily checklist for water intake and movement breaks
A simple daily checklist to ensure you are drinking enough water and taking regular movement breaks. Small, consistent habits make a big difference.
Today's Score
0%
Water: 0/8
Movement: 0/8
Water Intake
Goal: 8 glasses per day. Tap to add or remove.
0
glasses
Time to hydrate -- 8 more to go
Movement Breaks
Check off movement breaks as you complete them
Morning
Morning
Midday
Afternoon
Anytime
Anytime
Evening
All Day
Time to move
Hydration Tips
- Keep a water bottle visible on your desk
- Drink a glass of water first thing in the morning
- Set hourly water reminders on your phone
- Drink a glass before each meal
- Flavor water with lemon or cucumber if plain water is unappealing
Movement Tips
- Set a timer to stand every 45-60 minutes
- Walk while on phone calls
- Park farther away or get off the bus one stop early
- Do 10 squats or pushups between tasks
- Stretch your hip flexors if you sit all day
Hydration & Movement Tracker