Daily Hydration Tracker

Dehydration is one of the most common and preventable side effects of GLP-1 therapy. Track your water intake hourly. Each box = 8 oz (1 cup). Check off each glass as you drink it.

Name:

Week of:

Body Weight: lbs

Calculate Your Daily Goal

Your weight (lbs) / 2 = your minimum daily water intake in ounces

Example: 200 lbs / 2 = 100 oz = about 12.5 glasses (8 oz each)
My daily goal: _______ lbs / 2 = _______ oz = _______ glasses

Time	Mon	Tue	Wed	Thu	Fri	Sat	Sun
7:00 AM	☐	☐	☐	☐	☐	☐	☐
8:00 AM	☐	☐	☐	☐	☐	☐	☐
9:00 AM	☐	☐	☐	☐	☐	☐	☐
10:00 AM	☐	☐	☐	☐	☐	☐	☐
11:00 AM	☐	☐	☐	☐	☐	☐	☐
12:00 PM	☐	☐	☐	☐	☐	☐	☐
1:00 PM	☐	☐	☐	☐	☐	☐	☐
2:00 PM	☐	☐	☐	☐	☐	☐	☐
3:00 PM	☐	☐	☐	☐	☐	☐	☐
4:00 PM	☐	☐	☐	☐	☐	☐	☐
5:00 PM	☐	☐	☐	☐	☐	☐	☐
6:00 PM	☐	☐	☐	☐	☐	☐	☐
7:00 PM	☐	☐	☐	☐	☐	☐	☐
8:00 PM	☐	☐	☐	☐	☐	☐	☐
9:00 PM	☐	☐	☐	☐	☐	☐	☐
Electrolytes?
Daily Total	/____	/____	/____	/____	/____	/____	/____

Each checked box = 8 oz. Herbal tea, broth, and flavored water count. Coffee and alcohol do not count toward your goal.

Urine Color Reference

Ideal

Good

Drink more

Dehydrated

Very dehydrated

Aim for pale yellow (first two colors)

Tips for Nausea Days

- Take tiny sips, not big gulps
- Try ice chips or popsicles
- Add a splash of lemon or lime
- Drink between meals, not with meals
- Room temperature water may be easier

Electrolyte Reminders

- Add electrolytes on injection days
- Look for: sodium, potassium, magnesium
- Choose low/no sugar electrolyte packets
- Coconut water is a natural option
- Extra important if vomiting or diarrhea

Dehydration Warning Signs

Dark yellow or amber urine
Dry mouth and lips
Headache
Dizziness or lightheadedness
Fatigue beyond normal
Rapid heartbeat
Reduced urination
Muscle cramps

If symptoms persist, contact your healthcare provider.