What are non-app water tracking methods?

Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.Tracking water intake effectively doesn't require technology. There are many effective ways to monitor hydration without relying on technology. I often recommend these solutions to clients who are overwhelmed by the numerous technology options available. They create awareness through simple cues, visual or behavioral.
Visual Monitoring
- Urine color checks: pale yellow indicates proper hydration
- Skin turgor test: pinched skin returning slowly suggests dehydration
- Lip moisture: chapped lips often signal inadequate intake
Container-Based Systems
- Marked water bottles with hourly intake goals
- Pitcher method: daily water measured in large container
- Glass counting: predetermined number per day
Behavioral Techniques
- Habit stacking: drinking after routine activities like emails
- Physical reminders: notes near sinks or workstations
- Meal pairing: consuming water before each snack or meal
Monitoring the color of urine offers immediate biological feedback. I instruct people to check the color of their urine each time they go to the restroom. A pale yellow color indicates proper hydration. A dark amber color indicates that the person should consume fluids immediately. This technique requires no special instruments; it simply requires a keen eye. This is my preferred method for staying hydrated during travel.
Marked bottles help us visually track progress. I use a 32-oz bottle with hourly markers. Two fills easily meet the minimum daily needs. The measurement marks eliminate guesswork about intake. Many customers find this is easier than notifications from their apps.
Habit stacking incorporates drinking into regular practices. I drink water after I check emails and before each meeting. Drinking water with meals is another way to make it a habit without reminders. The automatic part of a behavior happens after the effort to form the habit. Repeated behaviors require effort and then become almost effortless.
Flavor rotation effectively combats the monotony of drinking plain water. I use a weekly rotation of lemon, cucumber, and mint infusions. Herbal teas also count toward my hydration goals. The flavor of beverages keeps the experience enjoyable for a long time, without relying on artificial sweeteners.
Read the full article: 9 Best Water Intake Tracking Apps and Strategies