Water is the most important nutrient your body needs, yet chronic mild dehydration is remarkably common. Most adults don't drink enough, and the effects are subtle but significant: reduced concentration, lower energy, impaired digestion and even increased hunger (your brain often confuses thirst for hunger). LBN includes a free hydration tracker that makes it simple to monitor your daily water intake alongside your nutrition.
is the recommended daily water intake for most adults. The exact amount depends on your body weight, activity level and climate. LBN calculates a personalised target based on your profile.
Why Water Tracking Matters
Dehydration doesn't just mean feeling thirsty. Even a 1-2% drop in hydration levels can affect your cognitive performance, exercise capacity and mood. Research published in the Journal of Nutrition found that mild dehydration causes headaches, fatigue and difficulty concentrating, particularly in women. For people tracking calories and trying to lose weight, adequate hydration is even more critical because your body needs water to metabolise stored fat.
If you're tracking your calories and macros but ignoring water, you're missing a fundamental piece of the puzzle.
LBN's Water Tracking Features
Personalised Goal
LBN calculates your recommended daily water intake based on your body weight and activity level. A 70kg moderately active person might get a 2.4L target, while an 90kg active person might get 3.1L.
Quick-Tap Logging
Log a glass (250ml), a bottle (500ml) or a custom amount with a single tap. No typing required. The fastest water logging of any nutrition app.
Visual Progress
A progress bar on your home screen shows how close you are to your daily goal. Watch it fill up throughout the day as a motivating visual cue.
Hydration History
Review your water intake over days, weeks and months. Spot patterns and see how your hydration correlates with your energy levels and nutrition consistency.
Smart Reminders
Set reminders to prompt you to drink at regular intervals. Particularly useful if you get absorbed in work and forget to hydrate throughout the day.
Integrated View
Your water intake appears alongside your food diary, calorie count and macro breakdown. One dashboard, one complete picture of your daily nutrition.
How Your Water Log Looks
Track every glass and watch your progress build throughout the day
How to Log Water in LBN
How Much Water Do You Actually Need?
The "8 glasses a day" rule is a simplification. Your actual needs depend on several factors:
- Body weight — A good starting point is 30-35ml per kg of body weight
- Activity level — Add 500ml-1L for every hour of exercise
- Climate — Hot weather and heated offices increase your needs
- Diet — High-protein diets (common among fitness-focused people) require more water for protein metabolism
- Caffeine and alcohol — Both are mild diuretics that increase water loss
For example, an 80kg person who exercises daily might need 2.8L baseline plus 750ml for their workout, totalling around 3.5L per day.
Drinking adequate water can actively support your weight loss goals. A study published in Obesity found that people who drank 500ml of water before meals lost 44% more weight over 12 weeks compared to those who didn't. Water also helps your kidneys flush out waste products from fat metabolism. If you're tracking your calories and exercising regularly, proper hydration amplifies your results.
The best hydration strategy is to drink consistently throughout the day rather than chugging large amounts at once. Start your morning with a glass of water before coffee. Keep a filled bottle at your desk. Drink a glass with every meal. Use LBN's reminders until the habit becomes automatic. Most people find that after 2-3 weeks of tracking, they naturally reach for water more often without needing prompts. Pair this with your food diary logging and it all becomes one smooth routine.
Signs You're Not Drinking Enough
- Dark yellow urine (it should be pale straw colour)
- Persistent headaches especially in the afternoon
- Fatigue and low energy even after adequate sleep
- Dry skin and lips
- Muscle cramps during or after exercise
- Increased hunger (your brain mistakes thirst for hunger)
- Poor concentration and brain fog
Free With No Limits
LBN's water tracker is completely free with no daily limits, no premium gates and no ads blocking the interface. Track every glass, every day, for as long as you like. Free
Hydration is the foundation of good health and the easiest nutritional habit to improve. LBN's water tracker gives you the tool, the reminders and the motivation to drink enough every day. Combined with your calorie and macro tracking, it completes the picture of your daily nutrition. Download LBN free on Android and start tracking your water intake today.
