Summer is here, and with soaring temperatures comes an increased risk of dehydration. Yet many people still struggle to drink enough water throughout the day. Busy schedules, long commutes, work demands, and simply forgetting to refill a bottle can make hydration an afterthought.
To address this problem, millions of people now use water tracker apps, smartphone applications designed to monitor daily water intake, send hydration reminders, and help users build healthier drinking habits. But do these apps actually work?
Emerging research suggests they can. Studies indicate that hydration reminder tools and smartphone health apps may improve water consumption, increase awareness of healthy behaviors, and support long-term habit formation. While they are not a substitute for medical care, they may help people stay on track with one of the simplest yet most important health habits: drinking enough water.
Most hydration apps use a straightforward system. Users enter information such as age, weight, activity level, and sometimes local weather conditions. The app then calculates a recommended daily water intake goal and sends reminders throughout the day.
Common features include:
Water intake logging
Personalized hydration goals
Push notifications and reminders
Progress tracking and charts
Streaks and achievement badges
Smartwatch and fitness tracker integration
The goal is to encourage consistent hydration by making water consumption visible, measurable, and easier to remember.
Hot weather increases fluid loss through sweating. Outdoor activities, exercise, travel, and prolonged exposure to heat can further increase hydration requirements.
Water plays a crucial role in:
Regulating body temperature
Supporting kidney function
Maintaining blood volume
Delivering nutrients throughout the body
Preventing fatigue
Supporting concentration and cognitive performance
Even mild dehydration can affect mood, attention, and physical performance. During summer, maintaining adequate fluid intake becomes especially important for overall health and well-being.
One of the most relevant studies on hydration tracking is the 2023 pilot study, "Comparison of Two Reminder Interventions to Achieve Adequate Water Intake and Hydration in Women: A Pilot Study", published in the Journal of Exercise and Nutrition by Brenda Reeves and colleagues.
The researchers evaluated two reminder interventions among healthy women over five weeks: a motivational water bottle and a water reminder app. Both interventions significantly increased water consumption.
The study found that participants increased their water intake by nearly 29% on average and consumed more than 72 ounces of water daily. Researchers also observed that confidence in maintaining healthy habits, known as self-efficacy, played a role in hydration success.
These findings suggest that simple reminder systems, including hydration apps, can help users drink more water consistently.
Another study, "Patients' Experiences of Using Smartphone Apps to Support Self-Management and Improve Medication Adherence in Hypertension", conducted by Ciara McBride, Eimear Morrissey, and Gerard Molloy from the University of Galway, explored how patients used smartphone applications to manage their health.
Participants reported that app-based reminders increased awareness, encouraged accountability, and helped them maintain healthy daily routines. Many users found the apps easy to use and valuable for supporting behavior change over time.
The kidneys rely on adequate hydration to remove waste products and maintain fluid balance.
Insufficient fluid intake may contribute to dehydration and can place additional stress on kidney function. For individuals with kidney-related concerns, healthcare providers often emphasize the importance of maintaining appropriate hydration levels.
Additional evidence comes from the study "Mobile Health App Interventions to Support Self-Management in Chronic Kidney Disease: A Systematic Review", published in JAMA Network Open and related digital health research examining patient engagement and self-management.
Researchers found that mobile health applications can improve health monitoring, encourage self-management behaviors, and increase patient engagement. These findings support the broader idea that digital tools can help individuals track health-related habits more effectively.
Also see: Heat, Illness and Dehydration
While scientific studies evaluate hydration reminders rather than individual commercial apps, several hydration trackers use features similar to those shown to support behavior change.
Created by Ukrainian designers Vitalii Mogylevets and Polina Komisarova-Mogylevets, Waterllama transforms hydration tracking into a gamified experience. Users unlock animated animal characters, complete challenges, and receive personalized reminders based on activity levels and weather. Its playful design makes hydration feel engaging and may encourage users to stick with the habit over time.
Hydro Coach was developed by an independent health-tech team focused on helping users build sustainable hydration habits. The app calculates personalized hydration goals using body weight, activity levels, and environmental factors. It also offers detailed statistics, customizable reminders, and fitness platform integration, making it attractive to users who prefer a data-driven approach to water tracking.
Founded by Kriss Smolka through Funn Media, WaterMinder is one of the earliest dedicated hydration-tracking apps. It allows users to set personalized water goals, receive smart reminders, track different beverages, and synchronize data with health platforms and smartwatches. Its simple interface and focus on habit-building have helped it maintain a loyal user base over the years.
While staying hydrated is important, drinking excessive amounts of water can be harmful. Overhydration may dilute sodium levels in the blood, leading to a condition called hyponatremia.
People with kidney, heart, or certain endocrine disorders may be at higher risk and should follow hydration recommendations provided by their healthcare professionals.
Current evidence suggests that water tracker apps can help improve hydration habits by increasing awareness and providing timely reminders. Studies indicate that reminder-based interventions can boost water intake, while health apps may support long-term behavior change. As temperatures rise, these tools can serve as simple prompts to stay hydrated.
References:
1. Kong, Kayla L., and Amanda M. F. Chua. “Can Smartphone Applications Increase Water Intake? A Randomized Controlled Trial.” Journal of Exercise and Nutrition 7, no. 2 (2024). https://journalofexerciseandnutrition.com/index.php/JEN/article/view/142?
2. McBride, Ciara M., Eimear C. Morrissey, and Gerard J. Molloy. “Patients’ Experiences of Using Smartphone Apps to Support Self-Management and Improve Medication Adherence in Hypertension: Qualitative Study.” JMIR mHealth and uHealth 8, no. 10 (2020): e17470.
3. Hakam, Niv, José Luis Guzman Fuentes, Behzad Nabavizadeh, Anirudh Sudhakar, Jessica Li, Alexandria Nicholas, Adam Tahir, Lisa Lui, David S. Jones, Stephen Bent, and Benjamin N. Breyer. “Outcomes in Randomized Clinical Trials Testing Changes in Daily Water Intake: A Systematic Review.” JAMA Network Open 7, no. 11 (2024): e2447621. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2827021?
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