75 Hard tracker

The six rules, exactly as written

75 Hard is a 75-day mental-toughness programme created by Andy Frisella. Every one of those days asks for the same six things: two 45-minute workouts, one of which has to be outdoors whatever the weather; a diet you chose in advance, with no cheat meals; no alcohol; a gallon of water; ten pages of a non-fiction book; and a progress photo. There are no rest days, no substitutions and no partial credit. Miss one task and the programme says you go back to day 1.

That restart rule is why the tracking matters more here than on an ordinary habit app. A missed box is not a dent in a percentage — it is the whole thing. Knowing at 9pm that you are two bottles and ten pages short is the difference between finishing the day and losing two months of it.

Why the gallon gets more than one checkbox

Every other 75 Hard tracker gives the water rule a single tick box, and that is where they quietly stop being useful. A gallon is 128 US fluid ounces, about 3.8 litres. Nobody drinks that in one sitting, so a single box is something you fill in from memory at bedtime — and memory is generous.

So this page splits the gallon into the bottle you actually carry. Pick 16.9 oz, 24 oz, 32 oz or a 1 litre bottle and the water task becomes that many sub-ticks, which only clears when every one of them is filled. The arithmetic rarely divides evenly, and the tracker rounds up rather than down:

• 16.9 oz — 8 bottles (135 oz, so the last one is only about two thirds needed)
• 24 oz — 6 bottles (144 oz)
• 32 oz — 4 bottles (128 oz exactly)
• 1 litre — 4 bottles (3.8 L is the gallon, so the fourth is a partial)

Spreading it out is not a cosmetic detail. Your kidneys clear roughly 0.8 to 1.0 litres an hour at best, so a gallon taken in two sittings is the pattern behind almost every case of exercise-associated hyponatraemia — dangerously diluted blood sodium. The same gallon spread across sixteen waking hours is unremarkable for a healthy adult. The sub-ticks exist to make the spread visible.

Is a gallon a day actually necessary?

Honestly, no — for most people it is more than the body is asking for. The reference figures from the US National Academies (NASEM, formerly the IOM) are 3.7 litres of total water a day for men and 2.7 for women, and roughly a fifth of that comes from food. That puts the target from drinks at about 3.0 and 2.2 litres. A gallon from drinks alone sits above both.

That does not make it dangerous for a healthy adult who spreads it out, and there is a real argument that a fixed, slightly excessive number is easier to obey than a personalised one — which is more or less the point of the whole programme. But treat it as a rule you agreed to follow, not a physiological requirement. If you want your own figure, the water intake calculator works it out from your weight, activity and climate, and shows you how far the gallon is from it.

The people who should not simply commit to a fixed high intake: anyone with kidney disease or heart failure, anyone on diuretics, lithium or SSRIs that affect fluid balance, and anyone pregnant. For you this is a medical question with a real answer, and it is worth asking before day 1 rather than day 40.

The restart, and who decides it

When a calendar day rolls over with tasks still open, this tracker asks whether you missed it. It does not decide for you, and the question can always be dismissed. Two reasons for that. First, it only knows what you ticked in this browser — you might have drunk the last bottle and closed the tab. Second, a tracker that silently wipes 75 days of work because you forgot to open it on holiday is a tracker people stop trusting. The honesty has to come from you; the software just keeps count.

Where your progress is stored

In this browser, and nowhere else. There is no account, nothing is sent to a server, and no progress photo ever leaves your phone. The flip side is that clearing your site data, using a private window, or switching to a different device loses the lot — which is what the JSON export and import are for. Export on the old browser, import on the new one, keep the streak. If you would rather have something on paper for the fridge, the printable water tracker prints a blank grid.