I think you can file a Form 8606 with the IRS on an advisory basis if you want to. This would have the benefit of keeping track of your basis on an ongoing basis (no pun intended), as the blog points out. Although the instructions do not require you to file the form if you're just contributing to a Roth.
Personally I have not filed Form 8606 for that reason, and I just keep my own records based on information from my IRA custodian and most but not all Form 5498s that I have received.
Yes, you should file Form 8606 if you do a Roth conversion or a Roth distribution. I have filed Form 8606 for my Roth conversions, but have just left Part III (Roth distributions) blank. If or when I take my first Roth distribution, I'll complete line 22 (Roth basis) according to the instructions and based on my records mentioned in the previous paragraph.