I Drank a Gallon of Water a Day. Here’s What Happened.

I tried the water challenge drinking a gallon of water every day for a month. Learn what happened and seven steps to help you succeed drinking a gallon a day.

Have you heard of The Water Challenge? It consists of drinking a gallon of water every day for 30 days.

The benefits of drinking a gallon of water a day are supposed to be pretty fabulous. As a personal trainer, I’ve known athletes and bodybuilders who swear by it.

I’ve also read claims that it can promote everything from healthier skin, better energy, weight loss and improve your overall cool factor (that last one purely based on claims that Beyoncé drinks a gallon of water a day).

The Importance of Hydration

Hydration is important, considering the human body is up to 60 percent water.

In my last post on hydration [1], we learned some of the sneaky signs of dehydration and that many people walk around dehydrated on a daily basis.

We also discovered that the old “drink eight glasses of water a day” saying is a myth. The actual bare minimal recommendation for daily beverage intake by The Institute of Medicine is approximately 13 cups of total beverages for men and 9 for women.

How Much Water is Too Much?

Some common objections I’ve heard from people when the subject of drinking a gallon of water a day include: “Is that much water even safe? Water poisoning is a thing, you know” and (my personal favorite from one naysayer on my Pinterest account) “That’s too much water, unless you are very extremely active, otherwise, you just pee out electrolytes”.

There are actually quite fair questions to pose. After all, water toxicity (or water poisoning) and electrolyte disorders and imbalances are no joking matters [2].

Can drinking a gallon of water a day cause either of these issues? The best way to address these concerns is, of course, not to take my word for it but to take a look at the research.

Will Too Much Water Make You “Pee Out Electrolytes”?

I’d already included research on water toxicity in this article when I originally published it. But since getting that comment on my Pinterest account (shutout to Michelle of Pinterest, wherever you may be, since this was actually a great point for discussion), I decided the electrolyte side of it was also worth a little investigation.

It is true that over-hydration [3] can cause an issue with your body’s electrolyte balance. But it is equally important to understand what over-hydration is and how it actually occurs.

Over-hydration is not the same thing as consuming more than the minimal recommendation for daily beverage intake.

In my post on dehydration, we learned about how much water is too much. Over-hydration (aka water toxicity or water poisoning) occurs when you consume a greater amount of water (or fluids) than your kidneys can process.

So how much water would you need to consume to trigger water toxicity (or water poisoning)?

According to Scientific American, the average adult can drink about four cups of water in an hour without causing any issues for the kidneys.

To exceed that amount (by just one cup) would require someone to consume 5 cups an hour. Spread over the course of a day, that would look like someone attempting to consume 40 cups (2.5 gallons) of water over an 8 hour time frame or 60 cups (3.75 gallons) of water over a 12 hour span.

Consuming one gallon of water (16 cups) over an 8-12  hour span during the day is well below those limits. You would only need to drink about 1.33 to 2 cups of water an hour over the course of the day to reach that goal.

So by that measurement, one gallon of water could be consumed quite safely by the average adult over the course of a full day.

My Water Challenge Experience

Having researched the parameters around healthy hydration, I felt confident moving forward with the water challenged. Drinking a gallon of water a day certainly seemed safe, but I had other questions that only experience could fully answer.

Are there benefits to going above and beyond the minimal hydration recommendations? To be more than “adequately” hydrated?

I considered myself a fairly health-conscious individual at the time. But like many people, I hadn’t always been mindful about hydrating outside of meal times and the gym.

How much of a difference could it really make? Was it practical? Realistic for the average person?

I decided to find out. I drank a gallon of water a day for a month. Here’s what happened.

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Gallon of Water a Day: Week One

So it begins.

I started without much of a plan, other than to keep refilling my cup as I drank it. By lunchtime, I realized had no idea how much water I’d consumed so far.

I didn’t want to miss the mark on the first day!

Then again, I didn’t want to drink more than a gallon either… (It’s not like I was shooting to be some hydration over-achiever.)

So on day two, I started using a water tracking app. This helped, although sometimes felt tedious measuring everything (water in my tumbler, smoothies, ice, etc.).

Cramming all of that water in one day felt impossible at first. There were times when I felt like a human water balloon: Ready to burst. I had to force myself to keep picking up that cup and sipping when I felt anything but thirsty.

Then there were the bathroom breaks. Every. Hour. Sometimes multiple trips.

My co-workers probably thought I was on drugs or slowly trying to tunnel my way to freedom out of the office bathroom.

And I learned the hard way that you do not want to fall behind on your intake and try to cram it all down a couple hours before bedtime. (Trust me. Not worth it.)

Overall, the first week was a little rough. Getting used to such an increased intake definitely seemed like a shock on my system at times and some days I felt bloated. But nothing worth having comes easy, so I kept chugging on.

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Gallon of Water a Day: Week Two

I decided to just invest in a proper gallon jug.

Initially, it was a little clunky to carry around but was incredibly helpful in more accurately tracking my intake. It also kept me visually motivated to empty it throughout the day.

It was also becoming easier to get through the full gallon in a day.

I was feeling less bloated than the week before. My energy level in the gym felt slightly more pizzazzed. And I noticed my body as beginning to develop a constant craving for water.

I hadn’t noticed any revolutionary differences in myself (like losing 20lbs, halos bursting out of my pores or a Proactive commercial sponsorship).

But I was encouraged by some of the small differences in week two. Among them, I was distinctly snacking less throughout the day (especially during my prime temptation times of mid-morning and mid-afternoon). Staying full of water seemed to keep the munchies at bay.

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Gallon of Water a Day: Week Three

Hello, energy.

Talk about adding pep to your step. I felt like I was practically springing out of bed in the morning. I was getting more reps in at the gym and exuding liveliness in my group exercise classes.

I felt good. Really good. I also didn’t notice my energy lagging mid-morning or afternoon when I usually wanted to turn to caffeine for a boost.

I had developed a natural drinking rhythm and was knocking out that gallon each day.

Staying on track with my water goal also had a motivating effect on other healthy goals throughout the day (positive meal choices, resisting cravings and pushing myself to the gym on unmotivated days).

I’m not saying I suddenly had mystical willpower, but each positive choice in your day can make it easier to say yes to another.

Also, it was surprising how accomplished I felt when I emptied my gallon. I mean, we’re not exactly talking about scaling Mount Everest. But it was a goal I succeeded in reaching, despite some challenges and discomforts; something new that once I wouldn’t have imagined myself trying.

Exceeding that expectation of myself was rewarding.

I was still making more daily trips to the bathroom, but my body had adjusted and I wasn’t going nearly as often as week one. Gone also was the initial bloating I experienced. Overall, week three was feeling pretty snazzy.

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Gallon of Water a Day: Week Four

Much the same as the previous week: Voluminous energy, productive workouts, and uplifted moods.

I don’t know how much of a placebo effect might have been influencing some of this positive energy, but I’ll take it either way.

My skin was improving too. I don’t currently struggle with acne, but I do have very dry skin. It was holding moisture better and needing less lotion. My face felt more luminous and I found myself wearing less makeup. Some of that was probably psychological, but I did get a couple comments that week that I looked “fresher” or brighter” somehow.

(Still waiting on that call, Proactive producers.)

Another unexpected perk of proper hydration is excellent digestive health. I know… Everyone snickers when someone throws the word “digestive” out there.

But the day is coming, my friend.

The day when snickers turn to sorrows as you stand in the grocery aisle, calling up Grandma to ask which brand of bran muffins she uses.

(All kidding aside, there are definitive links between constipation and inadequate hydration. If that’s something you struggle with, increasing your water intake is something to really consider.)

Each week felt easier to drink the full gallon a day. I woke up and found myself reaching for that first glass. I still enjoyed other drinks and allowed myself to have them in moderation, but I could also easily go without them. Water no longer seemed mundane or boring; I craved it.

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My Water Challenge Conclusions

So, is drinking a gallon of water a day doable? Absolutely.

The first week was rough, but then I found my groove. I didn’t experience any dramatic change in weight loss or skin condition, but I also didn’t have any prior weight or skin complaints.

I do find myself experiencing less bloating and weight fluctuation week to week and my skin has improved in terms of dryness.

It has also made an outstanding impact in my longtime struggle with comfort eating/snacking unproductively throughout the day.

The oral fixation of sipping from my cup along with keeping fluid in my stomach has been helpful in distinguishing when I’m actually hungry and when I’m feeling peckish out of boredom or moodiness. The temptation is still there sometimes, but staying full from the water makes it easier to say no to boredom munchies.

Another huge difference I’ve noticed has been my diet soda intake.

I started drinking diet pop in high school and drank it almost every day. In both high school and college, I would pick up a jumbo cup of Coke Zero at Sonic or a gas station and just sip on it all day. And even to this day, I still love me some diet soda.

But now I can go weeks without touching it and hardly notice. Because it’s not what I crave anymore.

Is it sustainable? Totally.

Each week after my initial 30-day challenge seemed to keep getting easier. Some days I found myself getting through a gallon and a half without thinking about it. There were also days I didn’t quite get the full gallon in, but I didn’t stress over it.

I will say, a few more daily bathroom breaks are unavoidable but really not disruptive to my overall routine. I’m still enjoying better energy in both the gym and throughout the day.

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7 Tricks to Drink a Gallon of Water a Day

Are you ready to try The Water Challenge? Or maybe just want to start generally increasing the amount of water you consume in a day? Here are a few tips I learned along the way that really helped.

1. Start Drinking a Gallon a Day Early

If you wait until mid-morning or lunchtime to begin drinking, it can feel overwhelming to think about getting all of that water in before bedtime.

And remember, realizing you have half a gallon left to drink near the end of the day and chugging a bunch of water right before bedtime is not doing yourself any favors.

Don’t delay getting started. Get going first thing in the morning and keep the momentum going throughout the day.

2. Track Your Gallon of Water Intake

Decide how you’re going to keep track of your water intake in advance.

I liked using a physical gallon jug. It was visually motivating to watch that water level go down throughout the day and eliminated the guesswork of if I had added up my ounces correctly.

Looking for a gallon that keeps you motivated? Check out this reusable motivational gallon jug.

But many people find success using water tracking apps or making it a goal to drink from and refill their water bottle a certain number of times per day. Some people like to physically write it down.

Try different things out until you find what works for you.

3. Incorporate Your Gallon of Water Creatively

I would pour water from my gallon into my morning breakfast smoothies as well as my post-workout protein shakes to help chip away at my daily total.

Craving an afternoon cup of tea? Pour straight from that gallon, heat, steep and enjoy.

Feel free to get creative with where you incorporate your water.

4. Drink You Water From A (Reusable) Straw

Sipping from a straw is quicker and more accessible. The less effort involved in a task does actually make a difference.

Having to open, sip, wipe your mouth off, re-close the lid and set down your bottle is a bigger process than just picking up a cup, sipping from the straw and setting it down. (Plus, it will keep you from having to reapply lipstick/lip gloss as often throughout the day, ladies.)

Time and accessibility have an impact on our daily decision making.

You’re more likely to snack from a bowl of candy on your desk at work than if you set it across the room because of accessibility and convenience. And you may be more likely to drink more water if you optimize your drinking convenience.

Reusable Drinking Straws With Cleaning Brush

Click here to buy on Amazon!

I drink from a 30oz tumbler with a reusable straw. During the initial challenge, I still carried around my gallon jug but pour my water into my ice-filled tumbler throughout the day.

When I drink from a straw I notice a considerable difference in how much I drink throughout the day.

And by utilizing a reusable straw, I feel better knowing it a healthy choice for both me and the environment.

5. Find Your Ideal Water Drinking Temperature

Water temperature makes a huge difference for me in terms of drinking volume and enjoyment.

I noticed when I switched from drinking from a regular cup to a temperature controlled tumbler (that kept my ice and my drink cold all day long) that I drank more and more readily began craving those refreshingly cold sips of water. Temperature controlled tumblers are actually quite affordable and a solid investment.

I take one of these with me everywhere I go, to work, the grocery store, around the house… You name it. There’s one by my side right this very moment.

Simple Insulated Tumbler with Reusable Straw

There’s some debate over drinking cold vs. warm water.

Studies have come out supporting the benefits of consuming both cold and room temperature water. At the end of the day, there’s no major evidence to prove it makes a huge difference one way or the other.

What ultimately matters is your personal preference. Will you drink more water if it’s ice cold vs room temp? I will. And if it helps me support my overall goal, that’s what matters.

6. Add Some Flavor into Your Water

In the beginning, I sometimes struggled with feeling bored over drinking plain water. So I would shake it up by adding some flavor into a few glasses of water throughout the day.

My four favorite ways of adding flavor into my water are:

• Quality protein powder
• Quality amino acid supplements
• Sugar free flavored water

Protein Powder for Hydration Goals

I know what you might be thinking “protein powder? That sounds like chalky yuck”. But hear me out. I recently discovered an incredible lightweight, smooth protein powder that mixes into water like a dream. (Seriously, it tastes like drinking a glass of lemonade or fruit punch.)

Isopure Infusions Refreshingly Light Protein Powder

I found out Isopure Infusions protein powder about it through a friend and female bodybuilder who incorporates a scoop into her water bottle to help meet her protein (and hydration) goals throughout the day (kind of a two birds with one stone trick).

It comes in several refreshingly smooth flavors and won’t break the bank (it’s actually surprisingly affordable for a quality protein powder). It’s a great way to flavor your water and help meet hydration and protein goals throughout the day.

Amino Acid Supplements for Hydration Goals

As a personal trainer and exercise enthusiast, I love a good amino acid supplement. Amino acids are the building blocks of protein (what your digestive system breaks protein-dense foods into in order to use and distribute those nutrients throughout your body).

When I’m working out in the gym, I love adding a flavored amino acids supplements into my water. They can help support muscle growth and recovery by fueling your body and muscles with a quick dose of amino acids. Because these amino acids are already broken down, your body can more readily access before/during/after workout (more quickly than say, a piece of food your body has to first breakdown and digest before distributing).

You can drink them anytime you want (I include them on rest days or even just because I enjoy the flavor with a boost of nutrients), but I usually aim to drink them 30 minutes before and during my workouts for purposes of fueling my muscles (I’ve noticed they really help make a difference in post-workout soreness too). You don’t have to utilize supplements to reach your exercise and nutrition goals, but they can be a handy tool.

Amino acid supplements to get you started:

High-Quality (Zero Artificial Sweetener) Amino Acid Supplements

• Thorne Research Amino Complex Powder
• Vital Proteins Recovery BCCA Powder

Budget Friendly Amino Acid Supplements

• XTEND BCAA Powders
• MusclePharm Essentials BCAA Powder

Vegan Friendly Amino Acid Supplements

• Naked BCAAs (Pure L-Glutamine Vegan)
• Honey Badger BCAA L+ EAA Electrolyte Powder (Vegan Keto)

When shopping for amino acid supplements, also pay attention to caffeine content. Buzz words like “energy” or “energized” usually count to caffeine content (some of them can be pretty significant). When I can, I aim for caffeine-free supplements (if using a caffeinated amino, I pay attention not to consume too much of it that it makes me jittery or consume it past lunchtime so it won’t risk interfering with my sleep cycles that night).

Sugar Free Flavored Water for Hydration Goals

Outside of the gym, I like to add sugar-free flavor mixes into my cup. My current favorite (that I literally keep with me in my purse with me at all day) is the non-caffeinated Orange Vanilla from Mio Vitamins. It tastes like you’re drinking an orange creamsicle dessert and is simply divine.

But just remember, when you’re adding flavor into your water, try to steer clear of drink mixes with added sugar or caffeine. 

Currently in my cup (like, literally as I type):

Mio Energy Liquid Water Enhancer Orange Vanilla

If you’re aiming to steer clear of artificial colors or sweeteners but still want to add some flavor to your water, homemade fruit water is a fantastic option. I have an entire guide on fruit water (including the nutritional myths and benefits, best flavor combinations along with a step-by-step tutorial on how to make your best, most flavorful pitcher of fruit water every time). Click here to check it out.

7. Be Realistic in Your Gallon a Day Goals

That first week you may not get your full gallon in every day (I often didn’t).

That’s okay.

You may also struggle going cold turkey on water at first, especially if you’re an avid soft drink, sweet tea or coffee drinker. It’s okay to try to taper your way down as you go. Just keep trying to get your gallon in and remember to have patience with yourself.

Final Thoughts on Drinking a Gallon of Water a Day

I attempted the water challenge for the first time back in 2017 when I originally wrote this article. In the following years since that time, I’ve continued striving to stay well hydrated and aim for drinking a gallon of water a day.

There have been seasons where I’ve fallen off here and there. But I’m always able to come back to it and get back into drinking a gallon (or close to it) and have the confidence to know if I could succeed that first time, I can do it again and again for many years to come.

Sometimes I use a physical gallon to help visually motivate me, other times I aim o refill my 30-ounce tumbler a certain number of times in a day.

What about you? Have you ever tried the water challenge? Or maybe are motivated and excited to try it for the first time? I’d love to hear from you in the comment section.

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Related Articles on Hydration

• How to drink collagen every day for big benefits
• 6 signs that you’re dehydrated
• Fruit-infused water: the benefits, myths and 20 fruit water recipes
• Celery Juice: Worth It or Overhyped?
• How to make almond milk from scratch
• How to make homemade oat milk

All writing and images of Rachel-Elise Woods copyright © 2020 Rachel Elise Woods. Originally published 03-22-17. Updated 03-14-2021.

Article References

1. Woods, Rachel Elise. “6 Signs That You’re Dehydrated.” Reesewoods.com, Reese Woods Fitness, 12 July 2015, reesewoods.com/6-signs-that-youre-dehydrated.
2. Ballantyne, Coco. “Strange but True: Drinking Too Much Water Can Kill.” Scientific American, 21 June 2007, www.scientificamerican.com/article/strange-but-true-drinking-too-much-water-can-kill.
3. “Fluid and Electrolyte Balance.” Medicineplus.Gov, U.S. National Library of Medicine, medlineplus.gov/fluidandelectrolytebalance.html. Accessed 12 Mar. 2021.