The 30-day gallon water challenge has been trending for a while, gaining popularity on TikTok as people worldwide document their experiences. The premise is simple: drink a gallon of water daily for a month and reap benefits like better skin, improved sleep, and increased energy. Staying hydrated is crucial for overall health, playing essential roles such as aiding waste elimination, regulating body temperature, delivering nutrients to cells, and protecting vital organs and tissues.
Eat This, Not That! spoke with three individuals who recently completed the 30-day gallon water challenge to share their surprising results.
Before diving in, remember that drinking a gallon of water daily isn’t suitable for everyone. Always consult a healthcare provider before starting this challenge, especially if you’re pregnant, have a medical condition, or belong to a vulnerable age group. Results will vary, and excessive water intake without proper electrolyte balance can lead to health complications.
Personal Challenge
Everyone has their own reasons for taking on the gallon water challenge. For Samuel Davis, owner and CEO of London Gardeners, it was a personal goal to "boost my energy and enhance concentration." With spring being the busiest season for his gardening business, he wanted to feel like the best version of himself. What he didn’t anticipate, however, was how often he’d need to be near a restroom.
"I forgot to drink enough—especially when I was busy with projects or meetings. I was also surprised by how many bathroom trips this would require," Samuel shares.
Despite a few challenges along the way, he successfully completed the month-long experiment and appreciated the results. "Staying hydrated is quite literally a simple game-changer for productivity and overall well-being, but it does come with its trade-offs. This challenge reminded me how small changes can have a surprisingly big impact," he reflects.
Learning How to Consume So Much Water
For Daniel Vasquez, owner of Dynamic Auto Movers, one of the biggest challenges of the gallon water challenge was figuring out how to integrate so much water into his daily routine.
"The hardest part was deciding when to drink it, not how much," he shares. "I didn’t expect my entire day to revolve around water!" He quickly learned the importance of pacing. "If I didn’t space it out, I’d feel bloated and need to use the restroom every 20 minutes, which disrupted my productivity. Drinking one glass per hour instead of gulping it all at once made a big difference."
Similarly, Luke Seddon, owner and CEO of H2 Catering Equipment, found it difficult to fit a gallon of water into his schedule. "Drinking a gallon of water requires constant attention, which often interrupted my daily activities—especially during meetings or while traveling to meet clients," he explains. "It’s not just about drinking the water but also making sure you can easily step away when you need to."
To stay on track, Seddon set an alarm every two hours to remind him to drink and carried a water bottle wherever he went, refilling it as needed. These strategies helped him manage the challenge without letting it disrupt his day.
Higher Energy Levels
Davis hoped the 30-day gallon of water challenge would increase his energy, and it did.
"I realized that I had much more energy than usual, specifically in the late afternoons when I really feel like sleeping," he explains. "Moreover, my skin appeared much more hydrated than before."
Better Digestion
The most noticeable change for Davis was an improvement in his digestion.
"The first thing I observed with my water-drinking routine was a shift in digestion—I felt less bloated, and the best part was becoming more regular," he shares. "It also helped curb my hunger to some degree, which kept me feeling calmer and less irritable throughout the day."
Appetite Control
For Vasquez, the most noticeable change was a significant reduction in his appetite.
"One surprising difference was how much it curbed my hunger," he explains, noting the disappearance of midday cravings. "I didn’t expect water to impact my appetite so strongly, but it did. Staying hydrated kept me feeling full, and I naturally started eating smaller portions without even trying. That’s an underrated benefit of the gallon challenge that deserves more attention."
Clear-Headed
What changed for Seddon was his ability to focus in a way he didn't before. "I absolutely concentrated much better and was generally energetic throughout the day," he says. "Hydration definitely made thoughts clearer, so decision-making was faster, but kept me alert without the use of caffeine to get me going at specific points in the day."
How to Incorporate a Gallon of Water in Your Day
Drinking a gallon of water daily is no easy feat. Between meetings, deadlines, and other priorities, it’s challenging to remember to drink regularly and manage frequent bathroom breaks. However, Davis found a system that worked for him and shared these practical tips:
1. Start Early
Kick off your day with a full glass of water before breakfast. This simple habit sets the tone for the day and gives you a head start on your goal.
2. Break It Down
Instead of tackling an entire gallon all at once, aim for smaller, manageable goals—like four 32-ounce bottles. Breaking it down makes the task feel less overwhelming.
3. Add Some Flavor
Enhance your water with a slice of lemon or cucumber for a refreshing twist, especially on hot days. A little flavor can make drinking water more enjoyable and satisfying.