5 Amazing Benefits of Drinking a Gallon of Water a Day

by John Staughton (BASc, BFA) last updated -

Drinking a gallon of water a day can provide a number of impressive benefits to both physical and mental health, and it shouldn’t be too hard to do either! Benefits of drinking a gallon of water daily include lubrication of joints in the body, elimination of waste products & toxins, reduction in headaches, & mental alertness. 

Why Drink A Gallon Of Water A Day?

Regular water intake is essential to the proper functioning of the human body. The average person’s body is composed of 60% water, and every cell contains some. Even so, many people don’t drink enough water on a daily basis and are therefore dehydrated. According to Dr. Barry M Popkin and Dr.  Kristen E. D’Anci’s research report published in the Nutrition Review-Journal, as many as 75% of Americans may suffer from chronic mild dehydration, symptoms of which can include headaches, exhaustion, muscle cramps, joint pain, lack of concentration, and anxiety. [1] [2] 

Getting enough water every single day is important, but there are no strict guidelines as to how much you should drink. Some doctors recommend six to eight oz glasses a day at a minimum, while others say a daily intake of one ounce per pound of body weight is a good target. According to Jéquier E1 and Constant F, senior researchers at the Department of Physiology, University of Lausanne, Pully, Switzerland, sedentary people should take a daily fluid intake (from drinking water and other beverages) close to about 70–80%, while their daily food intake should not exceed more than 20–30%. Setting the goal of one gallon of water per day ensures that you will exceed these recommendations and prevent those unwanted symptoms of dehydration.  [3] [4] [5]

Woman taking distilled water in a glass from a water filter

Distilled water Photo Credit: Shutterstock

How to Drink A Gallon Of Water A Day?

Since drinking an entire gallon of H20 is more than what most people are used to, it is helpful to keep track of how much you drink every day. There are a few easy ways to do this.

  • Use a 16oz bottle – 8 16oz bottles equal 1 gallon of water, so if you drink from a 16oz bottle and fill it eight times a day, that will deliver the full gallon of water you want!
  • Use a gallon jug – Starting the day with a full gallon jug of water and drinking from it throughout the day will help ensure that you drink the full amount, and the physical presence of a large gallon will be a constant reminder to drink!
  • Track it with an app – There are even a few smartphone apps available to track daily water consumption.

When attempting to drink a gallon of water a day, it’s important to pace yourself and drink regularly throughout the day, rather than pounding 4-5 pints of water at the same time. 

Benefits of Drinking a Gallon of Water a Day

While there are few scientific studies to prove it, plenty of anecdotal evidence suggests that drinking a gallon of water every day can provide many benefits.

Clearer Skin

Your complexion can improve, as well as the brightness and firmness of your skin. Some claim that wrinkles can also disappear, but this has not been shown to be definitively true. Dr. Lídia Palma, Dr. Liliana Tavares Marques, both Portuguese researchers,  published a report in the Clinical, Cosmetic and Investigational Dermatology Journal that states that higher water inputs in regular diet have the potential to positively impact normal skin physiology, in particular in those individuals with lower daily water consumption.  [6]

Detoxification and Kidney Health

The body uses water to flush itself out via the kidneys. Drinking a gallon of water a day ensures that your kidneys can properly function, which can help prevent kidney stones, according to a study published in  [7]Journal of the American Dietetic Association by researchers at the University of Washington.

 Reduced Muscle and Joint Pain 

Getting enough water is important in keeping joints and muscles loose and can help eliminate muscle cramps, especially during and after exercise. [8]

Reduced Headaches

Mild headaches are a common indicator of dehydration, so increasing water intake to a gallon per day will relieve such headaches, which can be exhausting over time. University of Oxford researchers published a report in the Journal of Evaluation in Clinical Practices that states that water intake is the most cost-effective, non-invasive and low-risk intervention to prevent or reduce headache pain [9]

Mental Clarity

A major symptom of dehydration is reduced mental function. Drinking one whole gallon a day can improve concentration, mood, and even lower anxiety, which can, in turn, reduce chronic stress hormones and affect overall health in myriad ways, according to experts from the Research Institute of Child Nutrition in Dortmund, Germany.  [10]

Is Drinking A Gallon Of Water A Day Too Much?

It is possible to drink too much water at once, but it would take the average adult many gallons a day to reach unsafe levels. During the first few days of drinking a gallon of water, some bloating may occur, but the body will adjust quickly. As with any new diet or exercise routine, it’s best to consult a medical professional before making any major long-term changes.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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