How to Stop Comparing Yourself to Others

Overcoming comparison to become the best version of yourself

It’s natural to compare yourself to others (and even envy them) if you hop on your social media for a few minutes. With just a few scrolls, you’re bombarded with vacation photos, status updates, and glossy ads. But, it doesn’t mean you have to “keep up” to live a content and meaningful life. In this article, we’ll teach you how to avoid certain triggers so you can stop comparing yourself to others. If your comparative thoughts are dragging you down, keep scrolling to discover some effective coping strategies.

[Edit]Things You Should Know

• Identify the people or events that prompt your comparative behavior, and write down your negative thoughts so you can limit your exposure to these triggers.
• Make a list of your strengths and accomplishments so you can focus on the positive aspects of your life.
• Set screen time limits for your social media to minimize your comparative thoughts, or mute accounts that make you feel “behind” in life.

[Edit]Steps

[Edit]How to Overcome Comparison

1. Identify your triggers and avoid them. To stop comparing yourself to others, pay attention to the people or events that prompt your behavior. Do you feel discontent with your life after looking at luxury goods? Is there someone who constantly makes you feel bad about yourself? Write down your comparative thoughts as soon as they happen so you can limit your exposure to these situations (or avoid them altogether).^[1]
   
   • By tracking and acknowledging the way comparison makes you feel, you're more likely to change your negative behavior.
   • If you’re struggling to find the cause of your comparative behavior, you can also assess your self-esteem. Do you have a positive opinion about yourself? Do let others greatly impact your mood? If you care a lot about what other people think of you, it may be a sign to work on your happiness and improve your self confidence.
2. Write down your positive traits. When you minimize your abilities, it becomes easier to compare yourself to others—you might focus on their strengths and ignore your own completely. To avoid this negative behavior, make a list of your strengths and talents—whether it's being a good listener or having a great sense of style. By acknowledging your best qualities, you can learn to love yourself and boost your self-esteem.^[2]
   
   • To remind yourself of your positive traits, write them down on a sticky note and post it on your bathroom mirror or somewhere you will see every day.
   • When you’re feeling down or insecure, repeat the list aloud to fight negative thinking. You could say, “I am genuine. I am a loyal friend. I am an incredible photographer.”
   • If you’re having trouble creating a list, ask a trusted friend or family member what they think your best qualities are—they might mention something you never thought of before.
3. Keep a gratitude journal. A gratitude journal helps you recognize the things you may take for granted so you can fully appreciate them. To start journaling, reflect on the little things that bring you joy and write down why you’re grateful for them. By acknowledging the positive aspects of your life, you can shift your focus from others to yourself.^[3]
   
   • Instead of listing things you're grateful for, explain how they impact your life in detail. For example, if you jog in the park every day, you might express how you’re grateful for your health and how jogging helps you combat stress at work.
   • You can also practice gratitude every day by adopting an appreciative and open attitude. Pay attention to the compliments you receive or random gestures of kindness from others, no matter how small they seem.
   • Keeping a gratitude journal can increase your chances of overcoming comparison, but you may forget about it if you have a busy schedule. Set a reminder to write at least once a week so you can actively express appreciation.
4. Appreciate others instead of envying them. Consider the advantage that others can bring you. If you have friends who are highly achieving people, you might consider that their networks are full of people who might be able to help you become more successful in your life. Instead of envying their success, be supportive and use their success to your advantage.^[4]
   
   • For example, you might look at pictures of athletes to admire their fitness. Instead of feeling inferior and jealous, you can use these as motivation to make changes in your life. You could change your eating habits and get more exercise so you’re using the pictures productively instead of negatively.
5. Work on improving your abilities. Instead of focusing on your “weaknesses,” reflect on the areas you can improve. Take classes, workshops, or lessons to hone your skills and techniques, and don’t be afraid to ask other people for help along the way. By prioritizing yourself, you can boost your self-confidence and find your place and value.^[5]
   
   • Remember that perfection is an unproductive thought pattern where one holds an unrealistic ideal as a standard of achievement. Recognize that everyone's circumstances are entirely unique, but you can always work on improving your abilities to make yourself happy.
6. Compete against yourself. Instead of comparing your life to other people, use comparison to become an improved version of yourself. Set goals for yourself and try to improve your own personal best. Achieving these goals can help you establish a set of experiences separate from others’ expectations.^[6]
   
   • When you set a goal for yourself, track your progress so that you can see how you are moving toward that goal. That way, you can focus on yourself and not on other people.
   • For example, if you’re training for a marathon, run for a longer distance each week until you hit the 26-mile mark, and track how much improvement you see every week. By charting your progress, you can see how far you’ve come and how much further you have to go.
7. Judge yourself by your own standards. When you consider your background and current situation, you can reduce the competition you feel towards others because their expectations are not yours. For example, if you’re taking longer to get a graduate degree than some of your friends, think about how you are also working full-time or caring for your elderly parents.^[7]
   
   • Remember that everyone has different levels of privilege that impact their life—whether it’s time, money, or resources. Your journey is unique to you, so be patient as you work toward your goals.
8. Decrease your exposure to social media outlets. If you find that idealistic representations in the media are having a negative effect on your self-esteem, take a break from social media. For example, if you always feel “behind” in life after scrolling through Instagram, you can mute certain accounts or disable your account altogether.^[8]
   
   • You can also set screen time limits for social media apps. If you have an iPhone, go to your general settings and hit “Screen Time.” Scroll down and select “App Limits,” then program your app settings to 20-30 minutes a day or every other day.
   • When you set time limits for your social media, you can spend more time with your loved ones and learn to appreciate your reality. Gradually reduce your limit even more by setting your screen time to 10 minutes a day (or less).
9. Avoid media that shows idealistic images. If you frequently compare yourself to entertainers or influencers, limit your exposure to magazines, TV shows, or movies that feature them. Even temporary exposure to media depicting ideal images has been shown to impact self-esteem and self-image negatively.^[9]
   
   • For example, if you feel bad about your body after seeing photos of a specific model, you can stop reading popular fashion publications or block their profile on social media.
10. Use social media in a positive way. While everyone is guilty of mindless scrolling, you can make a conscious effort to control what you consume online. Instead of following accounts that give you FOMO, replace them with educational, informative, or inspirational pages. These accounts can inspire you to become a better version of yourself, boosting your self-esteem and minimizing your comparative behavior.^[10]
    
    • For example, if you want to achieve a better physical condition, you can follow fitness and healthy eating pages. If you want to improve your mind and personality, try following brain and psychology-related accounts.
    • Try to view social media as a platform to connect with loved ones, discover small businesses, and support your local community.
11. Be kind to yourself. If you’re always comparing yourself to others, you might develop a negative (and inaccurate) image of yourself. Treat yourself with the same kindness, support, and concern you’d show to a close friend, and give yourself a mental break if you feel overwhelmed or anxious.^[11]
    
    • Remember to nurture your body as well. Exercise regularly, eat an array of colors, and try to get at least 7 hours of sleep a day.
12. Talk to a trusted friend or family member. When you constantly compare yourself to others and internalize these thoughts, you can feel even more inadequate or depressed. Discuss your comparative behavior with a loved one to release any negative beliefs and help you process your emotions—you might be surprised to hear they feel the same way as you.^[12]
    
    • If you don't have a close friend or family member to talk to, seek professional help. You can find a therapist online with services like Better Help or Good Therapy.
13. Be your own coach. Think of yourself as your personal coach, pushing you toward excellence. Give love and appreciation for your efforts, but don’t be afraid to take small risks and challenge yourself. By setting attainable goals for yourself, you can raise your self-esteem, instead of lowering it.^[13]
    
    • Even if you don't reach a specific goal, give yourself credit for trying in the first place and focus on how you can move forward.
14. Replace negative thoughts with positive ones. When you compare yourself with others, you may start to view yourself negatively. If you have negative thoughts about yourself, tell yourself to change those thoughts into something about yourself that you are proud of.
    
    • For example, if you think someone else is a better writer than you, you might tell yourself, “I may not be the best writer, but I can draw very well. Besides, if I want to improve in writing, I can work towards this goal for myself instead of envying others for their talent."
    • Alternatively, distract yourself if you start to go down a comparison spiral. If you feel bad after talking to someone successful, listen to your favorite album or go for a long walk outside.
15. Start thinking realistically. Idealistic images in the media cannot always be avoided, so be aware if you're comparing yourself to them. Most people only post the highlights of their lives, so try to remind yourself that you don’t know what’s really happening in their realities.^[14]
    
    • For example, if you envy the perfect relationship that a friend has with her spouse, remember how difficult it was for her to find that partner and the challenges she may have faced. Empathy will replace jealousy.
    • If you see someone with the body, car, or life you want, try to think of actions you can take to get yourself closer to these goals and write them down.
16. Take control over your own life. Although it can be hard to resist comparing yourself to others, remind yourself that you ultimately create your own reality. If you acknowledge your ability to create the life you desire, you have control over the outcome (so there’s no need to compare your life to others).^[15]
    
    • At the end of the day, you know yourself best, so make decisions for yourself—not for anyone else!

[Edit]Why do I compare myself to others?

1. Comparison allows you to evaluate your life to see where you can improve. Since it gives you information about how you measure up to others, comparison is a natural feedback loop that can motivate you to work harder or change your behavior to achieve a certain goal. Without the ability to compare yourself to someone, you cannot tell if you have progressed at all—it’s a major component of identity and self-improvement.^[16]
   
   • For example, if your friend has a larger house than you, it can encourage you to work harder and make more money (so you can purchase a similar house).

[Edit]Why Comparison is Harmful

1. Too much comparison can lead to low self-esteem or depression. While comparing yourself to others is perfectly normal, it can negatively affect your self-esteem if you let it consume you. Comparison can discourage you from following your dreams if you aren’t achieving the same goals or milestones as your peers, and it can highlight the differences in skills, knowledge, and experience.^[17]
   
   • Remember that idealizing someone is unrealistic. Everyone has something they can work on, and you might be hyperfocusing on their positive qualities—instead of viewing them from a broad perspective.
   • Overcoming comparison is a continuous process, but it is possible! Instead of using other people as a benchmark for your success, use comparison to help structure your goals and work on self-improvement. With time and practice, you can become the best version of yourself, for yourself.

[Edit]Video

[Edit]Related wikiHows

• Be Yourself
• Be Happy
• Release Anger
• Stop Taking Things Personally

[Edit]References

 

[Edit]Quick Summary

1. ↑ https://www.psychologytoday.com/us/basics/social-comparison-theory#the-dangers-of-comparison
2. ↑ https://charliewaller.org/mental-health-resources/confidence-and-self-esteem/stop-comparing-yourself-to-others
3. ↑ http://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal
4. ↑ https://welldoing.org/article/how-stop-comparing-yourself-to-others
5. ↑ https://cen.acs.org/careers/employment/Jealous-peers-stop-comparing-yourself/96/i46
6. ↑ https://welldoing.org/article/how-stop-comparing-yourself-to-others
7. ↑ https://welldoing.org/article/how-stop-comparing-yourself-to-others
8. ↑ https://www.psychologytoday.com/us/articles/201711/the-comparison-trap
9. ↑ https://www.heartsempowerment.com/single-post/how-to-stop-comparing-yourself-to-people-on-social-media
10. ↑ https://www.heartsempowerment.com/single-post/how-to-stop-comparing-yourself-to-people-on-social-media
11. ↑ https://charliewaller.org/mental-health-resources/confidence-and-self-esteem/stop-comparing-yourself-to-others
12. ↑ https://www.psychologytoday.com/us/articles/201711/the-comparison-trap
13. ↑ https://bschool.pepperdine.edu/newsroom/articles/jaclyn-margolis-highlights-advantages-upside-social-comparison-psychology-today.htm
14. ↑ https://www.psychologytoday.com/us/articles/201711/the-comparison-trap
15. ↑ https://www.psychologytoday.com/us/articles/201711/the-comparison-trap
16. ↑ https://wp.nyu.edu/mind/2021/02/27/why-do-we-compare-ourselves-to-others
17. ↑ https://www.psychologytoday.com/us/blog/bouncing-back/201508/3-reasons-stop-comparing-yourself-others

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How to Imk Meaning

Learn how to use this new term IRL (or in your DMs)

Have you ever been scrambling to guess what a new slang term means? “IMK” is an informal way of expressing an idea without being 100% positive it’s correct. In this guide, we’ll fill you in on what the acronym means in texting and on social media, as well as alternative slang terms you can use instead.

[Edit]Learn to Use “IMK” in Texts and Social Media

The acronym “IMK” stands for “In My Knowledge.” It’s an informal way of saying you’re pretty confident but not entirely sure the information you're sharing is correct. It’s like saying, “As far as I know,” “As far as I’m aware,” or “To the best of my knowledge…”

[Edit]Steps

[Edit]What does “IMK” mean?

1. “IMK” is an acronym for “In My Knowledge.” When you see “imk” in a text from a friend or on places like TikTok or Instagram, it usually means the sender is pretty confident about their answer but not completely sure. It’s another way of informally saying, “If I recall correctly,” “As far as I know,” or “I think so.”^[1]
   
   • You: “Do you think Justin is coming tonight?”
   • Them: “Imk, I sent him the invite, and he said bet.”
   • You: “Can Mom pick you up after school?”
   • Them: “Imk, she said she was free, so…”
2. “Imk” is often mistaken for “Let Me Know.” Due to the similar appearance of an uppercase “I” and lowercase “L,” sometimes “Imk” can be a misspelling of another popular texting term, “LMK” which stands for “Let Me Know.” It’s used to have someone expand on an idea or to request more information.^[2]
   
   • You: “Hey, lmk if you can come over tonight. Got cash to order food!”
   • Them: “I’m just waiting for my mom to come home, so I’ll lyk soon.”

[Edit]How to Use “IMK” in Conversation

1. Use “IMK” to share information that you believe is correct. Want to tell someone you’re pretty sure about something? Send a quick “IMK” message. The information is based on your experience or knowledge, so it’s important to remember that it doesn’t mean it’s 100% accurate.^[3]
   
   • Them: “Yo, I thought you said Justina and Devin broke up?”
   • You: “Imk!! She said she wasn’t talking to him anymore.”

[Edit]How to Reply to “IMK”

1. Learn how the sender got their information. If you received an “IMK” text, it’s okay not to feel just as confident as the sender does. After all, it’s based on information that’s privy to them—not you. Feel free to ask questions or follow up about how the other person gained that information to help shape your understanding or how you respond to a situation.^[4]
   
   • Them: “Imk the test next week isn’t happening.”
   • You: “Where’d you hear that from?”
   • Them: “I overheard Mrs. Jamison telling the guidance counselor Mr. P will be out for the next two weeks, so they’re trying to find a sub.”
   • You: “Dang. I think I’ll still study tho, just in case.”

[Edit]Alternative Meanings

1. I Must Know{endbold} “IMK” is sometimes a way to express an eagerness or demand for specific knowledge, especially during a time crunch. It’s another way of saying, “I need to know.”^[5]
   
   • “IMK what happens in the next episode of Love Is Blind!”
   • “Did you hear what happened to Shauna? IMK!!!”
2. In My Kitchen{endbold} If you’ve ever received a “Wya?” (Where You At?) or “Wyd?” (What You Doing?) text while you’re cooking it up in the kitchen, send a quick “IMK” in response.^[6]
   
   • “IMK right now, so I’ll message you when I finish.”
   • “I’ll be IMK; just pull up whenever you’re ready.”
3. I’ll Message You{endbold} This may be a less common usage for “IMK,” but some users have used the acronym to stand for “I’ll Message You,” indicating they’ll share information in your DMs rather than in the public comments on Instagram or TikTok.^[7]
   
   • “IMK you the details for the party this weekend.”
   • “Do you need the notes from class earlier? IMK!”

[Edit]Similar Slang Terms

1. AFAIK is an acronym for “As Far As I Know.” Another way to convey that what you’re saying is true based on your knowledge is by using “AFAIK.” It also indicates that you’re not completely certain but confident enough to share information.^[8]
   
   • “AFAIK, school is closed next Tuesday, so I’m sleeping in that day.”
   • “Did you hear the meeting got pushed? AFAIK Emilia did another no call no show!”
2. AFAIAA is shorthand for “As Far As I’m Aware.” If you want a more formal shorthand for “IMK,” use “AFAIAA” instead. It can be used to convey that you’re not confident of your answer and you’d like to create some distance from what was originally said.^[9]
   
   • “Henry said he did the homework on time, AFAIAA.”
   • “AFAIAA, Jesse told me she’s going to be at the party tonight even though she’s grounded.”
3. TTBOMK is an abbreviation for “To The Best Of My Knowledge.” Another formal option for expressing yourself about a particular situation or information is saying “TTBOMK.”
   
   • Them: “Have you seen Jenna since yesterday?”
   • You: “TTBOMK, Jenna’s staying at Linda’s house for the weekend.”

[Edit]References

1. ↑ https://letslearnslang.com/what-does-imk-mean-in-texting/
2. ↑ https://en.amazingtalker.com/questions/1362
3. ↑ https://guidinginsta.com/dictionary/imk-meaning-instagram/
4. ↑ https://www.myenglishteacher.eu/blog/what-does-imk-mean/
5. ↑ https://letslearnslang.com/what-does-imk-mean-in-texting/
6. ↑ https://www.allacronyms.com/IMK
7. ↑ https://guidinginsta.com/dictionary/imk-meaning-instagram/
8. ↑ https://dictionary.cambridge.org/dictionary/english/afaik
9. ↑ https://www.cyberdefinitions.com/definitions/AFAIAA.html

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How to Love an Overthinker

If you’re dating an overthinker, you may be wondering how you can best show them you care. While your partner may be a little indecisive sometimes, rest assured that there are plenty of ways for you to support and love them. In this article, we’ll walk you through everything you need to know about building a relationship with an overthinker so that you can understand and support them the best way you can.

This article is based on an interview with our clinical therapist and adjunct professor, Rebecca Tenzer, owner of Astute Counseling Services.

[Edit]Steps

[Edit]Take the lead.

1. Don’t be afraid to make a decision if your partner struggles. Loving an overthinker means that you’ll need to take the reins every now and then. Lean into it and don’t shy away from making the call when it comes to which movie to see, where to grab a bite to eat, or when to take a vacation this summer. You should still talk through bigger life decisions with your partner, but revel in your role as a leader when it comes to the small stuff!^[1]
   
   • When an overthinker does step up to make a decision, respect their choice. Overthinkers have already thought through the alternatives.

[Edit]Reassure them.

1. Overthinkers often need someone to tell them it’s going to be okay. As an overthinker, your partner may spend an excessive amount of time worrying and thinking through worst-case scenarios. Even if you think your partner already knows you love them, say it anyways! If you get into a disagreement, remind them that you don’t hate them. If they’re worried about something at work or school, show them empathy and remind them they’ve got this.^[2]
   
   • Give hugs and kisses liberally, and do not hesitate to do the little things that show you care.

[Edit]Communicate honestly.

1. If they catch you in a single lie, they’ll overthink everything you say. Don’t play fast and loose with the truth around an overthinker. Your partner is observant, and if they spot some untruth, they’re never going to stop being suspicious of you in the future. If you’ve had to play games with previous partners, you won’t need to do that anymore. They mean what they say, and you should, too.^[3]
   
   • This doesn’t mean you should be cruel with the truth. It’s possible to be honest without being brutally honest.
   • Communication is extremely important to overthinkers, so don’t shy away from telling them how you feel or what you think. So long as you’re honest, they’ll respect it.

[Edit]Choose your words carefully.

1. Overthinkers can latch on to tiny things, so speak with compassion. Your partner may not take it all that well if you poke fun at them or crack a joke at their expense. Even if you’re just trying to be playful or throw some witty banter their way, it may backfire. It’s okay to be sarcastic or have fun, just be mindful of what you say.^[4]
   
   • Overthinkers get a bad wrap for being sensitive or focusing on what’s going wrong instead of what’s going right. Being with an overthinker is great if you value vulnerability and want a partner who will support and treasure you.

[Edit]Give them compliments and praise.

1. Making an overthinker feel valued can alleviate a lot of their fears. As an overthinker, your partner may convince themselves that they’re doing something wrong, or screwing things up. Do everything you can to make your partner feel loved, supported, and powerful. If they’re anxious about something, let them know they’ve got a solid partner who will be there for them.^[5]
   
   • Saying things like “I love that outfit!” or, “You know, you really have beautiful eyes,” can really make an overthinker’s day!

[Edit]Respect their concerns.

1. Acknowledge their worries when they’re reasonable to validate them. If the overthinker in your life is worried about something, recognize that it’s all a part of their process. Acknowledge that it’s reasonable for them to be concerned about something while reminding them that there’s a solution to their problem somewhere. This way, they’ll feel seen and heard, but not like whatever they’re dealing with is insurmountable.^[6]
   
   • For example, if they’re concerned they’re going to lose their job because they lost a major client, you might say, “I totally understand why you’re worried. I get it. I wouldn’t assume the worst yet, though. Besides, you can always get a new gig!”
   • It's always good to talk through someone's fears when they're overthinking. Talking about legitimate fears can lead to a good discussion, while talking about irrational fears can be a good way to offer reassurance.^[7]

[Edit]Check in with your partner regularly.

1. Little emotional check-ins can give them space to express themselves. Once a week or so, ask them if everything is going alright in a super calm and loving way. Even if they say everything’s fine and they move on, keep doing it. These little check-ins are important when it comes to cultivating an open and communicative environment, which is important for an overthinker.^[8]
   
   • For example, you might say, “Hey, are we doing alright? I just want to check in and make sure we’re solid.”
   • Overthinkers tend to keep their worries and concerns to themselves. By creating a little bit of space for them to open up, they’ll eventually learn that it’s okay to say something when something’s on their mind.

[Edit]Be a sounding board for your partner.

1. Asking questions can help an overthinker process how they feel. If they’re being quiet and it’s obvious they’re deep in thought, ask them what’s on their mind. If they express an idea or thought, pepper them with follow-up questions to hear more about where they’re coming from. Your partner will really value your interest in hearing what’s going on in their head.^[9]
   
   • For example, if they tell you that they’re concerned about a friendship ending over a disagreement, you might ask them, “Have you tried talking it out?” or “What caused the fight?”
   • If they bring up that they’re thinking about starting a new hobby, you could ask, “Have you always been interested in this?” or “That sounds neat. How much does it cost to get started?”

[Edit]Take them at their word.

1. Demonstrating trust encourages an overthinker to open up more often. Overthinkers spend a lot of time arriving at their ideas and decisions, so don’t question your partner or doubt their intentions when they share their opinions or plans with them. You don’t have to blindly agree with them, but second-guessing their intent or assuming the worst will encourage them to overthink in the future.^[10]
   

[Edit]Open up to them.

1. Share your thoughts and ideas to grow closer with your partner. Overthinkers tend to be very intellectual and thoughtful. If you want to express your love for them, let them in on whatever’s going on in your head! Whether it’s a passing thought about what kind of future you want, or a silly daydream about a memory you have, let your partner know what you’re feeling and thinking about.^[11]
   
   • This is a key part of being vulnerable. Vulnerability and authenticity go a long way to making an overthinker feel comfortable.
   • If you have a habit of shutting down when something’s bothering you, your partner is going to be prone to thinking you’re upset if you don’t openly share what you’re thinking.

[Edit]Be a perpetual optimist.

1. Overthinkers often lock in on cynical thoughts, so be upbeat. Every yin needs a yang, and a relationship with an overthinker will definitely benefit from some optimism. If you find the love of your life fixating on the downside, try to lift their spirits. Spread positive energy, remind them that things aren’t so bad, and be compassionate.^[12]
   
   • For example, if they’ve got a paper due next week and they keep talking about how bad their grade is going to be, you might say something like, “You always think you’ll fail and you never do. You’re a better writer than you think!”

[Edit]Don’t tell them to stop overthinking.

1. It’s important to remember that they aren’t choosing to overthink. Everybody is different, and it’s key that you understand this is simply how your partner is wired. Telling them to stop overthinking is just going to stress them out, so try to not get frustrated with them if they get lost in a train of thought. Be patient, give them space to work through their feelings when they need it, and enjoy your time with them.^[13]
   

[Edit]How Do I Stop Overthinking In a Relationship?

[Edit]Video

[Edit]References

1. ↑ https://www.psychologytoday.com/us/basics/decision-making
2. ↑ [v161520_b01]. 2 October 2020.
3. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/relationships-and-communication
4. ↑ https://positivepsychology.com/communication-in-relationships/
5. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3432145/
6. ↑ [v161520_b01]. 2 October 2020.
7. ↑ [v160987_b01]. 29 May 2019.
8. ↑ [v161520_b01]. 2 October 2020.
9. ↑ [v160987_b02]. 29 May 2019.
10. ↑ https://positivepsychology.com/build-trust/
11. ↑ [v161520_b01]. 2 October 2020.
12. ↑ https://positivepsychology.com/learned-optimism/
13. ↑ https://www.psychologytoday.com/us/blog/trust-yourself/202304/4-strategies-to-help-you-halt-overthinking

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How to Drink a Gallon of Water a Day

A complete overview about drinking a gallon of water in a day

Maybe you’ve seen a hydration challenge floating around the internet, or you’re just looking to amp up your daily water intake. Is drinking 1 gallon (3.8 L) of water all that it’s cracked up to be? And if so, how can you hop in on the trend? Don’t worry—we’re here to quench your thirst for knowledge with plenty of expert-verified tips, tricks, and helpful answers to your FAQs.

[Edit]Things You Should Know

• Increase your daily water intake by carrying a water bottle around, infusing your drinks with fruit, and snacking on lots of fluid-rich foods.
• Multiply your weight (in pounds) by 0.5 to get a baseline of how much water you need to drink per day (in oz).
• Inspect the color of your urine. If it’s bright yellow or yellow-orange, you need to drink more water.^[1]

[Edit]Steps

[Edit]Is it OK to drink a gallon of water a day?

1. Yes, but you don’t need that much water to stay hydrated. A single gallon (3.8 L) is a lot of water—128 oz or 16 cups, in fact! On average, healthcare professionals recommend that women drink 11.5 cups (2.7 L or 92 oz) of water per day, and men drink 15.5 cups (3.7 L or 124 oz).^[2] While there’s nothing officially wrong with drinking 1 gallon (3.8 L) of water in 1 day, your body probably doesn’t need that much to stay hydrated.^[3]
   
   • Some medical professionals even suggest aiming for 64 oz (1.9 L) of water a day, which is far less than the 1 gallon (3.8 L) threshold.
   • Everyone’s hydration needs are a little bit different—it depends on multiple factors, like your weight, location, and metabolism. For instance, someone who goes for an hour-long run would likely need more water than someone who doesn’t exercise.^[4]

[Edit]Tips for Drinking a Gallon of Water a Day

1. Drink water at different points throughout the day. Brushing your teeth? Heading to the bathroom? Stretching your legs? Try drinking an 8 oz (0.2 L) glass of water whenever you do something significant in your routine.^[5] You can even drink a glass of water when you first wake up to help get the ball rolling.^[6][7]
   
   • Let’s say you drink an 8 oz (0.2 L) glass of water when you wake up, brush your teeth, go the bathroom, eat lunch, stretch your legs, go to the bathroom again, eat dinner, and brush your teeth again. By drinking water with each of these simple tasks, you’ve already reached 50% of your 1 gallon (3.8 L) goal!
   • According to some research, drinking water before meals helps you to eat less, which can potentially help with weight loss.^[8]
2. Bring a reusable water bottle with you whenever you leave your home. Heading off to school or work? A reusable water bottle lets you drink more water throughout the day.^[9] Refill your water bottle as needed until you reach your daily hydration goal.
   
   • Want to cover more ground when you’re on the go? Fill up a gallon-sized bottle before you head out. It’ll take a bit longer to finish drinking, but once you do finish, you’ll have met your goal!
3. Infuse your water with fruit to make it more appealing. Stick a few pieces of frozen fruit in your water bottle; not only will they keep your drink cold, but they’ll also add a delicious, fruity flavor to your drink. Feel free to stick fresh slices of citrus, cucumber, berries, and other chopped-up fruit into your water bottle or pitcher the night before to give your drink an infusion of refreshing flavor.^[10] Here are a few combos you might try:
   
   • Cucumber, lime, and cilantro
   • Orange and blueberry
   • Grapefruit and rosemary
   • Mango and ginger
   • Strawberry, lemon, and basil^[11]
4. Eat fluid-rich fruits and veggies. Believe it or not, produce like cucumbers, tomatoes, celery, and asparagus are all at least 90% water. Add some of these fresh options to your meals and snacks as an easy way to get closer to your 1 gallon (3.8 L) hydration goal.^[12]
   
   • 1 cup (119 g) of cucumbers is equal to 3.5 oz (99 mL) of water
   • 1 cup (240 g) of cooked tomatoes is equal to 6 oz (170.1 mL) of water
   • 1 cup (127 g) of celery is equal to 3.4 oz (96.4 mL) of water
   • 1 cup (134 g) of asparagus is equal to 4.4 oz (124.9 mL) of water^[13]
   • Tip: The average person gets around 20% of their daily fluids via the foods they eat.^[14] By being extra aware of the water content in your food, you can increase this percentage for yourself as you approach your 1 gallon (3.7 L) goal.
5. Stay on track with your goals using technology. Set periodic reminders on your phone that remind you to get up and drink a glass of water—little by little, they can help you chip away at your goal.^[15][16] For more personalized tracking options, download a water tracking app like Waterminder (iOS and Google Play), Plant Nanny² Water Tracker Log (iOS and Google Play) and Water Reminder - Daily Tracker (iOS and Google Play).
   
6. Alternate water with unsweetened drinks like tea and coffee. Tired of regular water? Switch things up with glasses of black coffee, unsweetened tea, seltzer water, and fat-free or low-fat milk.^[17]
   
   • While sweetened drinks aren’t completely off-limits, try to drink them sparingly—they’re often filled with calories, which isn’t ideal when you’re aiming for a 1 gallon (3.7 L) hydration goal.
7. Compete with your friends for extra motivation. Maybe your friends also want to get in on the challenge, or you’re all just looking for more ways to drink some water. A friendly competition can help you all meet your hydration goals—simply track how much water you drink throughout the day or week and compare your results with your friends at the end.^[18]
   
   • A phone app might make it a little easier to track your water intake.

[Edit]Recommended Water Intake

1. Your water intake baseline (in ounces) is your weight (in pounds) multiplied by 0.5. Let’s say that you weigh 125 lbs (56.7 kg); when multiplied by 0.5, you get 62.5 oz (1.8 L), which is the bare minimum amount of water you should drink each day.^[19]
   
   • Similarly, a person who weighs 220 lbs (100 kg) would need to drink a minimum of 110 oz (3.25 L) each day.
2. Drink an extra 12 oz (0.35 L) of water for every 30 minutes you exercise. Let’s say that you weigh 125 lbs (56.7 kg) and are about to work out for 1 hour. Besides your 62.5 oz (1.8 L) baseline, you’ll have to drink an extra 24 oz (0.7 L) of water, which brings your daily recommended intake to 86.5 oz (2.5 L).^[20]
   
   • If a person weighing 220 lbs (100 kg) exercised for 30 minutes, they’d need to drink almost a gallon of water that day (122 oz/3.6 L).
   • Pro tip: Each person’s body is different and has unique hydration requirements—your location and medical history can also play a role in how much water you need. Check with your doctor to ensure you’re drinking the right amount of water daily.^[21]

[Edit]Signs That You’re Hydrated

1. You almost never feel thirsty. If you seldom feel thirsty on a day-to-day basis, it’s pretty safe to assume that you’re drinking enough water and eating enough fluids to stay hydrated.^[22] Just keep in mind that thirst alone isn’t the most accurate to keep tabs on your hydration since you can feel quenched while still being dehydrated.^[23]
   
2. Your urine is a clear to light yellow color. After you go to the bathroom, take a peek inside the toilet bowl and see what hue your urine is. If it’s clear, tinged yellow, or a light yellow color, you’re hydrated. If your pee is bright yellow or yellow-orange, you need to drink more water.^[24][25]
   

[Edit]Why is it important to drink enough water?

1. Hydration helps your body operate at max efficiency. Not only does it regulate your body temperature, but it also insulates your joints and cushions your spine.^[26] Healthy hydration also keeps you from developing UTIs and headaches, along with:^[27]
   
   • Constipation
   • Kidney stones
   • Dizziness and confusion
   • Pressure ulcers

[Edit]Key Takeaways

1. Increase your water intake by making a few key lifestyle changes. Changing up your routine, adding natural flavors to your water, and sipping on a variety of unsweetened beverages can make your hydration goals seem much more attainable. If you’re looking for a little extra motivation, try competing with your friends and/or using a digital reminder/tracking system to help you stay focused.^[28]
   
2. Prioritize hydration over drinking exactly 1 gallon (3.8 L) of water per day. Many people don’t need to drink a full gallon (3.8 L) of water to be completely hydrated. If you aren’t comfortable drinking such a huge amount of water in 1 day (or simply don’t need that much), stick with a more manageable goal like 64 oz (1.9 L).^[29]
   

[Edit]How Much Water Should You Drink a Day?

[Edit]Tips

• As you increase your daily hydration goals, you might find yourself going to the bathroom a lot. Don’t worry—this is completely normal. Your bladder will slowly get bigger as you continue to drink lots of water, and eventually, you won’t have to run to the restroom as much.^[30]
• If you’re pregnant or nursing, it’s a good idea to drink an extra 24-32 oz (0.7-0.9L) of water each day. Talk with your doctor to get a more exact idea of how much water you need to stay hydrated.^[31]

[Edit]Warnings

• Space out your drinks throughout the day instead of drinking huge amounts of water (like 200-300 oz/5.9-8.9 L) at once. Drinking a lot of water in a short period of time can cause hyponatremia, a life-threatening condition.^[32]
• Don’t try the gallon water challenge if you have a condition like end-stage kidney disease or congestive heart failure (where your body isn’t able to process water as well).^[33]

[Edit]References

1. ↑ [v162295_b01]. 10 January 2023.
2. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
3. ↑ https://health.clevelandclinic.org/are-there-any-health-benefits-to-drinking-a-gallon-of-water-a-day/
4. ↑ https://health.clevelandclinic.org/how-much-water-do-you-need-daily/
5. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
6. ↑ [v162295_b01]. 10 January 2023.
7. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/water-essential-to-your-body
8. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6209729/
9. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
10. ↑ https://www.childrenscolorado.org/conditions-and-advice/parenting/parenting-articles/get-kids-to-drink-water/
11. ↑ https://www.youtube.com/watch?v=thv4_lNgodE&t=0m9s
12. ↑ https://connect.uclahealth.org/2022/06/17/15-food-that-help-you-stay-hydrated/
13. ↑ https://www.myfooddata.com/articles/vegetables-high-in-water.php
14. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
15. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
16. ↑ [v162295_b01]. 10 January 2023.
17. ↑ https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html
18. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
19. ↑ https://www.umsystem.edu/totalrewards/wellness/how-to-calculate-how-much-water-you-should-drink
20. ↑ https://www.umsystem.edu/totalrewards/wellness/how-to-calculate-how-much-water-you-should-drink
21. ↑ https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
22. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
23. ↑ https://news.uark.edu/articles/41526/new-research-finds-thirst-is-not-the-best-indicator-of-hydration-level
24. ↑ https://www.nhsinform.scot/campaigns/hydration
25. ↑ [v162295_b01]. 10 January 2023.
26. ↑ https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html
27. ↑ https://www.nhsinform.scot/campaigns/hydration
28. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
29. ↑ https://health.clevelandclinic.org/are-there-any-health-benefits-to-drinking-a-gallon-of-water-a-day/
30. ↑ https://www.uwmedicine.org/sites/stevie/files/2018-11/Bladder-Retraining.pdf
31. ↑ https://www.umsystem.edu/totalrewards/wellness/how-to-calculate-how-much-water-you-should-drink
32. ↑ https://my.clevelandclinic.org/health/diseases/17762-hyponatremia#prevention
33. ↑ https://health.clevelandclinic.org/are-there-any-health-benefits-to-drinking-a-gallon-of-water-a-day/

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