Staying Hydrated with GLP-1: Why It’s More Important Than You Think

GLP-1 drugs are increasing in popularity as insurance coverage increases and more people seek them as part of their healthcare journey (11). But while access is improving, many patients are not receiving the nutritional advice they need to manage common side effects, putting them at risk of problems such as dehydration.

In fact, decades of research show that people taking GLP-1 drugs may be more susceptible to dehydration, especially if decreases in intake or side effects make it more difficult to eat and drink enough (2,3).

The good news? With the right strategies, it is entirely possible to stay hydrated. Below, we’ll explain why dehydration can occur when taking GLP-1 medications, what signs to look out for, and simple, practical tips to help you stay hydrated and supported every step of the way.

Why GLP-1 drugs can increase dehydration

GLP-1 drugs work in part by reducing appetite, which is one of the main reasons they are effective for weight loss (4). However, research shows that some people who take these medications not only have fewer food cravings, but are also at higher risk of dehydration and nutrient deficiencies (3,5).

There are several reasons why this can happen. Firstly, side effects such as nausea, vomiting and diarrhea are quite common, especially in the beginning, and all of these can affect your body’s fluid balance (9). Secondly, when food intake decreases, fluid intake also slightly decreases. If you eat less overall, you may not feel as motivated to drink, which can silently set the stage for dehydration (7).

In more severe cases, continued fluid loss can put strain on the kidneys (8). The good news? You can take proactive steps to protect your hydration and overall health. Before we dive into these strategies, let’s go over the most common signs of dehydration so you can stay on top of things.

Common signs you may be dehydrated

Your body is pretty good at sending signals when your fluid intake isn’t meeting your needs. Whether dehydration is related to GLP-1 side effects or simply not drinking enough, the warning signs tend to look very similar (9).

The most common signs of mild dehydration include (9):

• Feeling thirsty
• Dry mouth
• Headache
• Dark yellow urine
• Urinate less often than usual
• muscle cramps

If dehydration persists for a long time, symptoms may become more severe. Signs of more severe dehydration include (9):

• Little to no urination or very dark yellow or amber urine
• Dry, wrinkled looking skin
• Dizziness or lightheadedness
• Irritability or confusion
• Fast heartbeat
• Rapid breathing
• Sunken eyes
• Extreme tiredness or listlessness
• In severe cases, shock or unconsciousness

Recognizing these signs early can help you take action before dehydration becomes a bigger problem, especially if you’re struggling with side effects from GLP-1 medications.

How much water do you need for GLP-1?

Fluid requirements are not universal. How much you need depends on factors such as your age, height, activity level, and even the climate in which you live (10). That’s why it’s important to work with your healthcare team to set a daily fluid goal that makes sense for you.

On average, research results were published in JAMA Internal Medicine suggests that many people taking GLP-1 medications should drink about 8 to 12 cups of fluid per day (approximately 2 to 3 liters) while also consuming plenty of water-rich foods (7). However, this amount is still below the general daily water recommendations for adults aged 19 to 30, which are 3.7 liters per day for men and 2.7 liters per day for women (10).

Biggest takeaway? Let your body guide you. Look for light, pale-colored urine and regular trips to the toilet throughout the day. Also pay attention to how you feel. Your energy levels, skin, and overall mood can provide helpful clues about whether you’re staying adequately hydrated.

Tips to stay hydrated during your GLP-1 weight loss journey

You don’t have to add another big task to your mental to-do list to drink more water. Maintaining hydration can be as simple as incorporating small, consistent habits into your day. As MyFitnessPal nutritionist Katherine Basbaum puts it: “Hydration shouldn’t feel like a chore, it should feel fun! Try adding lemon or fruit to your water, use a reusable bottle you like, and track your hydration on the app. Set a daily goal, and when you achieve it consistently for a few weeks, reward yourself with something fun, like that new water bottle you’ve been eyeing.”

Try these simple tips to stay hydrated:

• Start your day with water. Drink a cup of water before your morning coffee or tea to prepare for the day.
• Keep water within reach. Fill up a reusable bottle and bring it with you. Sip throughout the day rather than swallowing it all at once.
• Eat your liquids too. Add water-rich foods like cucumbers, watermelon, and broth-based soups to your meals and snacks.
• Watch out for caffeine and alcohol. These can contribute to fluid loss. Therefore, try to limit them or compensate for them with additional water (12).
• Listen to your body. If your urine looks darker than usual or your eyes feel dry, that’s your reason to grab a glass of water.

Small changes add up, and over time these habits can make staying hydrated feel automatic.

Conclusion

GLP-1 drugs can be an effective weight management tool, but they also present unique challenges, particularly when it comes to staying hydrated. (4,2). Between side effects that reduce appetite and fluid intake, and the body’s natural signals that can be easily overlooked, dehydration is a real problem. (2)

With mindfulness and small, consistent habits, you can support your hydration and overall health. Pay attention to your body’s signals, choose fluids and water-rich foods throughout the day, and make hydration easy and enjoyable. Remember, it’s not about a perfect routine, it’s about developing habits that work You and keep your body energized on your GLP-1 journey.

Let MyFitnessPal help you track your hydration today In-app water tracker. 

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