Staying Hydrated on GLP-1s: Why it Issues Extra Than You Assume

GLP-1 medicines are gaining traction as insurance coverage protection expands and extra individuals discover them as a part of their well being journey (11). However whereas entry is bettering, many sufferers aren’t getting the diet steerage they should handle frequent uncomfortable side effects, placing them in danger for points like dehydration. 

Actually, a long time of analysis present that individuals taking GLP-1 medicines could also be extra liable to dehydration, particularly when consumption drops or uncomfortable side effects make it tougher to eat and drink sufficient (2,3).

The excellent news? Staying effectively hydrated is completely doable with the proper methods. Forward, we’ll break down why dehydration can occur on GLP-1 medicines, the indicators to observe for, and easy, sensible ideas that will help you keep hydrated and supported each step of the best way.

Why GLP-1 Drugs Can Enhance Dehydration

GLP-1 medicines work partly by lowering urge for food, which is an enormous cause they’re efficient for weight reduction (4). However together with fewer meals cravings, analysis reveals that some individuals taking these medicines might also be at greater danger for dehydration and nutrient shortfalls (3,5).

There are a few causes this could occur. First, uncomfortable side effects like nausea, vomiting, and diarrhea are pretty frequent, particularly early on, and all of those can have an effect on your physique’s fluid steadiness (9). Second, when meals consumption drops, it’s straightforward for fluid consumption to fall too. When you’re consuming much less total, it’s possible you’ll not really feel as motivated to drink, which may quietly set the stage for dehydration (7).

In additional extreme instances, ongoing fluid loss can pressure the kidneys (8). The excellent news? There are proactive steps you may take to guard your hydration and total well being. Earlier than we dive into these methods, let’s stroll by the most typical indicators of dehydration to maintain in your radar.

Frequent Indicators You Could Be Dehydrated

Your physique is fairly good at sending alerts when your fluid consumption isn’t assembly your wants. Whether or not dehydration is expounded to GLP-1 uncomfortable side effects or just not ingesting sufficient, the warning indicators are likely to look very related (9).

Frequent indicators of gentle dehydration embrace (9):

• Feeling thirsty
• Dry mouth
• Complications
• Darkish yellow urine
• Urinating much less typically than ordinary
• Muscle cramping

If dehydration continues over time, signs can turn out to be extra critical. Indicators of extra extreme dehydration embrace (9):

• Little to no urination, or very darkish yellow or amber-colored urine
• Dry, shriveled-looking pores and skin
• Dizziness or lightheadedness
• Irritability or confusion
• Fast heartbeat
• Fast respiration
• Sunken eyes
• Excessive tiredness or listlessness
• In extreme instances, shock or lack of consciousness

Recognizing these indicators early can assist you’re taking motion earlier than dehydration turns into a much bigger problem, particularly when you’re managing uncomfortable side effects from GLP-1 medicines.

How A lot Water Do You Want on GLP-1s?

Fluid wants aren’t one-size-fits-all. How a lot you want relies on elements like your age, physique dimension, exercise degree, and even the local weather you reside in (10). That’s why it’s necessary to work along with your healthcare workforce to determine a each day fluid aim that is sensible for you.

On common, analysis revealed in JAMA Inner Drugs means that many individuals taking GLP-1 medicines ought to goal for about 8 to 12 cups of fluids per day (roughly 2 to three liters), together with consuming loads of high-water meals (7). That stated, this quantity continues to be decrease than the final each day water suggestions for adults ages 19 to 30, that are 3.7 liters per day for males and a couple of.7 liters per day for ladies (10).

The largest takeaway? Let your physique information you. Search for gentle, pale-colored urine and common toilet journeys all through the day. Take note of how you’re feeling, too. Your vitality ranges, pores and skin, and total temper can all supply useful clues about whether or not you’re staying adequately hydrated.

Tricks to Keep Hydrated Throughout Your GLP-1 Weight Loss Journey

You don’t want so as to add one other massive activity to your psychological to-do record to drink extra water. Staying hydrated might be so simple as constructing small, constant habits into your day. As MyFitnessPal dietitian Katherine Basbaum places it, “Hydration shouldn’t really feel like a chore, make it enjoyable! Attempt including lemon or fruit to your water, use a reusable bottle you truly like, and monitor your fluids within the app. Set a each day aim, and when you hit it persistently for a few weeks, reward your self with one thing enjoyable, like that new water bottle you’ve been eyeing.”

Attempt these easy tricks to keep hydrated:

• Begin your day with water. Drink one cup of water earlier than your morning espresso or tea to set the tone for the day.
• Preserve water inside attain. Refill a reusable bottle and convey it with you. Sip all through the day as a substitute of gulping suddenly.
• Eat your fluids, too. Add water-rich meals like cucumbers, watermelon, and broth-based soups to meals and snacks.
• Be conscious of caffeine and alcohol. These can contribute to fluid loss, so goal to restrict them or steadiness them with further water (12).
• Take heed to your physique. In case your urine seems darker than ordinary or your eyes really feel dry, that’s your cue to seize a glass of water.

Small modifications add up and over time, these habits could make staying hydrated really feel automated.

Backside Line

GLP-1 medicines could be a highly effective instrument for weight administration, however additionally they convey distinctive challenges, particularly relating to staying hydrated. (4,2). Between uncomfortable side effects that cut back urge for food and fluid consumption, and the physique’s pure alerts that may be straightforward to overlook, dehydration is an actual concern. (2) 

With consciousness and small, constant habits, you may help your hydration and your total well being. Take note of your physique’s cues, goal for fluids and water-rich meals all through the day, and make hydration easy and gratifying. Bear in mind, it’s not about an ideal routine, it’s about constructing habits that work for you and holding your physique fueled in your GLP-1 journey.

Let MyFitnessPal assist you get began monitoring your hydration right this moment with the in-app water tracker. 

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