GLP-1 drugs 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 enhancing, many sufferers aren’t getting the diet steerage they should handle widespread negative effects, placing them in danger for points like dehydration.
In reality, many years of analysis present that folks taking GLP-1 drugs could also be extra susceptible to dehydration, particularly when consumption drops or negative effects make it tougher to eat and drink sufficient (2,3).
The excellent news? Staying properly hydrated is totally doable with the precise methods. Forward, we’ll break down why dehydration can occur on GLP-1 drugs, the indicators to look at for, and easy, sensible suggestions that can assist you keep hydrated and supported each step of the way in which.
The 11-Largest GLP-1 Myths, Busted by Knowledgeable Dietitians
Why GLP-1 Drugs Can Enhance Dehydration
GLP-1 drugs work partially by lowering urge for food, which is a giant motive they’re efficient for weight reduction (4). However together with fewer meals cravings, analysis reveals that some individuals taking these drugs may additionally be at greater threat for dehydration and nutrient shortfalls (3,5).
There are a few causes this will occur. First, negative effects like nausea, vomiting, and diarrhea are pretty widespread, particularly early on, and all of those can have an effect on your physique’s fluid stability (9). Second, when meals consumption drops, it’s simple for fluid consumption to fall too. For those who’re consuming much less total, you could 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’ll be able to take to guard your hydration and total well being. Earlier than we dive into these methods, let’s stroll by way of the commonest indicators of dehydration to maintain in your radar.
What to Anticipate on GLP-1s: Typical Facet Results and Signs
Widespread Indicators You Could Be Dehydrated
Your physique is fairly good at sending indicators when your fluid consumption isn’t assembly your wants. Whether or not dehydration is said to GLP-1 negative effects or just not ingesting sufficient, the warning indicators are likely to look very related (9).
Widespread indicators of delicate dehydration embody (9):
Feeling thirsty
Dry mouth
Complications
Darkish yellow urine
Urinating much less typically than standard
Muscle cramping
If dehydration continues over time, signs can grow to be extra critical. Indicators of extra extreme dehydration embody (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 subject, particularly for those who’re managing negative effects from GLP-1 drugs.
How A lot Water Do You Want on GLP-1s?
Fluid wants aren’t one-size-fits-all. How a lot you want will depend on elements like your age, physique measurement, exercise degree, and even the local weather you reside in (10). That’s why it’s necessary to work together with your healthcare crew to determine a each day fluid objective that is sensible for you.
On common, analysis printed in JAMA Inner Drugs means that many individuals taking GLP-1 drugs ought to intention 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 mentioned, this quantity continues to be decrease than the overall each day water suggestions for adults ages 19 to 30, that are 3.7 liters per day for males and a pair of.7 liters per day for ladies (10).
The most important takeaway? Let your physique information you. Search for mild, pale-colored urine and common lavatory journeys all through the day. Take note of how you are feeling, too. Your power ranges, pores and skin, and total temper can all supply useful clues about whether or not you’re staying adequately hydrated.
The Quickest Methods to Rehydrate
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 listing to drink extra water. Staying hydrated may 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 observe your fluids within the app. Set a each day objective, and for those who 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.
Maintain water inside attain. Refill a reusable bottle and convey it with you. Sip all through the day as an alternative of gulping .
Eat your fluids, too. Add water-rich meals like cucumbers, watermelon, and broth-based soups to meals and snacks.
Be aware of caffeine and alcohol. These can contribute to fluid loss, so intention to restrict them or stability them with further water (12).
Take heed to your physique. In case your urine appears darker than standard or your eyes really feel dry, that’s your cue to seize a glass of water.
Small adjustments add up and over time, these habits could make staying hydrated really feel computerized.
5 Good and Easy Methods to Keep Hydrated
Backside Line
GLP-1 drugs generally is a highly effective device for weight administration, however additionally they carry distinctive challenges, particularly on the subject of staying hydrated. (4,2). Between negative effects that scale back urge for food and fluid consumption, and the physique’s pure indicators that may be simple to overlook, dehydration is an actual concern. (2)
With consciousness and small, constant habits, you’ll be able to assist your hydration and your total well being. Take note of your physique’s cues, intention for fluids and water-rich meals all through the day, and make hydration easy and pleasant. Bear in mind, it’s not about an ideal routine, it’s about constructing habits that be just right for you and preserving your physique fueled in your GLP-1 journey.
Let MyFitnessPal show you how to get began monitoring your hydration immediately with the in-app water tracker.
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