GLP-1 medicines are gaining traction as insurance coverage protection expands and extra folks discover them as a part of their well being journey (11). However whereas entry is bettering, many sufferers aren’t getting the vitamin steerage they should handle widespread unintended 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 vulnerable to dehydration, particularly when consumption drops or unintended effects make it tougher to eat and drink sufficient (2,3).

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

Why GLP-1 Medicines Can Improve Dehydration

GLP-1 medicines work partly by lowering urge for food, which is a giant motive they’re efficient for weight reduction (4). However together with fewer meals cravings, analysis exhibits that some folks taking these medicines might also be at larger threat for dehydration and nutrient shortfalls (3,5).

There are a few causes this will occur. First, unintended 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 steadiness (9). Second, when meals consumption drops, it’s simple for fluid consumption to fall too. In case you’re consuming much less general, chances are you’ll not really feel as motivated to drink, which may quietly set the stage for dehydration (7).

In additional extreme circumstances, 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 general well being. Earlier than we dive into these methods, let’s stroll by way of the most typical indicators of dehydration to maintain in your radar.

Frequent 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 expounded to GLP-1 unintended effects or just not consuming sufficient, the warning indicators are inclined to look very comparable (9).

Frequent indicators of gentle 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 change into 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
• Speedy heartbeat
• Speedy respiratory
• Sunken eyes
• Excessive tiredness or listlessness
• In extreme circumstances, shock or lack of consciousness

Recognizing these indicators early will help you are taking motion earlier than dehydration turns into an even bigger challenge, particularly in the event you’re managing unintended 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 is determined by elements like your age, physique dimension, exercise degree, and even the local weather you reside in (10). That’s why it’s essential to work together with your healthcare workforce to determine a day by day fluid purpose that is smart for you.

On common, analysis revealed in JAMA Inner Drugs means that many individuals taking GLP-1 medicines ought to purpose 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 overall day by 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 largest takeaway? Let your physique information you. Search for gentle, pale-colored urine and common lavatory journeys all through the day. Take note of how you’re feeling, too. Your vitality ranges, pores and skin, and general temper can all provide 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 large process to your psychological to-do record to drink extra water. Staying hydrated could 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 day by day purpose, and in the event 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.
• Hold water inside attain. Refill a reusable bottle and produce it with you. Sip all through the day as a substitute of gulping abruptly.
• 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 purpose to restrict them or steadiness them with additional water (12).
• Hearken to your physique. In case your urine seems to be darker than standard 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 is usually a highly effective instrument for weight administration, however additionally they deliver distinctive challenges, particularly on the subject of staying hydrated. (4,2). Between unintended effects that cut 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 general well being. Take note of your physique’s cues, purpose for fluids and water-rich meals all through the day, and make hydration easy and pleasurable. Keep 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 at this time with the in-app water tracker. 

The publish Staying Hydrated on GLP-1s: Why it Matters More Than You Think appeared first on MyFitnessPal Blog.

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