GLP-1 medications are gaining traction as insurance coverage expands and more people explore them as part of their health journey (11). But even as access improves, many patients don’t get the nutritional guidance they need to manage common side effects, putting them at risk for problems like dehydration.
In fact, decades of research show that people taking GLP-1 medications may be more prone to dehydration, especially when intake drops or side effects make it harder to eat and drink enough (2,3).
The good news? Staying well hydrated is absolutely possible with the right strategies. Ahead, we’ll break down why dehydration can occur on GLP-1 medications, the signs to watch for, and simple, practical tips to help you stay hydrated and supported every step of the way.
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Why GLP-1 drugs can increase dehydration
GLP-1 medications work in part by reducing appetite, which is a big reason why they are effective for weight loss (4). But along with fewer food cravings, research shows that some people taking these medications may also be at higher risk of dehydration and nutrient deficiencies (3,5).
There are a few reasons why this can happen. First, side effects like nausea, vomiting, and diarrhea are quite common, especially early on, and all of these can affect your body’s fluid balance (9). Second, when food intake decreases, it is easy for fluid intake to decrease as well. If you’re eating less overall, you may not feel as motivated to drink, which can quietly set the stage for dehydration (7).
In more severe cases, persistent fluid loss can strain the kidneys (8). The good news? There are proactive steps you can take to protect your hydration and overall health. Before we dive into these strategies, let’s review the most common signs of dehydration to stay on your radar.
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Common signs that 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 be very similar (9).
Common signs of mild dehydration include (9):
- Feeling thirsty
- Dry mouth
- Headache
- Dark yellow urine
- Urinating less often than usual
- Muscle cramps
If dehydration continues over time, symptoms can become more severe. Signs of more severe dehydration include (9):
- Little or no urination or very dark yellow or amber colored urine
- Dry, shriveled skin
- Dizziness or vertigo
- Irritability or confusion
- Rapid heartbeat
- Rapid breathing
- Sunken eyes
- Extreme tiredness or lethargy
- In severe cases shock or loss of consciousness
Spotting these signs early can help you take action before dehydration becomes a bigger problem, especially if you’re dealing with side effects from GLP-1 medications.
How much water do you need on GLP-1s?
Fluid needs are not one-size-fits-all. How much you need depends on factors like your age, body size, activity level, and even the climate you live in (10). That’s why it’s important to work with your healthcare team to figure out a daily fluid goal that makes sense for you.
On average, research is published in JAMA Internal Medicine suggests that many people taking GLP-1 medications should aim for about 8 to 12 cups of fluid a day (about 2 to 3 liters), along with eating plenty of high-water foods (7). That said, this amount is still lower than the general daily water recommendations for adults ages 19 to 30, which are 3.7 liters per day for men and 2.7 liters per day for women (10).
The biggest takeaway? Let your body guide you. Look for light, pale-colored urine and regular bathroom trips throughout the day. Also pay attention to how you feel. Your energy level, skin, and overall mood can all provide helpful clues as to whether you’re staying adequately hydrated.
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Tips for Staying Hydrated During Your GLP-1 Weight Loss Journey
You don’t need to add another big task to your mental to-do list to drink more water. Staying hydrated can be as simple as building small, consistent habits into your day. As MyFitnessPal dietitian Katherine Basbaum puts it, “Hydration shouldn’t feel like a chore, make it fun! Try adding lemon or fruit to your water, use a reusable bottle you actually like, and track your fluids in the app. Set a daily goal, and if you hit 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 set the tone for the day.
- Keep water within reach. Refill a reusable bottle and take it with you. Sip throughout the day instead of swallowing it all at once.
- Also, eat your fluids. Add water-rich foods like cucumbers, watermelon, and broth-based soups to meals and snacks.
- Be aware of caffeine and alcohol. These can contribute to fluid loss, so aim to limit them or balance them with extra water (12).
- Listen to your body. If your urine looks darker than usual, or if your eyes feel dry, that’s your way to grab a glass of water.
Small changes add up, and over time, these habits can make staying hydrated feel automatic.
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Bottom line
GLP-1 medications can be a powerful tool for weight management, but they also bring unique challenges, especially 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 easy to miss, dehydration is a real concern. (2)
With awareness and small, consistent habits, you can support your hydration and overall health. Pay attention to your body’s cues, aim for fluids and water-rich foods throughout the day, and make hydration simple and comfortable. Remember, it’s not about a perfect routine, it’s about building habits that work for you and keep your body fueled on your GLP-1 journey.
Let MyFitnessPal help you get started tracking your hydration today with the in-app water tracker.
The post Staying Hydrated on GLP-1s: Why it Matters More Than You Think appeared first on MyFitnessPal Blog.