10 Tips for a Successful Summer on GLP-1 Medication

This summer, feel your absolute best while taking your GLP-1 medication. Hot weather, dehydration, overexertion, and increased sensitivity to heat can sometimes make common side effects more noticeable, but they don't have to. With a little planning and a few smart habits, you can continue to enjoy the benefits of your GLP-1 while staying energized, well-nourished, and hydrated. By fueling your body properly and paying attention to your body's cues, you can make the most of the season and feel strong all summer long. 

1. Stay Ahead of Hydration. Aim for 80–100 ounces of fluids daily (more if you're active). GLP-1 medications slow digestion and suppress appetite, which can make it easier to unintentionally under-hydrate. Add in summer heat and increased activity, and paying attention to hydration becomes even more important. Proper hydration can help minimize nausea, support kidney health, and keep your body functioning optimally. Get used to carrying a water bottle and maybe even tracking your water intake in a phone app. 

2. Electrolytes help. Because GLP-1 medications can reduce fluid intake and cause gastrointestinal side effects, dehydration may occur more quickly during hot weather and prolonged outdoor activity. Use electrolyte packets for beach days or extended outdoor activities. Replenza’s Daily Replenisher is specifically formulated for GLP-1 users and contains a unique amino acid blend to support muscle recovery, prebiotics to support digestive health, and collagen to promote skin elasticity. 

3. Eat protein first, always. Because you feel full sooner, make sure your body gets the protein it needs. Aim for 20–30 grams of protein per meal, or 100-120g of protein daily to preserve muscle mass during weight loss. Lean sources of protein like Greek yogurt, cottage cheese, chicken, and edamame are light, yummy summer choices. (And to keep muscle while losing weight, fit in strength training too!) 

4. Pack snacks. Because summer travel means irregular eating schedules, be prepared! High-protein snacks that travel well include: protein bars, jerky, string cheese, roasted chickpeas, and nuts. 

5. Give it a little time. If you are starting your GLP-1 this summer, just know that the first few weeks will be an adjustment period. Gastrointestinal side effects occur in 50-60% of users during dose initiation, but they're typically mild to moderate and resolve within 2-3 weeks as your body adjusts. Nausea is the most common side effect. Keep this adjustment period in mind when planning vacations and other summer activities, allowing your body time to adapt before major travel or busy schedules.

6. It’s okay to adjust meals. Even when traveling and visiting family and friends, it’s okay to adjust your eating habits. You will probably be eating 75% of what you used to per meal, with a shift to smaller, more frequent meals. For digestion, focus on 4-5 mini-meals instead of 3 regular meals. Smaller, more frequent meals can help support digestion and may reduce nausea or stomach discomfort. 

7. Find your signature mocktail. Alcohol is not only dehydrating, but it can also intensify nausea and stomach upset. While you don’t have to say goodbye to your favorite summertime margarita, it’s a good idea to limit your consumption and find a mocktail that not only tastes great but also rehydrates as well. Try a low-sugar option like strawberry-basil lemonade, made with fresh strawberries, lemon juice, fresh basil leaves, and unsweetened sparkling water or club soda. Put it in a wine glass, and you will feel just as festive as everyone else. 

8. Supplements bridge the nutritional gap and travel well. When you aren’t eating as much, the sudden drop in food intake makes it difficult to meet daily nutritional requirements, which can increase the risk of nutrient deficiencies. Replenza’s Daily Multivitamin bridges the gap, providing 22 essential vitamins and minerals scientifically formulated for optimal absorption for GLP-1 users. It also provides support for gut health, cellular energy, and stress. 

9. Load up on summer foods. Fruits and vegetables are at their most delicious this time of year and are also rich in water and fiber, just what your body needs. Enjoy fresh summer watermelon, berries, peaches, tomatoes, and cucumbers. The perfect summer treat that will help your digestive tract, too! 

10. Listen to your body. Summer activities can mean more time in the sun, unexpected travel delays, and more parties that can lead to late-night drinks and snacks. Pay attention to your body's cues and make good choices. You absolutely can enjoy the season to the fullest and feel your best! 

If you're taking a GLP-1 medication this summer, a little planning can go a long way toward helping you feel your best. With the right habits and support, you can enjoy the benefits of your GLP-1 while feeling strong, energized, and vibrant all summer long. Let Replenza help make staying hydrated and nourished easier, so you can focus on making the most of the season.