Drink Up: Hydration Tips for GLP-1 Users
Summer fun brings heat, sweat, and the risk of dehydration, especially for those taking GLP-1 medications. GLP-1s can intensify side effects like nausea or constipation if you’re not staying properly hydrated. The good news? A few simple strategies can make all the difference.
How Much Water Do You Need?
The recommended daily fluid intake is about 9 cups (2.2 liters) for women and 13 cups (3 liters) for men. Keep in mind that this includes intake of all fluids, as well as fruits and vegetables. Common signs of dehydration include thirst or dry mouth, but also watch for these lesser-known symptoms:
● Muscle weakness
● Fatigue and low energy
● Headaches, light-headedness, dizziness
● Dry skin
● Less frequent urination
So, stay ahead of the curve, especially if you are taking a GLP-1. Here are some tips!
Ten Ways to Stay Hydrated This Summer While Taking GLP-1s
1. Eat your water.
Fill up on foods that are high in water content. Choose foods like watermelon, lettuce, cabbage, berries, pineapple, spinach, zucchini, celery, and cucumbers.
2. Start the day right.
Keep a large glass of water by your bed so you can fill up when you wake up. You’ve started the day ahead of the game!
3. Coffee lovers drink up!
Coffee contributes to your fluid intake, but its mild diuretic effect means it’s smart to follow it with water, especially if you're taking a GLP-1. Drink a glass of water (or more) after each cup of coffee to ensure you're fully hydrated, especially if you're on a GLP-1 medication.
4. Set reminders.
Often, we just forget to drink water. Days are busy, and time flies. There are apps that provide personalized goals, reminders to drink, and track progress toward those goals, while also calculating daily water intake goals based on factors such as age, weight, gender, and activity level. The WaterMinder app also integrates with Apple Health to sync weight and water records.
5. Habit stack your water intake.
Pair drinking water with something you never skip—like brushing your teeth, walking your dog, or opening your laptop. It becomes an effortless routine trigger.
6. Water first in the morning.
Drink warm water with lemon in the morning. Also try incorporating some coffee alternatives that offer a gentle energy boost while providing health benefits, such as matcha or mushroom coffee.
7. Use Replenza with Electrolytes!
Replenza Replenisher is a berry-flavored powdered supplement specifically designed to support your body while on a GLP-1 weight loss journey. Just mix it with water for a refreshing boost that goes beyond hydration. Each serving delivers: electrolytes to support hydration and energy, prebiotics to aid digestion and support gut health, multi-collagen complex to support skin elasticity, and BCAAs (branched-chain amino acids) to support muscle recovery.
8. Invest in a travel cup you love.
Jump on the Stanley or Owala trend—hydration has never looked cuter! If you have a water bottle that brings you joy, you’ll be more apt to use it. Plus, today’s trendy water bottles make hydration simple, with straws and spouts that help prevent spills and sloshing. Need inspo? Check out Travel + Leisure’s roundup of travel water bottles here.
9. Try a hydration challenge with your friends.
Set a 30-day goal to meet your daily water intake, and check in with each other regularly to stay on track. Make it fun by putting some money into a pot—whoever hits their goal most consistently by the end of the month wins the prize!
10. Add some yummy fruit to your water.
Infused water is more appealing. Keep a pitcher of cucumber water, or add strawberries to your water for an extra boost. Add throughout the day. Try these:
● Cucumber-Lemon-Mint Water: Thin cucumber slices + lemon rounds + fresh mint
● Pineapple-Ginger Water: Pineapple chunks + a few slices of fresh ginger
● Citrus Splash: Orange + lime + grapefruit slices
Keep a pitcher in your fridge with your daily water recommendation, and plan to finish it by the end of the day!
