GLP-1 hydration: Nutritionist explains why it matters more for those on weight loss jabs in the hotter months
With the UK weather becoming more extreme, the summer months are getting hotter, and heatwaves are becoming more common. This means maintaining proper hydration while on GLP1s, also known as weight loss jabs, has become increasingly important during the summer months.
Our expert nutritionist, Mark Gilbert, explains how a reduced appetite and lower overall fluid intake can increase the risk of dehydration, and how to ensure users stay hydrated through the heatwaves and warmer temperatures that are becoming more common across the UK.
Why is hydration while on GLP-1s so important?
As temperatures rise, maintaining adequate hydration becomes more challenging, with increased fluid loss through sweat placing additional strain on the body.
For those on GLP-1 medications such as, there is a heightened risk, as users may be more prone to dehydration while taking these drugs. This is because the kidneys, whose job it is to balance fluid and electrolytes, respond to hormones, particularly insulin.
GLP-1s can help regulate blood sugar levels by stimulating the release of insulin, but because of low food intake, less insulin is produced by the pancreas, causing the kidneys to excrete more electrolytes. This can lead to cramping, fatigue and dehydration.
Certain weight loss drugs can also suppress the body’s natural impulse to drink, which may leave users less aware that their body needs water. This can be made worse by lower calorie intake, which is common for weight loss drug users. Less food being consumed due to reduced appetite can cause fatigue, dizziness and headaches, which can in turn be made worse when dehydration is added into the mix.
On top of this, GLP-1s slow gastric emptying, leaving users feeling fuller for longer, can cause nausea, vomiting or diarrhoea. When this is combined with heavy sweating from prolonged rising temperatures, these side effects can further reduce fluid levels.
For these reasons, maintaining a proactive approach to hydration is especially important for weight loss injection users throughout the summer season.
How to stay hydrated on GLP-1 medication
If you're on a GLP-1 and have noticed signs of dehydration, or you're struggling to keep up adequate fluid intake, you may be wondering how to stay hydrated on weight loss jabs, follow these top tips to keep safe during the hotter months.
Drink by the clock
As GLP-1 medication and heat itself can suppress thirst, it is important not to wait until you feel thirsty to drink. Aim to drink water regularly throughout the day, ideally every 90 to 120 minutes, with a target of at least 1.5 to two litres daily. Try to take small, regular sips rather than gulping large amounts at once, as drinking too much in one go can trigger nausea linked to slowed gastric emptying.
Replenish electrolytes
PortionIQ's St. Clements Electrolytes are designed to support hydration by providing key electrolytes including sodium, potassium, magnesium and calcium, which help regulate fluid balance and replace minerals lost through sweat.
Each sachet is mixed with 500ml of water, which may help people who struggle to drink enough fluids, while the citrus flavour can make hydration more appealing than plain water.
The formula also contains creatine and a blend of vitamins and minerals, offering additional support when food intake is reduced. Creatine helps maintain cellular hydration and support muscle health, while vitamins such as vitamin C and vitamin B contribute to normal energy metabolism. Although electrolyte drinks should not replace regular fluid intake, they can be a useful tool for GLP-1 users looking to stay hydrated during periods of hot weather.
Snack on water-dense foods
Hydration can also be supported through food. Water-rich options such as cucumber, tomatoes, watermelon and soups can contribute to overall fluid intake while providing nutrients and helping maintain satiety in smaller portions.
This vegetable soup is water-dense and helps support hydration by providing a fluid-rich, electrolyte-containing meal that also contributes to nutrition and satiety in one serving. It also provides 20g of protein, 26 vitamins and minerals and just 246 calories.
Limit alcohol intake
Alcohol can increase fluid loss by suppressing the release of antidiuretic hormone (ADH), which leads to increased urine production. This can contribute to dehydration if fluid losses are not adequately replaced with water or other non-alcoholic drinks. In hot conditions, the risk may be greater due to additional fluid loss through sweating, particularly if alcohol consumption is accompanied by reduced overall fluid intake.
Be prepared this summer and stay hydrated on GLP1s
As summer temperatures rise and prolonged warm spells become more common, maintaining hydration is becoming increasingly important.
For GLP-1 users, reduced appetite and altered thirst signals can make fluid intake harder to maintain, particularly in hot conditions. A combination of regular drinking, electrolyte replenishment and water-rich foods can help support hydration, energy levels and overall wellbeing throughout the summer season.
Backed by 40 years of science, PortionIQ products are designed to support your body through every stage of your weight loss journey, including the warmer months - helping you stay consistent, balanced and properly hydrated.