How Much Water Should I Drink on a GLP-1?

By: Ellie Hiller, BSN, RN, HSN Nutrition Coach

Disclaimer: Ellie Hiller’s hydration equations are intended for the general population. While the following guide includes common knowledge regarding GLP-1 medications, always consult with your GobyMeds healthcare provider for personalized medical advice regarding your specific treatment plan.

Most everyone knows they should be drinking water, but oftentimes this is the first habit people neglect. It is tempting to think water is “too simple” and we must move onto the more complex habits to make any real progress. This couldn’t be further from the truth! Adequate water intake is a fundamental nutritional pillar for a reason.

Why Hydration Matters for Your GLP-1 Journey

Before we get into the specifics of how much water is ideal each day, it is important to understand how fluid intake has a direct impact on overall health. Water plays an important role in regulating heat balance, detoxification, and maintaining the proper functioning of the GI tract. Adequate daily fluid intake is important in the transport of nutrients and oxygen to keep the skeletal system functioning properly.

Did you know that not drinking enough water can even impact your mood? A study - Mild Dehydration Affects Mood in Healthy Young Women - by Armstrong et.al showed that even mild dehydration can lead to fatigue, increased headaches, and trouble concentrating.

The GLP-1 Hydration Equation

My favorite baseline water consumption equation per day is ½ your bodyweight in ounces of water. This should ideally be consumed over the course of the day in regular intervals, not chugged at one or two intervals during the day. If you want to up the ante and aim for the ideal hydration equation, then you need to add three steps:

1. Baseline: Continue to drink half your body weight in ounces.
2. Exercise: Add about 12 ounces of water for every hour of exercise you do. This may need to increase based on how much you sweat and the environmental conditions.
3. Counterbalance: Aim to add about 8 oz of water for every one cup of coffee or juice you drink.

Now you have a complete hydration equation! If you have never tracked water before, the best place to start would be step one only and build consistency from there.

Special Hydration Considerations for GLP-1 Medications

It is important to consider different supplements or medications you are taking that can impact your hydration needs. Talk to your doctor about how to adjust your water intake based on different medications or supplements.

In many instances, a medication that suppresses your appetite - like compounded semaglutide or compounded tirzepatide - means you will likely drink less water simply because you are eating less. Furthermore, if you are an individual experiencing common GLP-1 side effects such as nausea, vomiting, diarrhea, or constipation, it is vital to drink enough water and electrolytes, as these symptoms significantly increase your risk of dehydration.

5 Tips to Stay Consistent

Here are a few tips to help you stay consistent with your water goal:

1. Set reminders: Put a prompt in your phone every 2-4 hours to remind you to drink.
2. Invest in a bottle: Buy a fun water bottle you are excited about. The bigger the better to limit refills!
3. Use a straw: You would be surprised how much more water you drink through a straw.
4. Keep it close: Take your bottle on errands and keep it on your desk throughout the day.
5. Enhance the flavor: Add fruit or zero-calorie drink packets if it helps you consume more.

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