{"id":35740,"date":"2025-08-21T14:01:04","date_gmt":"2025-08-21T02:01:04","guid":{"rendered":"https:\/\/www.myfoodbag.co.nz\/explore\/?p=35740"},"modified":"2025-10-02T15:50:04","modified_gmt":"2025-10-02T02:50:04","slug":"glp-1-nutrition-hydration","status":"publish","type":"post","link":"https:\/\/www.myfoodbag.co.nz\/explore\/2025\/08\/21\/glp-1-nutrition-hydration\/","title":{"rendered":"GLP-1 Nutrition: Hydration\u00a0"},"content":{"rendered":"\n<p class=\"has-medium-font-size\">Keeping hydrated is essential for your health &#8211; it helps regulate body temperature, supports digestion, keeps energy levels steady, and can ease common GLP-1 side effects like nausea and constipation (1,2).&nbsp;Our nutrition team has pulled together the latest recommendations and 5 simple strategies to help you stay on top of your fluid intake.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"\/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited.jpg\" alt=\"\" class=\"wp-image-35744\" title=\"\" srcset=\"\/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited.jpg 1600w, \/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited-300x169.jpg 300w, \/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited-1024x576.jpg 1024w, \/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited-768x432.jpg 768w, \/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited-1536x864.jpg 1536w, \/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited-480x270.jpg 480w, \/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited-1080x608.jpg 1080w, \/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited-1280x720.jpg 1280w, \/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited-980x551.jpg 980w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n\n\n\n<p>Early evidence suggests that GLP-1 medications such as Wegovy\u00ae may reduce your natural thirst signals (3,4). This means you can\u2019t always rely on feeling thirsty to guide your fluid intake, and being proactive with hydration becomes especially important (5).&nbsp;<\/p>\n\n\n\n<p>On top of that, approximately 20% of our daily fluid comes from food (6). Because GLP-1s typically reduce how much you eat (2,5), you are likely getting less fluid from food &#8211; making it even more important to prioritise hydration.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How much fluid should you be drinking?<\/h2>\n\n\n\n<p>Most people need 2 to 3 litres of f<strong>luid per day<\/strong> (around 8 to 12 cups), though your exact needs will depend on your age, gender, activity levels, and the climate you live in (6).&nbsp;<\/p>\n\n\n\n<p>Water is best, but other drinks can also count towards your daily fluid intake, including:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Low-calorie drinks like herbal or black tea, flavoured sparkling water &nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nutrient-dense fluids such as yoghurt, low-fat milk or calcium-fortified alternatives (i.e. soy milk)&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Soups including broths or store-bought chilled soups for a convenient option&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Smoothies which are a great way to pack in nutrition including fruit (berries, pineapple, mango), veggies (spinach, cauli, courgette), dairy (milk, yoghurt), nuts and seeds&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Meal replacement shakes or soups which are usually mixed with water or milk (under direction of your health professional)&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Aim to limit sugary drinks like juice, soft drinks and energy drinks. Be mindful of your alcohol and caffeine intake as although these both contribute to your fluid intake they can have a diuretic effect, which can make staying hydrated more challenging (5).&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"560\" src=\"\/wp-content\/uploads\/2025\/08\/water.1-1-1024x560.jpg\" alt=\"\" class=\"wp-image-35686\" title=\"\" srcset=\"\/wp-content\/uploads\/2025\/08\/water.1-1-1024x560.jpg 1024w, \/wp-content\/uploads\/2025\/08\/water.1-1-300x164.jpg 300w, \/wp-content\/uploads\/2025\/08\/water.1-1-768x420.jpg 768w, \/wp-content\/uploads\/2025\/08\/water.1-1-1536x839.jpg 1536w, \/wp-content\/uploads\/2025\/08\/water.1-1-1080x590.jpg 1080w, \/wp-content\/uploads\/2025\/08\/water.1-1-1280x700.jpg 1280w, \/wp-content\/uploads\/2025\/08\/water.1-1-980x536.jpg 980w, \/wp-content\/uploads\/2025\/08\/water.1-1-480x262.jpg 480w, \/wp-content\/uploads\/2025\/08\/water.1-1.jpg 2000w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Simple hydration strategies<\/h2>\n\n\n\n<p class=\"has-medium-font-size\"><strong>1. Sip little and often<\/strong>&nbsp;<\/p>\n\n\n\n<p>Big gulps of fluid can sometimes trigger nausea. Instead, keep a water bottle with you and take small sips regularly throughout the day. This also makes it easy to keep track of how much you have had.&nbsp;<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>2. Set reminders<\/strong>&nbsp;<\/p>\n\n\n\n<p>If you tend to forget to drink, try setting alarms on your phone or using a hydration app. If nausea is stronger at certain times of the day, prioritise drinking more fluids at the times when you feel better.&nbsp;<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>3. Flavour it up<\/strong>&nbsp;<\/p>\n\n\n\n<p>If plain water doesn\u2019t appeal, add lemon, mint, cucumber, or a splash of juice and plenty of ice. You can also boost hydration through foods with a high-water content like cucumber, watermelon, oranges, yoghurt, or a refreshing smoothie. These options provide both fluids and extra nutrients like fibre, protein, and vitamins.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>4. Time your fluids<\/strong>&nbsp;<\/p>\n\n\n\n<p>Drinking a lot of liquid with meals can add to feelings of fullness. Aim to drink about 30 minutes before or after eating instead, which many people find more comfortable.&nbsp;<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>5. Choose warm options<\/strong>&nbsp;<\/p>\n\n\n\n<p>If nausea or fullness makes fluids harder to tolerate, warm herbal teas or clear broths can be gentler on the stomach. They\u2019re also a cosy option during cooler months.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"686\" src=\"\/wp-content\/uploads\/2025\/08\/broccoli-soup-1024x686.jpeg\" alt=\"\" class=\"wp-image-35742\" title=\"\" srcset=\"\/wp-content\/uploads\/2025\/08\/broccoli-soup-1024x686.jpeg 1024w, \/wp-content\/uploads\/2025\/08\/broccoli-soup-300x201.jpeg 300w, \/wp-content\/uploads\/2025\/08\/broccoli-soup-768x515.jpeg 768w, \/wp-content\/uploads\/2025\/08\/broccoli-soup-1080x724.jpeg 1080w, \/wp-content\/uploads\/2025\/08\/broccoli-soup-980x657.jpeg 980w, \/wp-content\/uploads\/2025\/08\/broccoli-soup-480x322.jpeg 480w, \/wp-content\/uploads\/2025\/08\/broccoli-soup.jpeg 1125w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Remember<\/strong>&nbsp;<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pale yellow urine is a good sign you\u2019re hydrated.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fluid needs increase if you\u2019re active or in hot weather.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Staying well hydrated can help prevent or ease constipation, one of the most common side effects of GLP-1 medications (1,5).&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Everyone\u2019s needs are different, so use these strategies alongside the daily targets in your welcome booklet and advice from your healthcare professional.&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Want to be sure your meals are supporting your hydration habits?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Our GLP-1 Support Meal Plan provides balanced, portion-controlled meals designed to keep you nourished on your journey.<\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/www.freshstart.nz\/sign-up\/glp-1-support-recipes?pr=5020SPRING&amp;gad_source=1&amp;gad_campaignid=22808797674&amp;gclid=EAIaIQobChMI1Z7I67eEkAMVL6ZmAh0aiQCFEAAYASAAEgKn5PD_BwE&amp;_gl=1*1iyewdm*_gcl_aw*R0NMLjE3NTkzNTMzMjcuRUFJYUlRb2JDaE1Jd195eTd2V0RrQU1WTHhxREF4MFZYd3BhRUFBWUFTQUFFZ0wzZlBEX0J3RQ..*_gcl_au*MzgxNDUwODczLjE3NTU0OTEyODEuOTE4NjYwOTkxLjE3NTU2MzY3NTQuMTc1NTYzNjc5Mg..*_ga*NDg1Mzg3NzEzLjE3NTU0OTEyODI.*_ga_XX6JNH00KW*czE3NTkzNzEzNTMkbzQ0JGcxJHQxNzU5MzcyMjgzJGo2MCRsMCRoMTM4NzQ4NDQ4Ng..\" target=\"_blank\" rel=\"noopener\">Explore our GLP-1 Support Meal Plan here<\/a><\/h4>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">References<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li class=\"has-small-font-size\">Maughan RJ et al . A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. <em>Br J Nutr<\/em>. 2016;116(3):581-9. doi:10.1111\/j.1467-3010.2009.01795.x&nbsp;<\/li>\n\n\n\n<li class=\"has-small-font-size\">Mozaffarian D et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. <em>Obesity<\/em> (Silver Spring). 2025; 1-29. doi:10.1016\/j.ajcnut.2025.04.023&nbsp;<\/li>\n\n\n\n<li class=\"has-small-font-size\">McKiernan F et al. Relationships between human thirst, hunger, drinking, and feeding. <em>Am J Physiol Regul Integr Comp Physiol<\/em>. 2011 Feb;300(2):R749-57. doi:10.1152\/ajpregu.00472.2011.&nbsp;<\/li>\n\n\n\n<li class=\"has-small-font-size\">Takahashi H et al. Central regulation of thirst: the roles of the subfornical organ and GLP-1. <em>J Clin Invest<\/em>. 2022 Mar 1;132(5):e151800. doi:10.1172\/JCI151800.&nbsp;<\/li>\n\n\n\n<li class=\"has-small-font-size\">Almandoz JP et al. Nutritional considerations with anti-obesity medications. <em>Obesity<\/em> (Silver Spring). 2024 Sep;32(9):1613-1631.&nbsp;<\/li>\n\n\n\n<li class=\"has-small-font-size\">National Health and Medical Research Council, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. <em>Nutrient Reference Values for Australia and New Zealand: Water<\/em>. Canberra: NHMRC; 2006 [cited 2025 Aug 20]. Available from: <a href=\"https:\/\/www.eatforhealth.gov.au\/nutrient-reference-values\/nutrients\/water\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.eatforhealth.gov.au\/nutrient-reference-values\/nutrients\/water<\/a>&nbsp;<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Keeping hydrated is essential for your health &#8211; it helps regulate body temperature, supports digestion, keeps energy levels steady, and can ease common GLP-1 side effects like nausea and constipation (1,2).&nbsp;Our nutrition team has pulled together the latest recommendations and 5 simple strategies to help you stay on top of your fluid intake.&nbsp; Early evidence [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":35744,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[2361,2363,2368],"tags":[1745,2049,2817,2272,2815],"class_list":["post-35740","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fresh-start","category-lifestyle-wellness-tips","category-nutrition","tag-fresh-start","tag-healthy-eating","tag-wegovy","tag-weight-loss","tag-weight-loss-medications"],"_links":{"self":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/35740","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/comments?post=35740"}],"version-history":[{"count":6,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/35740\/revisions"}],"predecessor-version":[{"id":36007,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/35740\/revisions\/36007"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/media\/35744"}],"wp:attachment":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/media?parent=35740"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/categories?post=35740"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/tags?post=35740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}