Summer + GLP-1s: How to Stay Hydrated, Feel Your Best & Beat the Heat ☀️💧
Summer and GLP-1 medications can be an incredible combination for reaching your health goals, but they also require a little extra planning. Between soaring temperatures, increased sweating, reduced appetite, and eating smaller portions, it’s easier than you might realize to become dehydrated.
The good news? A few simple habits can help you stay energized, feel great, and enjoy everything summer has to offer.
Why Hydration Matters More on GLP-1 Medications
GLP-1 medications work by slowing stomach emptying and reducing appetite. While that’s great for weight loss, it often means people unintentionally eat and drink less throughout the day.
Add Louisiana summer heat into the mix, and dehydration can sneak up quickly.
Signs you may need more fluids include:
- Fatigue or low energy
- Headaches
- Dizziness when standing
- Dark yellow urine
- Muscle cramps
- Dry mouth
- Constipation
If you’re feeling “off,” don’t automatically assume it’s your medication. Sometimes your body is simply asking for water and electrolytes.
8 Tips to Stay Healthy This Summer
1. Drink Before You’re Thirsty
By the time you feel thirsty, you’re already behind. Keep a water bottle nearby and take small sips throughout the day.
2. Add Electrolytes
Sweating doesn’t just mean losing water. You also lose sodium, potassium, and other minerals your body needs.
Choose low-sugar electrolyte drinks or add an electrolyte packet to one bottle of water each day if you’re spending time outdoors.
3. Eat Water-Rich Foods
Hydration comes from food, too.
Great choices include:
- Watermelon
- Cucumbers
- Strawberries
- Bell peppers
- Lettuce
- Celery
- Tomatoes
- Zucchini
4. Don’t Skip Protein
When your appetite is low, protein is often the first thing people avoid. Your muscles, metabolism, and recovery all depend on getting enough.
Aim for a protein source at every meal, even if it’s a smaller portion.
5. Eat Smaller Meals More Often
Three large meals can feel overwhelming on a GLP-1.
Instead, try:
- Greek yogurt
- Cottage cheese
- Protein smoothies
- Lean chicken
- Eggs
- Tuna
- Turkey roll-ups
6. Avoid Too Much Alcohol
Alcohol increases dehydration and can make side effects like nausea worse. If you choose to drink, alternate each alcoholic beverage with a full glass of water.
7. Listen to Your Body
Feeling unusually tired, dizzy, or nauseated after being outside? Move into the shade or air conditioning, drink fluids, and cool down before symptoms become more severe.
8. Know When You Need Extra Help
Sometimes water alone isn’t enough. If you’ve been outdoors, traveling, recovering from illness, or simply can’t catch up on hydration, IV hydration can replenish fluids and electrolytes quickly while helping you get back to feeling your best.
Hydration Recipe: Berry Citrus Electrolyte Refresher 🍓🍊
Ingredients
- 16 ounces cold water
- Juice of ½ lemon
- Juice of ½ orange
- ¼ cup sliced strawberries
- Pinch of sea salt
- 1 teaspoon honey (optional)
- Ice
- Fresh mint leaves
Directions
Combine everything in a shaker or large glass, stir well, and enjoy. Keep refrigerated and drink within 24 hours.
Approximate nutrition:
- 45-60 calories
- Naturally rich in vitamin C
- Refreshing, lightly sweet, and perfect for hot afternoons
Light Summer Meal: Mediterranean Chicken Cucumber Bowl 🥒🥗
Perfect for days when your appetite is smaller but your body still needs quality nutrition.
Ingredients
- 4 ounces grilled chicken breast
- 1 cup chopped cucumber
- ½ cup cherry tomatoes
- ¼ cup diced bell pepper
- ¼ avocado
- 2 tablespoons feta cheese
- ½ cup cooked quinoa (optional)
- Juice of ½ lemon
- 1 tablespoon olive oil
- Salt, pepper, and oregano
Directions
Combine vegetables in a bowl. Add grilled chicken and quinoa if desired. Drizzle with olive oil and lemon juice, then season with salt, pepper, and oregano.
Approximate nutrition:
- 30-35g protein
- Healthy fats
- Fiber
- Naturally hydrating vegetables
- About 400-500 calories
Final Sip
Summer should be spent making memories, not battling dehydration. Staying ahead of your fluids, eating nourishing meals, and listening to your body’s signals can help you continue making progress on your GLP-1 journey while feeling your absolute best.
Need a hydration boost? Whether you’re recovering from a day in the sun, preparing for vacation, or simply feeling run down, we’re here to help you feel refreshed, rehydrated, and ready for whatever summer brings.
Stay cool. Stay hydrated. We’ll see you at Dripsy!