High protein, low carb diets have gained popularity among fitness enthusiasts for losing weight. Bodybuilders who want a lean, muscular physique also go for a high protein, low carbohydrate diet. Does this diet put them at risk of dehydration? A study conducted revealed that hydration indicators tend to be influenced as the amount of protein in the diet increases.
A high-protein diet is largely adopted by people aiming to build muscle, lose weight and augment overall health. Protein confers umpteen health benefits, but it also ups the body’s water requirement. Maintaining hydration is key while on a high-protein diet to support optimal bodily processes and avert the risk of health problems.
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Dive into this article to know more about the reasons why increased water intake is essential, its impact on the body, recommended daily intake, and the side effects of inadequate hydration.
High Protein Intake Decoded
The daily recommended allowance for protein increases between 0.8 grams and 1 gram of protein per kg of body weight per day. However, when a person is on a high-protein diet, the protein intake per kg of body weight increases between 1.2 to 1.6 grams of protein per kg of body weight per day. This is the change from normal intake to high intake.
Also Read: Protein-Rich Foods That Help Build Muscle Mass
Professional athletes, bodybuilders and sportspersons typically need an extra dose of protein to support muscle growth and repair. In addition, certain medical conditions need a high-protein diet for muscle growth and avert malnutrition. In these scenarios when a person takes a high-protein diet, they should always combine it with a high intake of fluids. This is because, the protein is broken down into urea, which is a by-product of metabolism.
Why Increased Water Intake is Vital on a High-Protein Diet?
Protein Metabolism/ Kidney Function
When protein is broken down, it produces nitrogenous waste, mainly in the form of urea. The kidneys filter and eliminate this waste through urine. Higher protein consumption means increased urea production, which requires more water to be efficiently flushed out of the waste products and cleanse the system.
Prevention of Dehydration
Generally, protein metabolism increases water loss via urination. Improper water intake can lead to dehydration, resulting in fatigue, headaches and poor metabolic function.
Digestive Health
A high-protein diet is usually low in fiber which can lead to constipation. Good hydration helps to soften the stools and regularise the bowel movements, averting common digestive woes.
Muscle Recovery/ Performance
Athletes and bodybuilders on a high-protein diet need extra water for muscle recovery and performance. As dehydration can impede muscle function, and recovery and elevate the risk of muscle cramps and injuries.
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Temperature Regulation
Protein metabolism produces more heat (thermogenesis) which can slightly raise the body temperature. Thus, proper hydration aids in regulating body temperature and promote circulation.
What Is Recommended Water Intake On A High-Protein Diet?
The normal recommended water intake is around 2-3 litres (8-12 cups) per day for most healthy adults. While individuals on a high-protein diet should increase their water intake to at least 3-4 litres (12-16 cups) per day. This depends on several factors like body weight, physical activity and weather conditions. A simple rule of thumb is to consume an extra 500 ml to 1 litre of water per every 50 grams of protein intake, to help with normal kidney function, electrolyte balance and hydration.
Side Effects of Inadequate Hydration
Inadequate water intake can lead to excessive nitrogen buildup, putting strain on the kidneys and increasing the risk of kidney stones.
Extreme tiredness, dizziness, dry skin, dark-coloured urine, and headaches are common signs of dehydration, which can impair daily functioning.
A lack of water can lead to constipation and bloating.
Dehydration can lead to electrolyte imbalances, resulting in muscle cramps, weakness, and a decline in exercise performance.
High protein intake can cause bad breath due to increased ammonia production. Drinking water helps flush out excess nitrogenous compounds and keeps the mouth hydrated and breathing fresh.
Conclusion
With proper hydration, one can maintain bodily functions effectively and avert the risk of dehydration. Even when a person does not increase their protein intake, drinking 2-3 litres of water per day is mandatory. This facilitates running bodily functions smoothly and detoxifies the system. Thus, by prioritizing hydration, one can reap the benefits of a high-protein diet sustainably and uplift overall health.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health1,2
Marta Cuenca-Sánchez 3, Diana Navas-Carrillo 4, Esteban Orenes-Piñero 3
https://pmc.ncbi.nlm.nih.gov/articles/PMC4424780
https://www.jandonline.org/article/S0002-8223(06)00011-3/abstract
