The Relationship Between Protein Intake and Hydration Levels

Both hydration levels and macronutrient intake are critical to maintaining overall health and optimizing physical and mental performance. Adequate hydration ensures that the body's cells function properly, supports metabolic processes and aids in temperature regulation.

Meanwhile, macronutrients — carbohydrates, proteins and fats — provide the energy and building blocks needed for growth, repair and daily activities.

Together, protein and water work to support various critical bodily functions that are essential for maintaining optimal health and well-being.

The Link Between Protein and Water Intake

Generally, a high protein intake should be coupled with increased water consumption. Why? Let’s look at a study conducted by the University of Connecticut that observed five student athletes. In the first stage, they had a low-protein diet; in the second phase, protein consumption was increased to moderate levels. The final stage increased protein intake to 123 grams a day.

After studying the participants’ blood urea nitrogen (BUN), urine concentration and other lab values throughout the study, it was found that BUN levels reached an abnormal range when eating a high-protein diet. Additionally, their urine was more concentrated, which may suggest dehydration. That said, few participants actually felt thirsty.

Nevertheless, researchers concluded that supplementing a high-protein diet with increased water intake can help maintain healthy BUN levels and urine concentration, prevent dehydration and improve athletic performance.

Drinking enough water can also help facilitate the breakdown of dietary proteins into essential amino acids, which act as the building blocks of tissues. The water lubricates the digestive paths, moving food through the system effectively to be broken down by digestive enzymes. Water can also effectively transport amino acids to the bloodstream, where they can travel to organs and tissues in need of repair.

Eating proteins in normal amounts typically does not tax the digestive system. However, high-protein diets can impair the function of the kidneys — ifyou have a pre-existing kidney condition. Specifically, excess nitrogen in amino acids can damage the kidneys and make it harder to metabolize protein and expel waste products. Drinking more water can help the kidneys filter out the byproducts of protein metabolism.

That said, a 2012 study did conclude that a low-carb, high-protein diet is unlikely to harm kidney function in otherwise healthy individuals. Seek a more in-depth analysis of common protein absorption myths, including the impact of protein on kidney and heart health, before centering protein in your diet.

How Much Protein is Too Much?

Consistently consuming a high-protein diet, particularly if the protein comes from red meat or sources high in unhealthy fats, can increase the risk of kidney stones and heart problems.

While nutrition experts don’t yet have exact numbers, it’s generally recommended to eat no more than two grams of protein per kilogram of body weight a day. In comparison, the Recommended Daily Allowance (RDA) is 0.8 grams of protein per kilogram of body weight. That said, professional athletes or bodybuilders will likely require more protein to facilitate muscle growth, maintain muscle mass and support athletic recovery and muscle repair.

If you have concerns over your protein intake, schedule a visit with your healthcare provider. They can assess your unique body composition, activity levels and nutritional needs to provide you with a personalized protein recommendation.

Generally, it’s best to seek out lean protein options or high-protein snacks and foods that are low in saturated fat. These include:

• Low-fat dairy products
• Fish
• Nuts
• Beans
• Lean meat, like chicken and turkey

Additionally, ensure that your protein intake is well-balanced with protein snacks and meals that include high-quality carbohydrates — like fruits, vegetables and whole grains — and healthy fats — like avocados, plant oils and fatty fish to facilitate healthy protein absorption and reap maximum benefits.

Tips For Staying Hydrated

Staying hydrated is crucial for supporting various bodily functions, including temperature regulation, nutrient transport, digestion and cognitive function. Whether you're an athlete focused on sports nutrition and muscle growth, a busy professional or simply striving for optimal health, here are some tips to help you stay hydrated throughout the day when eating a protein-dense diet:

• Adopt a water bottle – Make it a habit to carry a reusable water bottle with you wherever you go. Having water readily available encourages regular sips throughout the day, ensuring you stay hydrated. You’ll want to opt for a BPA-free bottle that's convenient to carry and fit into your purse, backpack or gym bag. You can also flavor your water with fresh fruits or vegetables to make it more appealing to drink.
• Set hydration reminders – Set reminders on your phone or smartwatch to drink water at regular intervals. These reminders can prompt you to take breaks and hydrate, especially if you're engrossed in work or other activities that may cause you to forget.
• Drink before you’re thirsty – Thirst is a sign that your body is already slightly dehydrated. By staying ahead of thirst cues, you can maintain optimal hydration levels throughout the day.
• Monitor the color of your urine – Ideally, urine should be pale yellow to clear. Dark yellow or amber-colored urine may indicate dehydration, prompting you to increase your fluid intake.
• Eat hydrating foods – Incorporate hydrating foods into your diet, such as watermelon, cucumber, oranges, strawberries, celery and lettuce. These foods have high water content and can contribute to your overall fluid intake.
• Choose electrolyte-rich beverages – In addition to water, consider consuming electrolyte-rich beverages like coconut water or sports drinks, especially after intense physical activity or prolonged exposure to heat. Electrolytes in these waters and sports drinks can help replenish minerals lost through sweat and prevent dehydration.
• Be mindful of your fluid levels – Intense exercise, hot environments and high altitudes can increase your risk of dehydration. If any of these situations apply to you, consider increasing your fluid intake.
• Avoid dehydrating foods and beverages – Alcohol, caffeinated drinks, sugary sodas and other drinks with lots of added sugar, salty foods, processed meats and spicy foods may contribute to fluid loss. As such, they should be limited or balanced with plenty of water intake.

Increase Your Protein Intake Smartly With INVIGOR8

Increasing your protein intake is rarely harmful, but supplementing it with a consistent hydration routine can help improve digestion and amino acid dispersion throughout the body.

For those looking for a healthy and convenient way to increase their protein intake, there’s the INVIGOR8 Superfood Shake, our organic superfoods protein powder. Each serving of this traditional protein powder contains 20 grams of whey protein, as well as eight nutritional complexes: Total Protein Complex, Green Veggie Complex, Digestive Enzyme Complex, Probiotic Complex, Prebiotic-Fiber Complex, Immunity Support Complex, Cognitive Complex and Essential Fatty Acid Complex. This comes together to offer a wide range ofsuperfood benefits. 

These meal replacement protein shakes, also sold in our complete weight loss kit, are delicious too, coming in four indulgent whey protein flavors: Triple Chocolate Brownie, French Vanilla, Himalayan Salted Caramel and Natural Strawberry.

Make the perfect protein drink at home today.

Sources:

1. Very Well Fit. Why Higher Consumption of Protein Requires More Water
2. Hannah Eden Fitness. Hydrating During A High Protein Diet: Drinking Enough Water To Support Protein Breakdown
3. Healthline. Are There Risks Associated with Eating Too Much Protein?
4. Harvard Health Publishing. When it comes to protein, how much is too much?
5. Mayo Clinic. Tips for drinking more water