Hydration Concerns with Higher Protein Intake

Melissa Halas, MA, RDN, CDE | SuperKids Nutrition

Fluid needs increase on higher protein diets as they can displace carbohydrate intake and raise the risk of dehydration. Carbohydrates, when stored in the muscle as glycogen, are also stored along with water, specifically 3 grams of water for every 1 gram of glycogen. Therefore, if carbohydrate intake is inadvertently lower on a higher protein diet, less water is stored in the muscles and an individual should increase fluid intake to prevent dehydration. When on a high-protein diet, a person may not feel thirsty so monitoring adequate hydration is important.

Diets high in animal protein can also lead to constipation if not consumed with adequate water, carbohydrate, and fiber. This is yet another reason why plant proteins are so great – they naturally have fiber-rich carbohydrates, protein, and can contain some water.

Eat Your Water

Adding vegetables to your meals and snacks boosts hydration while also meeting fiber needs to help promote regularity:

• cucumber: 96% water – perfect with white beans and homemade dressing

• celery: 95% water – yummy chopped in Greek yogurt dip

• radish: 94% water – crunchy sliced in salad bowls

• tomatoes: 94% water – sweet in tofu tacos

• cauliflower: 92% water – delicious to make into gnocchi

Melissa Halas, MA, RDN, CDE, is CEO of SuperKids Nutrition and creator of the Super Crew. She's a nationally recognized Registered Dietitian specializing in pediatrics, sports, and plant-based nutrition. Check out her books that promote plant-based eating for both children and adults, including The Plant-Based Boost, Nutrition Solutions for Athletes and Exercise Enthusiasts, The Plant-Based Boost Cookbook, 100+ Recipes for Athletes and Exercise Enthusiasts, The Super Crew’s Breakfast Cookbook for Kids, 50 Tasty Recipes + 100 Fun Nutrition Activities, and Healthy Eating for Families, The Ultimate Nutrition Guide for Kids, Parents, and Educators (in English and Spanish). Shop her books here.

Contact Melissa.