"Hydration is important in the summer because as temperatures rise, your body sweats more, losing water and essential electrolytes," Julia Zumpano, RD, a registered dietitian at the Cleveland Clinic, tells Parade. "Without adequate rehydration, your body cannot function properly, impacting your heart and organs."
"A 'healthy' label does not necessarily mean a beverage is ideal for hydration. However, most nonalcoholic drinks, including moderate amounts of coffee and tea, still contribute to total fluid intake and do not automatically cause dehydration," notes Johannah Katz, RD, a registered dietitian. "The biggest concerns are beverages containing alcohol, very large amounts of caffeine or ingredients that cause diarrhea in a particular person."
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"With the protein craze these days, paying attention to how they may dehydrate you is particularly important," says Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at EntirelyNourished.com. "Just because a drink is marketed as healthy doesn't necessarily mean it hydrates you well."
"The protein powder itself is not dehydrating, but it significantly increases your body's demand for water," Zumpano explains. "When your body metabolizes protein, it creates nitrogenous waste products like urea, which your kidneys must flush out through urine. If you consume extra protein without drinking more fluids, you risk dehydration."
"Drinks high in caffeine, sugar or stimulants may leave you needing more water," Routhenstein says, noting some shakes have all of the above. "During the summer, relying on these beverages alone may leave you feeling thirsty, tired, lightheaded or with a headache, even though you drank something."
Katz reiterates that protein shakes don't automatically dehydrate most healthy people, "especially when they are mixed with water or milk." She says the protein's effect on our body and hydration "is more relevant when someone is consuming unusually large amounts of protein, already losing fluid through sweat or replacing water with concentrated shakes."
What To Eat and Drink Instead of Protein Shakes This Summer
While you don't have to swear off shakes, it's helpful to know that there are other ways to get protein and better ways to stay hydrated.
Lean meatsEggsGreek yogurtCottage cheeseLegumes Nuts Seeds
Routhenstein says that hydrating drinks include:
Plain waterSparkling waterWater infused with fruit, cucumber, or herbsHerbal iced tea without added sugarUnsweetened coconut waterIf you're not inclined to skip your protein shakes, there are ways to stay hydrated. Katz recommends:
Blend protein shakes with adequate fluid. If you're DIY, Katz suggests using at least 8–12 ounces of water, milk or a fortified milk alternative instead of making a highly concentrated shake. "The liquid in the shake counts toward daily fluid intake," she says.Drink water throughout the day, not only with the shake. There's no "precise" amount of water to drink, whether you're drinking protein shakes or not, but you usually need more in the summer. "Fluid needs rise in hot weather and with physical activity, so carry a water bottle and drink regularly rather than trying to replace everything at once after becoming thirsty," Katz explains.Replace electrolytes when appropriate. "Water is generally sufficient for routine activity, but an electrolyte-containing drink or salty food may be useful after prolonged rigorous exercise or several hours of heavy sweating," Katz says.Check the ingredient list. If you have specific dietary concerns or digestive issues, you'll want to take extra care when selecting a protein shake. "Someone who experiences bloating or diarrhea after a shake may need a lactose-free protein, a different sweetener or fewer sugar alcohols," she says. "Checking for patterns with ingredients and symptoms can be helpful for those individuals."Know the Signs of Dehydration
Zumpano says it's important to understand the signs of mild to moderate or severe dehydration because your action plan will differ depending on which form you're experiencing. Signs of mild to moderate dehydration include:
Extreme thirstDry mouth, lips and tongueDark yellow or amber-colored urineUrinating less frequently than usualDizziness or lightheadednessFatigue or sleepinessHeadaches or muscle crampsShe says that severe dehydration is a medical emergency and includes symptoms like:
Confusion, lethargy or altered mental stateFainting or loss of consciousnessRapid heartbeat and fast breathingSunken eyesSkin that lacks elasticity (does not bounce back when pinched)No urination for 8 or more hoursUp Next:
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Sources:
Julia Zumpano, RD, a registered dietitian at the Cleveland ClinicJohannah Katz, RD, a registered dietitianMichelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at EntirelyNourished.comControversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health. Advances in Nutrition.Water and healthier drinks. CDC.Heat-related illnesses. CDC and National Institute for Occupational Safety and Health.Hence then, the article about the healthy drink that s secretly dehydrating you in summer dietitians say was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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