What is the best drink for GLP-1?

January 12, 2026 •

4 min read

According to health experts, GLP-1 medications can suppress both appetite and thirst, making intentional hydration crucial for managing side effects. So, what is the best drink for GLP-1 users to stay hydrated and support their overall health?

Quick Summary

Hydration is essential for those taking GLP-1 medications, and plain water is the top choice. Nutrient-dense options like protein shakes and herbal teas can also support health and satiety. Avoiding sugary drinks and excessive caffeine is recommended to minimize digestive issues and potential dehydration.

Key Points

Prioritize Water: Plain water is the most critical beverage for GLP-1 users, combating dehydration which can worsen nausea, headaches, and fatigue.
Consider Protein Shakes: Protein shakes help maintain muscle mass, provide vital nutrients when appetite is low, and some proteins like whey can naturally increase GLP-1 secretion.
Replenish with Electrolytes: For managing GI side effects like vomiting or diarrhea, electrolyte drinks are effective for rapid rehydration and mineral replenishment.
Sip Herbal Teas: Green tea and yerba mate contain compounds that may help increase GLP-1 naturally, offering a gentle and hydrating alternative to water.
Avoid Sugary and Alcoholic Drinks: High-sugar beverages can cause blood sugar spikes and weight gain, while alcohol can significantly worsen dehydration and side effects.
Eat Hydrating Foods: Incorporating water-rich foods like fruits, vegetables, and soups can further boost your fluid intake and provide essential nutrients.
Consult a Healthcare Provider: Always speak with a doctor or dietitian before changing your drink or supplement regimen to ensure it aligns with your specific health needs.

Hydration is the Foundation: Why Water is King

For anyone on GLP-1 medications, the single most important drink is water. These drugs slow down gastric emptying and can dull the body's natural thirst cues, making it easy to become dehydrated without realizing it. Dehydration can exacerbate common side effects like nausea, fatigue, and constipation, so prioritizing fluid intake is vital for feeling your best. Experts recommend aiming for at least 64 to 100 ounces of water per day, depending on your body weight and activity level.

How to Increase Your Water Intake

Infuse your water: Add fresh fruits like lemon, lime, or berries, or herbs like mint or basil for a burst of flavor without added sugar.
Use a tracking app: Apps can set reminders and help you track your progress towards daily hydration goals.
Carry a reusable water bottle: Having a visually appealing bottle with you at all times can serve as a constant reminder to sip throughout the day.
Pair with daily habits: Drink a glass of water before each meal or after brushing your teeth to create a consistent routine.

Protein Shakes: Fueling Up with Nutrients

Since GLP-1s can reduce appetite significantly, protein shakes can be an excellent way to ensure you're getting adequate protein and other nutrients. Protein is vital for maintaining muscle mass during weight loss, and certain types, like whey and casein, may even help increase natural GLP-1 secretion. When choosing a shake, look for options that are low in sugar and provide additional fiber.

Plant-based options: Brands like OWYN and Ripple offer pea protein-based shakes that are high in protein and often include fiber.
Dairy-based options: Fairlife Core Power offers a high-protein, low-sugar milk-based shake for those without lactose sensitivity.
Custom smoothies: Blend your own with protein powder, low-glycemic fruits like berries, and high-fiber additions like chia seeds or flaxseeds.

Electrolyte Drinks: Replenishing What You Lose

For individuals experiencing significant gastrointestinal side effects like nausea, vomiting, or diarrhea, an electrolyte drink can be beneficial for rapid rehydration. Dehydration due to these side effects can worsen feelings of nausea and fatigue. Brands like DripDrop offer oral rehydration solutions specifically formulated with a precise electrolyte balance to be absorbed more effectively than plain water. It is important to choose options with minimal or zero added sugar to avoid blood sugar spikes.

Herbal Teas: Calming and Hydrating

Herbal teas are another excellent, caffeine-free option for hydration. Many contain compounds that offer additional benefits for those on GLP-1 medications.

Green Tea: Contains polyphenols that research in mice suggests may increase GLP-1 release.
Yerba Mate: Some small human and animal studies indicate it may help with fat loss and appetite reduction by boosting GLP-1.
Cinnamon Tea: Preliminary research suggests cinnamon could increase GLP-1, though more human studies are needed.

What to Limit or Avoid

To support your health and minimize side effects, certain drinks should be limited or avoided altogether while on GLP-1 medications. Sugary and highly processed beverages can contribute to weight gain and blood sugar instability, while excessive alcohol and caffeine can worsen dehydration and stomach issues.

Drink Comparison Table


Drink Type	Benefits for GLP-1 Users	Cautions	Best For
Plain Water	Essential hydration, flushes toxins, prevents constipation and headaches.	Can be unappealing, especially with reduced thirst cues.	Everyone, as a foundational daily drink.
Protein Shakes	High in protein, aids muscle mass retention, can boost natural GLP-1.	Some may contain high sugar or artificial sweeteners; can cause GI upset.	Those struggling to meet protein needs or with low appetite.
Electrolyte Drinks	Rapid rehydration, replenishes lost minerals, soothes nausea.	Look for low-sugar options; not a primary hydration source.	Managing GI side effects like vomiting or diarrhea.
Herbal Teas	Gentle hydration, can have GLP-1 boosting properties, calming.	Some contain caffeine (e.g., green tea); research on efficacy is ongoing.	Flavor variety and specific metabolic support.
Sugary Sodas/Juices	No benefits; high sugar content, empty calories.	Can cause bloating, blood sugar spikes, and hinder weight loss.	Avoid entirely.
Alcoholic Beverages	No benefits; can cause severe dehydration and interact with medication.	May worsen GI side effects; avoid, or consult a doctor for moderation.	Avoid or use with extreme caution.

Conclusion

The best drink for GLP-1 is plain water, as adequate hydration is critical for managing medication side effects and supporting overall health. However, diversifying your fluid intake with high-protein shakes, targeted electrolyte drinks during side effect episodes, and herbal teas can provide additional nutritional support and variety. Always prioritize plain water, but supplement with nutrient-dense and hydrating options while strictly limiting sugary beverages, excessive caffeine, and alcohol for optimal health outcomes on your GLP-1 journey. For deeper insight into the science of hydration, consult this resource on why drinking water is essential for weight loss on GLP-1s.

Disclaimer: Always consult with your healthcare provider before making significant changes to your diet or supplement regimen while on medication.

Frequently Asked Questions

Yes, you can drink coffee and tea, but in moderation. Caffeine is a mild diuretic and can worsen dehydration, which is already a risk with GLP-1s. It’s best to balance every caffeinated drink with a glass of water.

While sugar-free drinks can contribute to your fluid intake, they can also cause bloating or discomfort, which GLP-1 users may be sensitive to. It's best to consume them in moderation and prioritize plain or infused water.

GLP-1s can reduce your natural thirst cues, increasing the risk of dehydration. Sufficient water intake helps manage common side effects like nausea, constipation, and fatigue, and supports essential bodily functions during weight loss.

Yes, electrolytes can be very helpful for managing nausea, especially if it's accompanied by vomiting or diarrhea. Dehydration often worsens nausea, and electrolyte solutions can help you rehydrate more effectively than water alone.

It is generally recommended to avoid or significantly limit alcohol consumption. Alcohol can contribute to dehydration and may worsen gastrointestinal side effects. It's best to consult your healthcare provider for personalized advice.

Some small studies and animal research suggest that drinks containing ingredients like green tea polyphenols, yerba mate, and cinnamon may increase natural GLP-1 production. However, the effect is not as significant as prescription medication, and results vary.

Protein shakes and homemade smoothies are excellent options for supplementing nutrition when your appetite is low. You can blend protein powder with fiber-rich fruits like berries and healthy fats from seeds to make a nutrient-dense, easy-to-consume drink.