A growing number of people are drinking protein beverages as freely as water, believing they help with protein intake. But experts warn that failing to consume enough water alongside them can actually increase the risk of dehydration.
On the 28th, U.S. health and lifestyle outlet Parade reported, citing nutrition experts, that as protein intake rises, the body's water requirement may also increase.
"Our bodies use more water than usual in the process of digesting and metabolizing protein," an expert explained.
When ingested protein is broken down in the body, nitrogen waste products including urea are produced, and the kidneys filter these and excrete them in urine. The more protein consumed, the more water may be needed to process and eliminate the waste from the body.
However, drinking a glass or two of a protein beverage does not immediately lead to dehydration. The problem arises when someone sweats heavily in hot weather or performs intense exercise, drinks little water, and repeatedly consumes only high-protein beverages. When these conditions overlap, the likelihood of failing to adequately replenish lost fluids increases.
In particular, the habit of treating protein drinks or coffee as substitutes for plain water requires caution. Protein beverages do contain a certain amount of water, but drinking them alone does not fully meet the water needed over the course of a day. Because an individual's water needs can vary depending on body size, activity level, temperature and health condition, it is advisable to drink water in portions before thirst becomes severe.
"A product's advertising claims about health benefits and adequate water intake are separate issues," the expert said, stressing that water should be consumed separately even when taking protein supplements.
When dehydration begins, severe thirst, fatigue and dizziness can appear. A decrease in the frequency of urination or darker-than-usual urine color are also signs that may indicate a lack of fluids. As the condition worsens, it can lead to symptoms such as confusion or lethargy.
Immediately after exercise, rather than drinking a large amount all at once, it helps to steadily replenish water before, during and after exercise. On days with heavy sweating or in environments with high temperature and humidity, water needs may be greater than usual.
More protein supplements are not necessarily better either. The recommended protein intake for the average adult varies depending on factors such as body weight and activity level. The Cleveland Clinic suggests a baseline intake of about 0.8 grams per kilogram of body weight per day for the average adult. People who exercise heavily or who are older may need more, but those who already get enough protein through their regular diet do not need to consume supplements excessively.
Experts advise obtaining protein through regular foods such as eggs, fish, lean meat, legumes and dairy products whenever possible. Protein drinks are better used as a supplementary option in situations where it is difficult to eat a proper meal.
In particular, people with underlying conditions such as kidney disease, or those instructed by medical staff to limit their fluid intake, should not decide their protein supplement intake and hydration methods on their own but should consult medical professionals.
The expert urged that in summer, when temperatures are high and sweating is heavy, people should not only watch their protein intake but also check whether they are drinking enough water.
