Staying hydrated is one of the most important parts of feeling your best on GLP-1, especially during the summer. While water should still be your go-to, it doesn’t have to be your only option. Here are some refreshing drinks that can help you stay hydrated while supporting your weight loss goals.
When people start a GLP-1 medication, one piece of advice comes up over and over again: drink more water.
It’s good advice, but if we’re being honest, drinking plain water all day can get a little boring. Add in hot summer weather, vacations, pool days, and long afternoons outside, and staying hydrated can start to feel like another item on your to-do list.
Hydration becomes even more important on GLP-1 because many people naturally eat and drink less once their appetite decreases. At the same time, warmer temperatures increase fluid loss through sweat, making dehydration easier than you might realize.
The good news is that staying hydrated doesn’t have to mean forcing yourself to drink nothing but plain water from morning until night. There are plenty of refreshing options that can help increase your fluid intake while still supporting your health and weight loss goals.
Let’s look at some of the best choices.
If you miss the feeling of drinking soda, sparkling water can be a great alternative.
Unsweetened sparkling waters come in countless flavors and provide the carbonation many people enjoy without the added sugar found in regular soft drinks.
Whether you prefer lemon, lime, berry, peach, or tropical flavors, having a few options in your refrigerator can make it much easier to reach for something refreshing throughout the day.
If carbonation tends to make your stomach feel uncomfortable while using GLP-1, simply pay attention to how your body responds. Some people tolerate it very well, while others feel better limiting carbonated beverages.
Sometimes all plain water needs is a little flavor. Adding sliced lemons, limes, oranges, strawberries, cucumbers, mint, basil, or fresh berries can completely change the experience without adding significant calories or sugar.
Try making a large pitcher at the beginning of the day and keeping it in the refrigerator. Not only does it taste refreshing, but having it ready to go makes staying hydrated much more convenient.
Small changes like this often make healthy habits easier to stick with.
Tea is one of the easiest ways to add variety to your hydration routine. Unsweetened iced tea offers plenty of flavor without the sugar found in many bottled beverages. Green tea, black tea, herbal teas, and fruit-infused teas all provide different flavor profiles, allowing you to find something you genuinely enjoy.
If you’re sensitive to caffeine, especially while using GLP-1, you may want to choose decaffeinated or herbal varieties later in the day.
A squeeze of fresh lemon or a few fresh berries can add even more flavor without relying on added sweeteners.
Hydration is important, but so is meeting your protein needs. One challenge many GLP-1 users face during the summer is that lighter foods often sound more appealing than protein-rich meals. This is where ready-to-drink protein shakes can be incredibly helpful.
They provide fluid while also helping you meet your daily protein goals, making them especially useful on busy mornings, after exercise, or on days when eating a full meal feels difficult.
Just remember that protein shakes shouldn’t replace every meal. They’re simply another tool that can help fill nutritional gaps when your appetite is low.
Whether you prefer dairy milk or a high-protein option like Fairlife, milk can provide hydration along with protein, calcium, and other important nutrients. It’s also a great base for smoothies if you’re looking for something cool during hot weather.
If you choose plant-based milk, take a quick look at the nutrition label. Some varieties contain very little protein, while others are fortified with additional nutrients that can make them a better choice.
A well-built smoothie can be both refreshing and nutritious. The key is making it balanced instead of turning it into a dessert.
Start with a protein source like Greek yogurt or protein powder, then add frozen fruit, spinach, chia seeds or flaxseed, and milk. This combination provides protein, fiber, and fluids all in one meal.
Smoothies can be especially helpful during the summer when solid meals don’t sound very appealing.
Electrolytes have become incredibly popular, especially during the summer.
If you’re spending long hours outdoors, exercising, sweating heavily, or recovering from illness, an electrolyte beverage may help replace minerals your body loses through sweat.
However, many electrolyte drinks are also loaded with added sugar.
Look for lower-sugar or sugar-free options when appropriate, and remember that not everyone needs electrolyte drinks every single day. For many people, consistent water intake combined with a balanced diet is enough.
If you’re unsure whether electrolyte supplementation is right for you, it’s always a good idea to discuss it with your healthcare provider.
Not every summer beverage supports hydration equally.
Alcohol can increase dehydration, especially during hot weather, and may affect you differently while using GLP-1. Sugary coffees, frozen cocktails, sweet tea, regular soda, lemonade, and oversized blended drinks can also contribute significant amounts of added sugar and calories without doing much to satisfy hunger.
That doesn’t mean these drinks are completely off-limits.
The goal isn’t to label beverages as “good” or “bad.” Instead, think about which drinks truly add to your enjoyment and which ones have simply become habits. Choosing them intentionally allows them to fit into an overall balanced lifestyle.
When most people think about hydration, they only think about what they’re drinking. But many foods naturally contain a high percentage of water and can contribute to your overall fluid intake throughout the day.
Summer is actually the perfect time to take advantage of these foods since many of them are in season and make refreshing snacks or easy additions to meals.
Some of the most hydrating foods include:
These foods don’t replace drinking fluids, but they can certainly help support hydration while also providing vitamins, minerals, and fiber.
If your appetite has been lower on GLP-1, hydrating foods can be an easy way to nourish your body without feeling overly full. Try adding cucumber and tomatoes to a salad, snacking on watermelon by the pool, packing strawberries for a road trip, or enjoying fresh peaches with Greek yogurt for a protein-rich snack.
Sometimes the simplest habits make the biggest difference. Adding a few extra servings of fresh produce throughout the day is an easy way to support hydration, improve your nutrition, and take advantage of some of summer’s best flavors all at the same time.
Hydration is one of the simplest habits you can build, but it’s also one of the most overlooked.
With HealthiCare, members receive guidance from licensed clinicians who help them understand how hydration, nutrition, protein intake, and lifestyle habits all work together to support successful weight loss on GLP-1. Instead of focusing only on the medication, HealthiCare emphasizes building the daily habits that help you feel your best throughout your journey.
Members also receive the Healthi app free with their HealthiCare membership. The app makes it easy to track your meals, monitor your nutrition, and stay consistent with the habits that support long-term success. Plans like Healthi Fresh help you prioritize protein and fiber while the BITE system gives you a flexible framework for making balanced choices all summer long.
The medication is one piece of the puzzle. The habits you build around it are what help create lasting results.
Plain water will probably always be the gold standard for hydration, but it doesn’t have to be the only thing you drink this summer.
Sparkling water, infused water, unsweetened tea, protein shakes, balanced smoothies, and milk can all help you stay hydrated while adding variety to your day. The more enjoyable hydration feels, the more likely you are to stay consistent with it.
This summer, don’t think of hydration as another rule to follow. Think of it as one of the easiest ways to support your energy, digestion, and overall well-being while using GLP-1.
Small habits really do add up, and sometimes something as simple as reaching for one more glass of water—or another healthy beverage you enjoy—can make a bigger difference than you realize.
July 14, 2026
