How Much Water to Drink While High-Protein Diet
Processing protein creates nitrogen waste that kidneys must flush with water. High-protein diets without adequate hydration stress the kidneys and can cause dehydration.
3200ml
Recommended daily intake
3.2L
litres
13
glasses
tips_and_updatesHydration Tips for High-Protein Diet
- check_circleDrink an extra 250ml of water for every 25g of protein above normal intake
- check_circleProtein shakes should be mixed with water and followed by more water
- check_circleMonitor urine colour as dark urine indicates your kidneys need more fluid
- check_circleSpread protein intake throughout the day to reduce kidney strain
- check_circleCreatine users on high-protein diets need even more water
Track Your High-Protein Diet Hydration
Set a 3200ml daily goal and log your drinks throughout the day — free.
Start Tracking FreeRelated Hydration Guides
Weightlifting
Strength training causes less visible sweat than cardio but still depletes fluids. Hydrated muscles contract more effectively and recover faster between sets.
3200ml/day
HIIT Training
High-intensity interval training pushes your heart rate to maximum, causing rapid sweat loss in short bursts. Even a 20-minute HIIT session can deplete significant fluids.
3500ml/day
Keto Diet
The ketogenic diet causes rapid water loss in the first weeks as glycogen stores deplete. Extra hydration and electrolytes are critical on keto.
3500ml/day
Intermittent Fasting
During fasting periods, water is even more important as you are not getting fluids from food. Proper hydration helps manage hunger and maintain energy.
3000ml/day
Vegan Diet
A plant-based diet is naturally rich in water from fruits and vegetables, but vegans still need to drink enough water, especially when consuming high-fibre foods.
2500ml/day
Vegetarian Diet
Vegetarians consume more plant fibre than average omnivores, which requires additional water for proper digestion. Dairy in a vegetarian diet also has moderate water content.
2500ml/day