High-protein diets and the risk of dehydration

Dehydration is about more than just feeling thirsty, though doctors are quick to remind patients that once they’ve felt thirsty, it’s too late—they’re already well on the day of dehydration. The actual condition of dehydration is an abnormal loss of body fluids that can be caused by a number of reasons. While low-level dehydration can be remedied at home and usually doesn’t cause any long-term harm, moderate to severe dehydration can cause an electrolyte imbalance that can lead to a host of other, more serious problems, including including:

– Irregular heart rhythm

-Shock

– Acidosis (depletion of the body’s alkali reserve which in turn can lead to acidemia)

– Acute uremia (a clinical syndrome related to renal failure)

– Possibility of death especially in infants, the elderly and the sick.

The average woman loses about three pints of fluid each day in the urine, a further variable amount in the feces, and another two pints from combined perspiration and expiration. Additional fluids can be lost each day through increased heat, increased activity, and mild bouts of diarrhea and vomiting. In most cases, these additional losses will cause the body to react with thirst and dryness in the mouth, especially the lips and tongue. Drinking extra fluids, especially those that contain electrolytes, can replace this lost fluid without physical consequences. However, if the fluid deprivation is severe enough or prolonged, it will become more severe and medical intervention will quickly be necessary.

A high-protein diet, especially when used by an endurance athlete, can be problematic for a number of reasons, including the increased risk of severe dehydration. A moderate increase in protein intake can be beneficial to the athlete in training, however, once it increases significantly, the risk of severe dehydration also increases. Studies have shown that three out of four Americans are chronically dehydrated to begin with. A small loss of body fluid, as little as 2-3%, can have a negative impact on cardiovascular health and athletic performance.

The many functions of protein in the body

Most people think that the only role of protein is to build and repair muscle and that’s it. These same people also think that protein is a magic item that you can eat as much as you want and never get fat, but that is also not correct. Protein can be stored in the body as fat if you eat more than you need; that myth has been destroyed time and time again. Protein is also much more important than it is often credited with, including some very vital functions that can be negatively affected by dehydration. These functions include:

– Maintain the ph balance of the blood.

– Formation of enzymes and hormones.

– Plays a role in the immune system.

– Builds connective tissue

– Forms cell membranes.

– Plays a role in the central nervous system.

– Helps maintain fluid balance in the body.

Acidemia is the abnormal acidity of the blood that can be caused by a number of factors, including increased lactic acid in the muscles (increased lactic acid buildup is what leads to soreness after an intense workout). Another cause of this condition is severe and prolonged dehydration, especially when caused by intense athletic exertion, for example, a strength or endurance training athlete.

Extreme protein and decreased hydration in athletes

A study working with endurance athletes showed that a diet with an average to moderate increase in protein was acceptable, but that once intake reached what might be considered “high”, the risks of dehydration increased considerably. Using 150 pounds as the average weight for the study, the participants were divided into three groups. The first group, the “low” protein group, received a diet that provided about 68 grams of protein per day. The second group, the “moderate” group, received about 123 grams of protein per day and the third group, the “high” protein group, received 246 grams of protein per day, the total representing about 30% of their calories. daily. an amount that is consistent with that of the average high-protein diet.

At the conclusion of the study, the researchers found that as the protein level increased, the hydration level decreased. The standard blood test also showed some worrying results. The blood urea nitrogen (BUN) level was abnormal, showing that there was a decrease in kidney function. Urine tests showed that increasing the protein level also led to more concentrated urine.

Too much protein in the diet can be detrimental to both the endurance athlete and the average person. The right amount of protein must be found and maintained for everyone. Increased protein can also lead to:

– Decreased glycogen levels in the muscles and liver, which further leads to dehydration, since glycogen helps the muscles to retain water.

– Decreased resistance

– A decreased maximum effort

– Decreased serum glucose levels

The American Heart Association recommends that your diet contain no more than 35% of your daily calories from protein, a safe amount for anyone, including elite athletes. There are some medical conditions that should increase protein amounts, however, those people should only do so on the advice of their own physicians.

The best suggestion for the prevention of dehydration

Protein is vital for everyone, from the sedentary to the weekend warrior to the marathon master, but everyone needs different amounts and levels of protein. Finding the right amount for your owner’s personal health and activity needs is very important, however, there is also a word of caution for everyone: drink more fluids, whether or not you’re bulking up on protein.

Unless you have a fluid restriction from your doctor, you should drink enough fluids every day. (An added benefit of drinking enough water is possible weight loss: Many people confuse feeling thirsty with feeling water, eating when all they needed was a glass of water.)

How Protein Supplements May Fit In

Although the suggestion of adding extra protein to the diet is not the goal, finding the right amount is. A protein supplement, especially one that has additional vitamins and other benefits, can be a good way to reach that intake goal without having to consume a lot of extra calories to achieve it. For the elite athlete, a quick protein supplement can make a great between-meal snack or serve as part of the post-workout recovery process.

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