Protein and hydration – why keep track

Why think about fluids

The patient leaflets for medicines containing semaglutide, tirzepatide and liraglutide warn that digestive side effects such as nausea, vomiting or diarrhea can lead to a loss of fluids (dehydration), and that it is important to drink plenty of fluids.¹²³ For tirzepatide, the leaflet adds that this may lead to a decrease in kidney function.²

A journal doesn’t do anything clever here. It simply shows how much you’ve had today. If the glasses add up slowly, you see it right away rather than in the evening.

How much fluid? General reference values

The European Food Safety Authority (EFSA) has set an adequate intake of water for adults: 2.0 liters a day for women and 2.5 liters a day for men.⁴ These values include water from drinks and from food, and apply to moderate temperatures and moderate physical activity.⁴ According to EFSA, food usually provides 20 to 30% of total water intake and drinks 70 to 80%.⁴

Why keep track of protein

When your eating habits change, it’s easy for a nutrient to quietly drop out of your diet. A record shows what actually happened instead of a guess, and gives you something concrete to discuss with your doctor or a dietitian.

How much protein? A general reference value

EFSA has set a population reference intake for protein for healthy adults of 0.83 g per kilogram of body weight per day.⁵ The value applies to adults of all ages.⁵

How to track without stress

• Water: one glass is one tap. No need to count milliliters.
• Protein: just log your meals and the total adds up by itself.
• Do numbers stress you out? Hide them. Dávka then shows only ✓ and ○.
• No need to be perfect. A rough record still beats no record.