Our body comprises 70 percent water. That being said, it is a crucial need of our body to ensure we drink enough water every day. Our organs, all tissues, and our body work better when we are well-hydrated. Generally, high protein should be combined with increased water intake . So, the relationship between a high-protein diet and increased water intake is crucial.

Increase in protein intake decoded

According to Komal malik, Head dietician, Asian Hospital, Faridabad, “When you have a high-protein diet, the level of protein intake per kilogram of body weight increases. For example, the recommended allowance for protein intake is generally between 0.8 grams and 1 gram of protein per kilogram of body weight per day. This is the recommended allowance for protein. When we talk about a high-protein diet, the protein intake per kilogram of body weight increases to around 1.2 to 1.6 grams of protein per kilogram of body weight per day. This is the shift from normal intake to high intake.”

High protein intake means high water requirement

We all know that professional athletes, bodybuilders, and sportspersons generally need extra protein to facilitate muscle growth or muscle repair. Additionally, some medical conditions require a high-protein diet for muscle growth or to prevent malnutrition. In these cases, when we take a high-protein diet, we should always combine it with high water intake. This is because, when we consume protein, it breaks down into urea, which is a by-product of protein.



This is a general process in the body: when we take protein, it is converted into ammonia, which is a by-product of protein. Ammonia is then converted into urea, which is flushed out of the body through the kidneys. The kidneys process it and eliminate it through urine. This is the general pathway: we consume protein, it is broken down in the body, converted into ammonia, then further converted into urea, and with the help of proper kidney function , it is flushed out of the body.

The role of kidney function and urea elimination
When we consume a normal amount of protein, our body is well-equipped with different hormonal actions, enzymatic actions, and normal bodily functions to process and eliminate the by-products of protein metabolism . However, if your diet is high in protein, it puts extra strain on your liver and kidneys to process and eliminate the urea. To help bear that extra pressure, we need additional water intake to flush the excess urea from the body.

Importance of proper hydration
With proper hydration and water intake, we can maintain body functions, regulate urea levels in the body, and control urine concentration. To prevent dehydration, we should increase our fluid or water intake. Even when one does not increase their protein intake, drinking 2-3 litres per day is mandatory. This helps in running your bodily functions smoothly and detoxification of it through urinary function and sweat glands.