Not the most glamorous topic
Are Electrolytes Worth The Hype?
If you’re on GLP-1 medication, hydration and fibre matter more than ever.
Constipation is common.
Delayed gastric emptying doesn’t just affect your stomach; it affects the whole digestive system. Add in eating less overall, and things can slow down significantly.
The result: bloating, discomfort, irregular bowel movements. Not dangerous, but not pleasant.
The fix is usually simple: more water, more fibre, more movement.
Hydration
When you’re eating less, you’re also getting less water from food. You need to drink more deliberately.
Aim for around 2-3 litres per day. More if you’re active, sweating, or drinking caffeine.
Signs You Might Be Dehydrated:
● Headaches
● Fatigue
● Dark urine
● Lightheadedness or dizziness during training
● Feeling hungry when you’re actually thirsty (yes, this happens)
Tips to stay hydrated:
● Start your day with a large glass before anything else
● Keep a bottle with you and sip throughout the day
● Set reminders if you forget
● Add flavour if plain water bores you – fruit, sugar-free squash, sparkling water all count
Electrolytes: food first
When you’re eating less and drinking more water, your electrolyte balance can shift, especially sodium and potassium. This can cause fatigue, dizziness, or muscle cramps even when you’re hydrated.
Start with food: bananas, potatoes, leafy greens, and add salt to your meals. For most people, that’s enough.
A Note On Electrolyte Products:
You’ve probably seen the hype–podcasters promoting expensive electrolyte powders, talking about adrenals, morning salt protocols. Products like LMNT have exploded recently.
The claim is that your adrenal glands need “support” in the morning, that modern diets lack sodium, and that this is stressing your body. Sounds scientific. Sells well. But “adrenal fatigue” isn’t a recognised medical condition. Most people get plenty of sodium from food.
The morning cortisol spike is normal and healthy. And the podcasters promoting these products? They have lucrative affiliate deals…
The reality: these products are overpriced flavoured salt. Some contain monosodium glutamate. And if your carb intake is very low, electrolyte supplements won’t fully fix the issue anyway – the lack of carbs is part of the problem.
For most people, food does the job. If you want a cheap electrolyte option, a pinch of salt in water costs pennies. Save your money. Supplements only if it’s an ongoing issue despite eating well. (More details in [Side Effects].)
Fibre
Fibre keeps things moving. But it does more than that. Fibre-rich foods – whole grains, fruits, and vegetables – are packed with vitamins and minerals your body needs. Hitting your fibre target is a simple way to ensure your diet is actually nutritious, not just low in calories.
The health benefits go beyond digestion:
● Supports healthy gut bacteria
● Lowers cardiovascular disease risk
● Reduces the likelihood of bowel cancer
For GLP-1 medication, the “keeps you full” benefit is already accounted for. But the digestion and nutrition benefits become even more important when you’re eating less overall.
How much fibre do you need?
A good target: around 15g of fibre per 1000 calories.
So if you’re eating 1500 calories, aim for roughly 22g. If you’re at 1200, aim for around 18g. Women generally need slightly less than men, but this is a baseline.
Good sources:
● Vegetables (leafy greens, broccoli, peppers)
● Fruit (berries, apples, pears)
● Whole grains (oats, brown rice, wholemeal bread)
● Legumes (lentils, chickpeas, beans)
If you’re following the protein + vegetable formula from [What to Eat When Nothing Sounds Good], you’re already getting fibre in. Just make sure the vegetable portion is decent, not a token garnish.
Don’t Overdo It
More isn’t always better. Too much fibre, especially if you ramp up quickly, can cause bloating, gas, and digestive discomfort. Aim to hit your target, not massively exceed it. And increase gradually if you’re starting from a low baseline.
A Note on Fibre Supplements
Psyllium husk and similar products can help if you’re really struggling. But whole foods are better. They contain vitamins and minerals that supplements don’t provide. Fibre gels, bars, and powders shouldn’t be your primary source – use them as a backup, not a crutch.
Quality Still Matters
You can’t live on chicken nuggets and protein shakes just because they are low in calories. Prioritising fibre-rich whole foods ensures your body actually gets what it needs to function, not just to lose weight.
Water and Fibre Work Together
Fibre without enough water can actually make constipation worse. If you’re increasing fibre intake, increase water intake too. Track your water intake for one day. Most people overestimate how much they’re drinking. See where you actually land.
Next: [Meal Timing: Little and Often] – does it matter when you eat, and how do you structure meals when appetite is unpredictable?