High-protein diet could be making you thirstier

Protein has become a favorite nutrient for people trying to build muscle, manage weight or stay fuller for longer. But if you have recently increased your intake of eggs, chicken, paneer, protein shakes or other high-protein foods and find yourself reaching for water more often, your diet could be part of the reason.
Protein metabolism produces nitrogen-containing waste, which the body converts into urea and eliminates through urine. Adequate fluid intake supports this process. A higher protein intake may therefore be accompanied by greater water requirements, although the effect varies depending on the overall diet and an individual’s health.
Thirst can also become more noticeable when a high-protein diet replaces foods that naturally contain plenty of water, such as fruits, vegetables, soups and other minimally processed foods.
Another factor is what comes with the protein. High-protein diets are sometimes combined with reduced carbohydrate intake. Glycogen, the body’s stored form of carbohydrate, is associated with water, so changes in carbohydrate intake can alter the body’s water balance and contribute to shifts in fluid needs.
There is no single amount of water that everyone on a high-protein diet needs. Fluid requirements depend on body size, physical activity, climate, diet and health conditions. A practical approach is to drink regularly throughout the day and pay attention to thirst and urine colour. Pale-yellow urine generally indicates adequate hydration, while consistently dark urine may be a sign that you need more fluids.
Water should remain the main source of hydration, while fruits, vegetables, milk, curd and other water-rich foods can contribute to overall fluid intake.
Persistent or excessive thirst should not automatically be blamed on a high-protein diet. It can also occur with dehydration, high blood sugar, certain medications and other medical conditions. If unusual thirst continues despite adequate fluid intake, especially when accompanied by frequent urination, fatigue or unexplained weight changes, speak to a healthcare professional.