The Importance of Electrolytes on Keto One of the main reasons why people experience ill-effects from the ketogenic diet is because they aren’t replenishing their electrolytes after carb restriction. Mineral water is a nice luxury if you can swing it. Mineral water also has enough highly bioavailable calcium to reduce bone loss. Just as a side note: reverse osmosis filtration strips out the minerals, so watch for that on bottles (unless it’s been remineralized by artificially adding the minerals back). For example, studies have shown that mineral water rich in magnesium improves cardiovascular health. Basically, people eating keto need to drink more water to stay properly hydrated than people on other diets. This study found no significant difference in hydration for regular water, tea (iced or hot), coffee, or sparkling water. For your information only. Here are 5 things you need to know: “8 glasses a day” is a typical guideline, but it makes more sense to observe your own body’s reaction than to blindly follow a number. With tap and bottled water, it’s really more the luck of living in the right place and the main problem is that you might just get unlucky and wind up with mineral-poor water by chance. Electrolytes (e.g. In this study, for people who were used to drinking coffee, coffee was just as hydrating as water. Salt causes water retention, so the sudden drop in dietary salt will make you lose even more water. Salt your food liberally, drink bouillon, and/or use potassium salt. In general, for every 1 gram of carbs you store, you’ll store 3-4 grams of water to go with it. The several processes and changes that your body goes through as you adopt keto alters the way you handle electrolytes and water. Paleo Leap does not provide medical or nutritional advice, treatment or diagnosis. Dehydration is a known side effect of ketogenic diets, for a couple reasons. When insulin levels are low, your body flushes out more sodium. All rights reserved. Eating keto changes the way your body process water and electrolytes (sodium, potassium, and magnesium). This is normal and it’s not dangerous at all. Of course, if you have one “cheat meal” and eat a bunch of pasta, you’ll gain all that water weight back, but don’t panic: you’ll just lose it all again as soon as you go back to keto. Learn more about water weight here. The explanation is simple: when your body stores carbs, the stored carbs also hang onto some water. (Provided of course that they’re not doctored up with a bunch of sugar and syrup). (Juice and sports drinks also weren’t different, but you wouldn’t be drinking those on keto anyway). Lite salt – this has a higher potassium:sodium ratio than ordinary salt. Even mild dehydration impairs memory, reasoning, and cognitive function, causes unnecessary fatigue, and makes you feel generally lousy. A good rule of thumb is to drink until your urine is light yellow (although note that if you’re taking B vitamin supplements or a multivitamin with B vitamins in it, this isn’t a great guideline since high-dose B vitamins turn most people’s urine bright yellow regardless of hydration). Food can also provide a whole lot of water, especially really “juicy” vegetables like cucumbers (just think of how much smaller vegetables get when they’re dehydrated). Disclaimer • Privacy • Cookie Policy • About • Contact. Salt on your food. Electrolytes are so important whenever you are on the Keto Some easy, low-carb ways to do this: Mineral water is pretty pricey, so it’s not an option for everyone. When you stop eating carbs and burn through all the carbs you have stored, there’s no reason at all to hold on to the extra water, so expect a lot of bathroom trips and a sudden drop in your scale weight! If a solid nutritional plan is key to getting into ketosis, then a solid hydration plan is the key to enjoying the experience once you’re there. Get it now here. Humans need salt to live, and not getting enough sodium can be everything from unpleasant to dangerous – think weakness, muscle cramping, and a general sense of fatigue and malaise. In general, research shows that drinking things other than plain water is just as good – even caffeinated drinks are equally hydrating, in reasonable amounts. + #PaleoIRL, our new cookbook all about making Paleo work for a busy life is now available! When insulin levels are low, your body flushes out more sodium. The statements on this website are merely opinions. At the beginning, many people also excrete a lot of excess ketone bodies, which is dehydrating. Being scared of salt or trying to restrict it only makes sense if your whole diet is one hyper-salted processed meal after another. Read the full disclaimer. sodium, potassium, and magnesium) are key to good hydration because they maintain fluid balance. If you want to increase your electrolytes, while on the Keto, then you can drink this drink! Learn more and get started here. This study found the same for tea. One big reason why there’s such a thing as “too much water” is that it can dilute the electrolytes in your body: many sports drinks have electrolytes in them to avoid exactly this problem. On keto, you’re eliminating most of the ultra-salty processed foods that add so much sodium to the typical American diet. For example, on keto, you excrete more salt (more on this below). On the other hand, slavishly following specific numbers of ounces or liters can also cause over-hydration and electrolyte imbalances. These very simple steps can help you avoid a lot of unnecessary misery in the form of grogginess, headaches, brain fog, fatigue, and muscle soreness/cramping. Make sure to get ones that don’t have a bunch of sugar! Not getting enough electrolytes can cause problems including muscle cramps/spasms, headaches, and constipation (this is especially true for lack of magnesium). It has the tools to let you reset your body, lose weight and start feeling great. You can just stir it into a glass of warm water or use it in cooking like regular salt. Keto dieters also excrete more salt than other people, because by definition, a ketogenic diet is one that maintains low levels of the hormone insulin. Most people are fine with eating more magnesium and potassium, but it’s just as important to get out of the idea that sodium/salt is bad. Tap water and bottled water do also contain some minerals, although generally less than mineral water.. For example, this study found that about half of tap water supplies in the US provided 8-16% of the recommended daily intake of calcium and 8-31% for magnesium. vegetables significantly contribute to hydration status. Drink lots of water – until your urine is light yellow. All of this adds up to a simple fact: keto dieters need to be aware of their electrolyte levels, particularly salt, and many people benefit from deliberately trying to get more electrolytes. The more salt you lose, the less water you retain. Have a look at Paleo Restart, our 30-day program. Old-fashioned, but it works! But luckily, once you know how it works, it’s pretty simple to adjust your diet accordingly. memory, reasoning, and cognitive function, some research also suggests that ketogenic diets increase the risk of developing kidney stones. © 2020 Paleo Leap, LLC. If you hate the taste of plain water, then sparkling water, tea, coffee (within reason), or other beverages can also help you get to full hydration. We recommend 3rd party products via affiliate links. Depending on the size of your body and the amount of glucose that you’re storing, this might add up to multiple pounds of water weight. Salt/electrolyte tablets – you can buy these from running stores in either flavored or unflavored varieties. On keto, even if you’re being smart and careful to get enough salt, you’ll also probably be eating less salt than you would on a typical American diet. On keto specifically, some research also suggests that ketogenic diets increase the risk of developing kidney stones in people who aren’t getting enough water. Keto Electrolytes to Help Replenish Your Levels #1: Sodium. Sodium is an important mineral and electrolyte that helps retain water in the body and keeps a proper The goal isn’t to have as much water in your body as you can physically fit in your stomach; it’s to have as much as you need. Some research has found that vegetables significantly contribute to hydration status. But if it’s in your budget, even occasionally, it can be a great supplemental source of magnesium (a crucial electrolyte, especially for preventing cramps) and calcium (a mineral that’s often lacking on keto, especially for people who don’t do dairy). Coffee, tea, and other non-water drinks are just as helpful! Just make sure you don’t rain on your own keto parade by putting a bunch of sugar in there. In your first few days on keto, you’ll likely see a massive “whoosh” of water weight leaving your body. Unfortunately, you do stop losing weight at that pace pretty fast, but it’s nice while it lasts.

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