Keto Electrolytes

As your body is excreting extra water, the best way to make up for this is by drinking more water during the day.  The general recommendation from the medical community is to drink at least eight 8-oz glasses of water every day.²  You may need to drink even more than that to stay healthy on the keto diet, especially if you are doing vigorous exercise.

A good rule of thumb is to drink a full glass of water every time you start to feel thirsty.  Drink water every 15-20 minutes while exercising if possible.³  Other fluids like milk, tea, or kombucha can help too but go for caffeine-free beverages that won’t cause you to urinate even more.

As your body is excreting extra water, the best way to make up for this is by drinking more water during the day.  The general recommendation from the medical community is to drink at least eight 8-oz glasses of water every day.²  You may need to drink even more than that to stay healthy on the keto diet, especially if you are doing vigorous exercise.

A good rule of thumb is to drink a full glass of water every time you start to feel thirsty.  Drink water every 15-20 minutes while exercising if possible.³  Other fluids like milk, tea, or kombucha can help too but go for caffeine-free beverages that won’t cause you to urinate even more.

Sodium is the predominant electrolyte that you lose during ketosis and exercise-induced dehydration.  You can supplement your drinking water with sodium and other electrolytes to boost your intake.⁴  Try mixing half a teaspoon of salt into an 8-ounce glass of water and drinking it.  Sports drinks like Gatorade can be another good option, but many contain sugars and other carbohydrates and should be avoided.  Some sports nutrients brands also sell electrolyte mixes that you can add to water or another beverage of your choice.

For a more hearty flavor, broths and bouillons such as bone broth or vegetable stock are good alternatives.  These can be supplemented with a spoonful of salted butter if you wish.

Sodium is the predominant electrolyte that you lose during ketosis and exercise-induced dehydration.  You can supplement your drinking water with sodium and other electrolytes to boost your intake.⁴  Try mixing half a teaspoon of salt into an 8-ounce glass of water and drinking it.  Sports drinks like Gatorade can be another good option, but many contain sugars and other carbohydrates and should be avoided.  Some sports nutrients brands also sell electrolyte mixes that you can add to water or another beverage of your choice.

For a more hearty flavor, broths and bouillons such as bone broth or vegetable stock are good alternatives.  These can be supplemented with a spoonful of salted butter if you wish.

Fruits, vegetables, legumes, and whole grains are major sources of many vitamins and minerals in a typical diet.  When these are cut out, you can develop a mineral deficiency if you don’t get them from other sources.  Magnesium, in particular, is often low in people on long-term ketogenic diets.⁵  Low magnesium can contribute to some keto flu symptoms, like muscle cramps and poor concentration.

The recommended daily intake of magnesium is 400mg for younger men and 420mg for men over the age of 30.  Younger women should consume at least 310mg magnesium each day, then 320mg each day after the age of 30.  Fortunately, magnesium can be obtained through seafood, a nutrient-rich, keto-friendly type of food.⁶  Alternatively, you can take a magnesium supplement or multivitamin that contains magnesium.