Keto And Dehydration: What's The Link?

The keto diet is a popular way to lose weight and improve overall health. It involves cutting carbs and eating fat, which puts the body into a metabolic state called ketosis, where it burns fat for fuel instead of sugar. While the keto diet is considered safe and can be part of a healthy lifestyle, it can cause dehydration, especially when first starting. This is because the body produces ketones to burn fat, which leads to a loss of water and electrolytes. The risk of dehydration is greater when first starting a keto diet because your body is undergoing changes in how it handles water and electrolytes. Symptoms of dehydration on the keto diet include dry mouth and throat, fatigue, weakness, dizziness, and lightheadedness. To avoid dehydration on the keto diet, it is important to drink plenty of water and incorporate electrolytes-rich foods and drinks into your diet.

Ketosis and dehydration

The ketogenic diet is a popular way to lose weight and improve overall health. It involves cutting carbs and eating fat, putting the body into a metabolic state called ketosis, where it burns fat for fuel instead of sugar. While the keto diet is considered safe and can be part of a healthy lifestyle, it can cause dehydration, especially when first starting.

Why Keto Causes Dehydration

The keto diet's low-carb nature can cause an electrolyte imbalance, leading to dehydration. Carbohydrates help the body retain water, so when they are eliminated on keto, it's easier to become dehydrated. The body also produces ketones to burn fat for energy, and these ketones have a diuretic effect, making you urinate more frequently. Additionally, as the body switches from using carbs for fuel, the liver releases its glycogen stores, which are stored with water and excreted through urine.

Signs of Dehydration on Keto

Some signs of dehydration on the keto diet include:

• Dry mouth and throat
• Fatigue and weakness
• Dizziness and lightheadedness
• Muscle cramps or spasms
• Confusion or brain fog

Preventing and Managing Dehydration on Keto

To prevent and manage dehydration while on the keto diet:

• Drink plenty of water and other fluids.
• Incorporate electrolyte-rich foods and drinks into your diet, such as leafy greens, avocados, nuts, low-sugar broths, and sports drinks.
• Eat water-rich whole foods like celery, tomatoes, cucumbers, berries, and lemons.
• Use a fluid-tracking app to monitor your hydration levels.
• Invest in a quality water bottle that you'll want to carry around with you.
• Try infused water or unsweetened sparkling water for some flavour.
• Drink hot or iced tea or coffee without added sweeteners.
• Consume low-carb non-dairy milks like almond, coconut, flax, or cashew milk.

When to See a Doctor

While mild dehydration can be managed at home, if left untreated, it can lead to serious health problems such as kidney stones, urinary tract infections, and kidney damage. See a doctor if you experience signs of severe dehydration, such as extreme thirst or dark-coloured urine.

Dehydration symptoms

Dehydration occurs when the body loses more fluid than it takes in, meaning it doesn't have enough water and other fluids to function properly. Dehydration can be mild, moderate, or severe, and it can affect anyone, but it is particularly dangerous for young children and older adults.

Signs of Mild or Moderate Dehydration

• Not peeing very much
• Dry mouth and throat
• Fatigue and weakness
• Dizziness and lightheadedness
• Loss of appetite or sugar cravings
• Muscle cramps or spasms
• Feeling confused or having brain fog
• Dark-coloured urine
• Sleepiness, lack of energy, confusion, or irritability

Signs of Severe Dehydration

• Not peeing or having very dark yellow pee
• Dizziness
• Sunken eyes
• Fainting
• Racing heart
• Rapid breathing

Dehydration in Infants and Young Children

• Dry mouth and tongue
• No tears when crying
• Less than six wet diapers a day for infants
• No wet diapers or peeing for 8 hours for toddlers
• Sunken eyes, cheeks, or soft spot on the top of the skull
• Sleepiness, lack of energy, or irritability
• Dry or wrinkled skin
• Deep rapid breathing
• Cool blotchy hands and feet

Other Potential Effects of Dehydration

Dehydration can lead to serious health problems if left untreated, such as:

• Kidney stones
• Urinary tract infections
• Kidney damage
• Cognitive performance issues
• Short-term memory problems
• Attention difficulties
• Constipation
• Headaches
• Increased blood pressure
• Heat exhaustion or heatstroke
• Low blood volume shock

Preventing dehydration

Dehydration is a common symptom for people on the keto diet. This is because the metabolic state of ketosis causes the body to burn fat for fuel, leading to the production of water-soluble ketones that have a diuretic effect. Additionally, the liver releases its glycogen stores, which are stored with water, resulting in further water loss. To prevent dehydration, it is crucial to focus on rehydration and electrolyte replacement. Here are some strategies to prevent dehydration:

• Increase your fluid intake: Aim for 2-3 litres of water per day, or more if you are particularly active or live in a hot climate. Start your day with a glass of water and try to drink throughout the day.
• Monitor your urine colour: Your urine should be light yellow or clear. Dark yellow urine is a sign of dehydration.
• Eat electrolyte-rich foods: Electrolytes such as sodium, potassium, magnesium, and calcium are essential for maintaining hydration. Include leafy greens, avocados, nuts, and seeds in your diet.
• Use electrolyte supplements: If you want to ensure you're getting enough electrolytes, consider taking a keto-friendly electrolyte supplement.
• Drink other fluids: In addition to water, you can also stay hydrated with low-sugar broths, juices, and sports drinks. Tea and coffee are also hydrating, but be mindful of your caffeine intake as it can have a diuretic effect.
• Eat water-rich whole foods: Include water-rich, low-carb foods such as celery, tomatoes, cucumbers, berries, and lemons in your meals and snacks.
• Use a fluid-tracking app: Apps like WaterMinder or Aqualert can help you set daily water intake goals and track your progress.
• Invest in a good water bottle: Find a quality water bottle that you enjoy using and that will encourage you to drink more water.
• Try infused water: Jazz up your water by infusing it with fruits, herbs, or vegetables. This adds flavour without adding carbs or knocking you out of ketosis.
• Be mindful of non-keto causes of dehydration: Age, hot temperatures, fever, illness, and certain medications can also contribute to dehydration.

Keto flu

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms can be flu-like and are caused by the body adapting to a new diet of very few carbohydrates.

Symptoms

• Fatigue
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble sleeping
• Poor focus and concentration
• Brain fog
• Headaches
• Stomach or intestinal pain

How to Ease Symptoms

• Drink plenty of water
• Replace lost electrolytes
• Get plenty of rest
• Avoid strenuous activities
• Eat enough fat
• Cut out carbs slowly

For most people, the keto flu lasts for a few days to a week. In extreme cases, it can last up to a month. However, some people may never experience the keto flu if they are "metabolically flexible", meaning they can shift metabolic states easily.

Electrolyte imbalance

Electrolytes are electrically charged minerals that play a crucial role in hydration. They help the body retain water, keep muscles contracting properly, balance pH levels, and maintain nervous system function. The most important electrolytes for hydration are sodium, potassium, magnesium, and calcium.

When you start a keto diet, the body produces ketones to burn fat for energy instead of glucose, which leads to the loss of water and electrolytes, resulting in dehydration. This loss of water weight is often why keto is associated with quick weight loss.

Additionally, a keto diet typically involves eating lower amounts of salt than a standard diet. Since sodium helps the body retain water, consuming less can lead to dehydration.

The keto flu is a term used to describe the constellation of symptoms that occur when starting a keto diet, including dehydration, fatigue, headaches, and muscle cramps or spasms. These symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates.

To prevent and combat dehydration on keto, it is important to focus on rehydrating with fluids and electrolytes. Here are some strategies to prevent and combat dehydration:

• Increase your intake of electrolytes from foods and beverages, such as coconut water, leafy greens, berries, bananas, cooked broccoli, seafood, tomatoes, pumpkin seeds, cooked spinach, nuts, and dark chocolate.
• Take an electrolyte supplement specifically tailored for keto.
• Drink when you're thirsty, and don't forget to drink water throughout the day. Set a daily water intake goal if needed.
• Eat water-rich whole foods, such as celery sticks, tomatoes, cucumber slices, berries, and lemons.
• Try infused water or sparkling water for extra flavor without the carbs.
• Drink hot or iced tea or coffee without added sweeteners.
• Consume low-carb non-dairy milks such as unsweetened almond, coconut, flax, or cashew milk.

By incorporating these strategies into your daily routine, you can help your body maintain proper hydration levels and avoid the unpleasant symptoms of dehydration and electrolyte imbalance.

Frequently asked questions