Keto And Thirst: Is There A Link?

The keto diet is a low-carb, high-fat plan that makes the body use stored fat instead of carbs for energy. One of its side effects is increased thirst. When you cut out or reduce carbohydrates from your diet, your body burns fat for energy, which causes your kidneys to excrete more water. This increased water excretion leads to dehydration, which in turn triggers your thirst. In addition, when you significantly reduce carbohydrates in your diet, your insulin levels decrease, and low insulin levels cause your kidneys to release sodium, which leads to an increase in urine production and further dehydration.

Increased ketone production

The keto diet causes increased thirst due to the body's transition to a state of ketosis, a metabolic process where the body burns fat for energy instead of carbohydrates. This transition involves two key processes that result in increased water loss and subsequent thirst:

Depletion of Stored Glycogen:

When carbohydrates are restricted in the keto diet, the body's supply of glycogen, which is produced from carbohydrates and used for energy, becomes limited. Glycogen is stored with water, so when glycogen is depleted, water is lost as well. This leads to an increase in thirst as the body tries to replenish the lost water.

Lowered Insulin Levels:

The keto diet's low-carbohydrate nature also leads to a decrease in insulin levels. Carbohydrate-rich foods cause a spike in blood sugar, prompting the pancreas to release insulin. Insulin then signals the kidneys to retain water. However, when carb intake is reduced, insulin levels drop, causing the kidneys to release stored water, resulting in increased urination and subsequent dehydration and thirst.

These two processes work together to increase water loss and cause thirst during the initial phase of the keto diet. Additionally, the body also loses electrolytes during this transition, which can further contribute to dehydration and the need to drink more fluids.

To counteract these effects, it is crucial to stay hydrated by drinking plenty of water and consuming fluids rich in electrolytes, such as coconut water or electrolyte drink mixes. Eating mineral-rich foods, such as leafy greens and celery, can also help maintain optimal electrolyte levels.

Glycogen depletion

The body can store about 1,600-2,800 calories of carbohydrates in the form of glycogen in the muscles, liver, red blood cells, and kidneys before it is converted to fat. When blood sugar levels drop, the liver releases glycogen, which is then broken down to balance blood sugar levels. This process is called glycogenolysis. Once all the stored glycogen is depleted, you will experience symptoms such as fatigue, decreased strength, and reduced endurance.

To restore glycogen, it is essential to consume a diet rich in carbohydrates. Carbohydrate-containing foods such as pasta, rice, bread, and root vegetables are ideal for replenishing glycogen stores. For athletes, the recommended carbohydrate intake ranges from 3-10 grams per kilogram of body weight per day, depending on the intensity and duration of their training.

Insulin level changes

The keto diet can cause a decrease in insulin levels. Carbohydrate-rich foods have a high glycemic index, which means they cause a sharp increase in blood sugar levels. In response to this, the pancreas releases a large amount of insulin, which signals the kidneys to retain water. However, when you're on the keto diet, you're consuming very few carbohydrates, which leads to lower insulin levels. This, in turn, allows the kidneys to release stored water, resulting in increased urination and a feeling of thirst.

The keto diet can also lead to what is known as "physiological insulin resistance." This is different from pathological insulin resistance, which is a disease state. Physiological insulin resistance is a temporary adaptation where the body overreacts when carbohydrates are introduced after a period of very low carbohydrate intake. This can result in slightly higher glucose responses to small amounts of carbs.

Additionally, the keto diet can improve insulin sensitivity. During ketogenesis, the sensitivity of the insulin receptor is promoted. This means that the keto diet not only ensures the supply of basic nutrients but also helps maintain a negative energy balance. It reduces the fluctuation and secretion of insulin caused by reduced carbohydrate intake, ultimately leading to improved insulin sensitivity.

The decrease in insulin levels caused by the keto diet can contribute to its therapeutic effects in managing type 2 diabetes. The diet's ability to lower insulin levels can help enhance metabolic flexibility, manage glucose levels, and prevent neurological diseases. Research has found that a well-crafted keto diet may be more effective than low-fat diets for treating obesity and diabetes.

Dehydration and its symptoms

Dehydration is a common condition that occurs when your body loses more fluids than you take in, and it doesn't have enough water and other fluids to carry out its normal functions. Anyone may become dehydrated, but babies, children, and older adults are more at risk. Dehydration can be mild, moderate, or severe, with mild cases usually reversible by consuming more fluids, and severe cases requiring immediate medical attention.

Symptoms of Mild to Moderate Dehydration in Adults and Older Children:

• Thirst: Thirst is usually one of the first signals that your body needs fluids.
• Headache: Dehydration can lead to headaches, although the reasons are unclear.
• Dry mouth: Dehydration reduces saliva production, leading to a dry mouth and tongue.
• Less frequent urination: When dehydrated, there is less fluid to be released, and the kidneys may retain more fluid, resulting in less urination.
• Dark-colored urine: Adequate hydration leads to lighter-colored urine, while dehydration results in more concentrated, darker urine.
• Dizziness: Dehydration lowers blood volume and blood pressure, reducing blood flow to the brain and causing lightheadedness or dizziness.
• Tiredness or fatigue: Dehydration deprives tissues of necessary fluids, leading to fatigue.

Symptoms of Mild to Moderate Dehydration in Infants and Young Children:

• Less frequent urination (fewer than six wet diapers per day in infants).
• Few or no tears when crying.
• Sunken soft spot (fontanelle) at the top of the head.
• Playing less than normal.
• Listlessness or irritability.

Symptoms of Severe Dehydration:

• Excessive fussiness or sleepiness.
• Urinating only once or twice per day.
• Bloody or black stool.
• Disorientation and confusion.
• Rapid breathing and heart rate.

Causes of Dehydration:

• Vomiting and diarrhea: These can lead to rapid fluid and electrolyte loss.
• Fever: A high fever can cause dehydration through increased sweating.
• Excessive sweating: Losing fluid through sweat during physical activity or in hot temperatures can increase the risk of dehydration.
• Frequent urination: Conditions like uncontrolled diabetes and certain medications can increase urination frequency, leading to dehydration.
• Alcohol consumption: Alcoholic beverages do not hydrate and can contribute to dehydration.
• Limited fluid intake: Not drinking enough fluids, especially in hot weather or during exercise, can lead to dehydration.

How to stay hydrated on keto

Starting a keto diet can make you feel thirstier than usual. This is because your body starts losing water at a higher rate than before. To stay hydrated, you need to drink more water and replenish your electrolytes. Here are some tips to help you stay hydrated while on a keto diet:

Drink More Water

Drinking water is essential to staying hydrated on keto. Aim for around half an ounce of water per pound of body weight per day. However, it's important to listen to your body and adjust your water intake accordingly. You don't want to overdo it and risk overhydration, which can cause water intoxication.

Increase Electrolyte Intake

Electrolytes are crucial for maintaining fluid balance in the body. When you start a ketogenic diet, your electrolyte levels may drop, leading to dehydration and muscle cramps. Include electrolyte-rich foods in your diet, such as leafy greens, spinach, and celery. You can also add a pinch of pink Himalayan salt to your water or use salt on your food. Additionally, consider taking electrolyte tablets or using lite salt, which has a higher potassium-to-sodium ratio.

Choose Mineral-Rich Foods and Drinks

Mineral water can be a great way to supplement your magnesium and calcium intake, which are often lacking on a keto diet. If mineral water is not an option, tap water or bottled water can also provide some minerals. Tea, coffee, and sparkling water are also hydrating options.

Eat Water-Rich Foods

You can also stay hydrated by consuming water-rich, low-carb foods. Cucumbers, celery, romaine lettuce, leafy greens, lemons, limes, grapefruit, bell peppers, tomatoes, and berries are all excellent choices.

Look for Hidden Salt in Whole Foods

Salt is important on a keto diet, as sodium is flushed out of your system along with electrolytes. Look for salted nuts and seeds, or incorporate broths into your meals. Pickles are also a good source of salt and provide the added benefit of being a fermented food, which is good for gut health.

Focus on Magnesium and Potassium

Magnesium and potassium are two crucial minerals for staying hydrated on keto. Include magnesium-rich foods in your diet, such as raw cacao, spinach, seeds, nuts, avocados, and yogurt. For potassium, opt for avocado, fish, spinach, zucchini, beef, mushrooms, and cruciferous vegetables.

By following these tips and staying mindful of your fluid and electrolyte intake, you can effectively stay hydrated while on a keto diet.

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