Keto Flu Relief With Gatorade Zero: How Many To Drink?

Gatorade Zero is a sugar-free sports drink with electrolytes, including sodium and potassium, that can help with rehydration after a workout. It is marketed as a low-calorie drink with no added sugar and only one gram of carbs per serving. While it is technically keto-friendly, it contains artificial sweeteners, colours, and flavours that may not align with a healthy keto diet. Some people have reported that consuming Gatorade Zero kicked them out of ketosis, leading to concerns about potential negative health effects. However, others have shared that they regularly consume Gatorade Zero without any issues.

Gatorade Zero's artificial sweeteners

Gatorade Zero is a sugar-free sports drink that contains two artificial sweeteners: sucralose and acesulfame potassium. While it is considered keto-friendly due to its lack of sugars and calories, the use of artificial sweeteners has raised some health concerns.

Sucralose, derived from sugar, is 600 times sweeter than table sugar but is not metabolized by the body, making it non-caloric. However, studies have shown that sucralose can negatively impact insulin function and cause liver inflammation and disruptions to gut bacteria in humans and mice. Acesulfame potassium, on the other hand, is 200 times sweeter than sugar and has been linked to chronic migraines, weight gain, and changes in gut bacteria.

While the occasional Gatorade Zero may not significantly impact long-term health, there are healthier keto-friendly drink options available that use natural flavours and sweeteners. These alternatives include ice tea and coffee, bone broth, and Keto Perform, an energy drink specifically formulated for keto dieters, which contains significantly more electrolytes than Gatorade Zero.

The drink's health effects

Gatorade Zero is a low-calorie, sugar-free sports drink designed to help with rehydration after exercise. While it is technically keto-friendly, containing only one gram of carbs per serving, it contains artificial sweeteners, colours, and flavours that may negatively impact your health.

The drink contains two artificial sweeteners: acesulfame potassium and sucralose. Acesulfame potassium has been linked to weight gain and chronic migraines. Sucralose has been found to cause liver inflammation and disrupt gut bacteria in mice. Both of these artificial sweeteners have also been linked to increased insulin levels and weight gain in humans.

Citric acid, a preservative and flavour enhancer in Gatorade Zero, has been associated with whole-body inflammation in a small subset of patients. The drink also contains sodium citrate, which has been shown to improve exercise performance in endurance athletes. However, the "natural flavour" in the drink is non-specific and fails to document the specific flavouring agents used, some of which may have toxicity concerns.

The artificial food dye Blue 1 has been linked to the promotion of cancer and DNA damage. Another ingredient, monopotassium phosphate, which regulates acidity and electrolyte balance, may pose risks to individuals with compromised kidney function if consumed in excess.

While Gatorade Zero may be a better option than regular Gatorade due to its lack of added sugar, it is not recommended as a healthy drink. The drink contains several questionable additive ingredients, including artificial sweeteners and food dyes, that may outweigh the benefits of the ergogenic compounds for most consumers.

In conclusion, while Gatorade Zero may be keto-friendly in terms of macronutrient composition, the potential health effects of its artificial ingredients make it a less-than-ideal choice for a healthy keto diet. It is always advisable to prioritise a balanced diet focused on whole foods and to choose plain filtered water or natural alternatives like lemon water for hydration.

Natural alternatives

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. This happens as the body adapts to a new diet consisting of very few carbohydrates. Symptoms can include fatigue, muscle soreness, and nausea.

• Drink plenty of water - A ketogenic diet causes water loss, which can lead to dehydration. Aim for 16 cups of water per day, but listen to your body.
• Replenish electrolytes - Electrolyte imbalance is a primary cause of keto flu. Try to get your electrolytes from food sources, such as sodium-rich foods like salt, bone broth, bacon, and salted nuts. You can also include magnesium-rich foods like seaweed, seeds, nuts, avocados, and leafy greens. Potassium-rich foods like avocados, spinach, broccoli, and mushrooms are also recommended.
• Eat nutrient-dense foods - Focus on eating clean, whole foods to ensure you get a wide range of micronutrients. Include plenty of low-carb vegetables.
• Eat more fat and calories - Ensure you are eating enough fat, the primary fuel source on a ketogenic diet. However, avoid combining a low-carb diet with a low-fat diet, as this can put your body into starvation mode.
• Gradually ease into keto - Instead of going cold turkey, gradually reduce your carbohydrate intake. Start by cutting out refined sugar, then starches, before progressing to a low-carb diet and eventually ketogenic diet.
• Get adequate sleep - Lack of sleep can increase cortisol levels, which can amplify keto flu symptoms. Aim for consistent sleep patterns and create a relaxing bedtime routine.
• Exercise gently - While intense exercise should be avoided during keto flu, gentle activities like yoga or walking can be beneficial and help improve your body's ability to switch between metabolic processes.

The keto flu

To manage keto flu symptoms, it is recommended to:

• Drink plenty of water to stay hydrated, as dehydration can occur when reducing carbohydrate intake.
• Eat more frequently and include plenty of colourful vegetables in your diet.
• Take electrolyte supplements or drink sports drinks to replace lost electrolytes, especially sodium, potassium, and magnesium.
• Consume enough healthy fats and calories to maintain energy levels and support the transition to burning fat for fuel.
• Get plenty of rest and avoid heavy exercise during the initial week of the diet. Light exercise, such as yoga or stretching, may help relieve muscle pain and tension.
• Ease into the ketogenic diet gradually, rather than making a sudden change, to give your body time to adjust.

It is worth noting that while Gatorade Zero is a keto-friendly option for rehydration, it may not contain sufficient electrolytes to make a significant difference in hydration. Additionally, it contains artificial sweeteners that may have negative health effects. Therefore, it is recommended to prioritise plain water or natural keto-friendly drinks for hydration.

Gatorade Zero's electrolytes

Gatorade Zeros Electrolytes

Gatorade Zero is a sugar-free sports drink that contains electrolytes to help you rehydrate after a workout. It is designed to replenish the electrolytes lost in sweat, namely sodium and potassium.

The drink comes in powder or tablet form, which you add to a bottle of water. The powder or tablet dissolves in the water, creating a flavoured drink. The drink is designed to be compact and easy to carry so that you can stay hydrated on the go.

Electrolytes

The two main electrolytes in Gatorade Zero are sodium and potassium. These are two of the main electrolytes that your body loses when you sweat. Electrolytes are essential to maintaining proper fluid balance and hydration in the body.

Keto-Friendly?

Gatorade Zero is technically keto-friendly as it has no added sugar and is low in carbs. However, it contains artificial sweeteners, colours, and flavours, which may be less than ideal for a healthy keto diet.

Alternatives

There are alternative drinks that are more suitable for a keto diet, such as Keto Perform, which contains more electrolytes and is designed to support workouts while on a low-carb diet. Other alternatives include ice tea and coffee, bone broth, or simply drinking water with added salt and lemon.

Frequently asked questions