Staying Hydrated On Keto: Tips To Avoid Dehydration

Dehydration is a common side effect of the keto diet. This is because the body begins to burn fat for fuel instead of carbohydrates, which leads to lower insulin levels and a reduction in glycogen. As a result, the body retains less water and electrolytes, leading to dehydration. The loss of electrolytes can cause a range of symptoms, often referred to as the keto flu, including headaches, fatigue, constipation, and muscle cramps. To combat dehydration on keto, it is important to increase water and electrolyte intake. Electrolytes such as sodium, potassium, and magnesium can be obtained through food or drink. Sodium can be increased by adding salt to meals or drinking bone broth, while potassium and magnesium can be obtained from leafy greens, avocados, and nuts. Proper hydration and electrolyte balance are key to feeling your best while on the keto diet.

Drink more water on keto

Drinking more water is essential when on a keto diet. The keto diet is a low-carb, high-fat diet that aims for rapid weight loss by putting your body in a state of ketosis, where it burns stored fat instead of glucose. Staying hydrated is crucial on any diet, but especially on keto, as low-carb diets tend to retain less water, and you will lose more fluids through urination compared to other diets.

There is no one-size-fits-all answer to how much water you should drink on keto, as it depends on various factors such as your level of physical activity, the extent of your carb restriction, and the climate you live in. As a general guideline, aim for around 64 ounces of water daily, with men drinking about five glasses more than women. However, the best indicator of how much water to drink is your body's reaction. Drink until your urine is light yellow, which indicates proper hydration.

Benefits of Staying Hydrated on Keto

Staying well-hydrated on keto brings several benefits beyond just preventing dehydration. Here are some key advantages:

• Increased rate of fat metabolization: Drinking more water on keto helps break down fatty acids, aiding in weight loss and providing energy without the sluggish feeling.
• Reduced appetite and cravings: Mild dehydration can be mistaken for hunger. Drinking water before meals can help curb cravings and make you feel more satisfied.
• Lower stress on kidneys: The keto diet changes your body's main energy source from glucose to ketones, which are more acidic. Drinking more water helps reduce the stress on your kidneys from filtering ketones.
• Improved brain functioning: Changes in electrolyte levels, especially sodium, magnesium, phosphate, and calcium, can affect your brain health. Staying hydrated and drinking electrolyte-infused water support brain health.

Tips for Staying Hydrated on Keto

• Drink when you feel thirsty: Thirst is a reliable indicator of your body's need for hydration. When you feel thirsty, drink at least half a bottle of water.
• Consume electrolytes: Electrolytes like sodium, potassium, and magnesium are crucial for maintaining fluid balance. Consider using salt/electrolyte tablets, lite salt, or simply adding more salt to your food.
• Choose hydrating beverages: Tea, coffee, and sparkling water are all hydrating options if you prefer variety. Just be mindful of your caffeine intake, and avoid adding sugar to your drinks.
• Eat water-rich and electrolyte-rich foods: Incorporate water-dense and electrolyte-rich foods into your diet, such as dark leafy greens, avocados, bone broth, and salmon.

Eat more electrolytes

Electrolytes are minerals that carry an electric charge and are vital for the proper functioning of your body. They include sodium, potassium, magnesium, chloride, calcium, phosphate, and bicarbonate. When you transition to a keto diet, you may experience a drop in electrolytes due to lower insulin levels and the resulting loss of fluids and minerals. This can lead to dehydration, which is a common side effect of ketogenic diets.

• Increase your sodium intake: Sodium is the most important electrolyte to replenish when on a keto diet. Aim for 5000-7000mg daily. You can increase your sodium intake by salting your food liberally, drinking bouillon, or using potassium salt.
• Consume potassium-rich foods: Potassium is the second most important electrolyte. Aim for 1000-3500mg daily. Good sources of potassium include spinach, avocados, mushrooms, and meat.
• Supplement with magnesium: Magnesium is essential for many processes in the body and can help with constipation, period cramps, and cravings. It is recommended to get 300-500mg of magnesium daily. Oxide is a common form of magnesium but is not well absorbed by the body. Look for other forms such as magnesium citrate, glycinate, or malate.
• Drink adequate water: While it is important to stay hydrated, overdrinking water can flush out electrolytes and lead to dehydration. Drink to thirst rather than trying to reach an arbitrary number of glasses or litres per day.
• Choose whole foods: Eating a variety of whole foods can help ensure you are getting enough electrolytes. Include natural foods like meat, poultry, seafood, avocados, broccoli, nuts, and seeds in your diet.
• Use electrolyte supplements: If you are transitioning to a very low-carb diet, exercising frequently, or experiencing illness, you may benefit from taking a keto-friendly electrolyte supplement. Look for sugar-free and carb-free options.

Drink mineral water

Mineral water is a great way to supplement your keto hydration. It is a pricey option, but if it fits your budget, it can be a fantastic source of magnesium and calcium. These minerals are crucial for preventing cramps and reducing bone loss.

Mineral water typically contains higher levels of magnesium and calcium than tap or bottled water. Studies have shown that magnesium-rich mineral water improves cardiovascular health. Additionally, the calcium in mineral water is highly bioavailable, meaning it can effectively reduce bone loss.

However, keep in mind that reverse osmosis filtration strips out minerals, so be sure to check the labels on bottled water unless it has been remineralized.

If mineral water is not within your budget, don't worry! Tap water and bottled water also contain minerals, just generally in lower amounts. You can also ensure you're getting enough magnesium and calcium by eating keto-friendly foods like leafy greens, avocados, and nuts.

Be aware of water weight fluctuations

When you start a ketogenic diet, you will likely experience a massive "whoosh" of water weight loss. This is normal and not dangerous. It happens because when your body stores carbs, it also hangs on to water. In general, for every 1 gram of carbs, your body stores 3-4 grams of water. When you stop eating carbs, there's no reason for your body to hold on to the extra water, so you will lose several pounds of water weight.

On the other hand, if you have a "cheat meal" and eat a lot of carbs, you will gain back that water weight. However, you will lose it again as soon as you go back to the keto diet.

These water weight fluctuations are due to changes in your body's glycogen storage. Glycogen is the storage form of sugar in the body, and it retains and attracts water. When you start a low-carb diet, your body starts to rely on glycogen for energy. For each gram of glycogen used as energy, twice this mass is lost in water. Once your body enters ketosis, it starts to spare glycogen, but the water loss continues due to the production of ketones, which also lead to water excretion.

Therefore, it is important to maintain adequate fluid and mineral intake, especially in the beginning stages of a ketogenic diet. Make sure to drink enough water and get enough electrolytes, such as sodium, potassium, and magnesium.

Additionally, be mindful of your sodium intake. Insulin, a hormone that is typically lower on a low-carb diet, promotes sodium reabsorption in the kidneys. With lower insulin levels, your body will reabsorb less sodium, leading to increased water excretion. This can be counteracted by increasing your sodium intake, either through salty foods or electrolyte supplements.

Tea, coffee, and sparkling water count as hydration

Tea, coffee, and sparkling water are all hydrating and can be counted towards your daily liquid intake. However, they are not as hydrating as a glass of water.

Tea and Coffee

Tea and coffee are diuretics and bladder stimulants due to their caffeine content. However, the diuretic effects are mild, and research shows that tea and coffee are not dehydrating when consumed in moderation.

According to physician Catherine Waldrop, one cup of coffee or tea would count as half to three-quarters of a cup of water. This is because tea and coffee are less hydrating than a glass of water.

It is important to note that drinking multiple cups of tea or coffee without also drinking water could lead to dehydration. Therefore, it is crucial to ensure adequate water intake in addition to tea and coffee consumption.

Sparkling Water

Sparkling water, also known as seltzer, club soda, or carbonated water, has gained popularity as a healthy alternative to soda or alcoholic beverages. It is just as hydrating as still water and can be a great way to increase your fluid intake, especially if you find plain water boring.

However, it is important to be mindful of the side effects of sparkling water. The carbonation can cause bloating and gastrointestinal discomfort due to the air it adds to your gut. Therefore, while sparkling water is a good option for hydration, it is important not to overdo it.

Other Tips for Staying Hydrated on Keto

• Drink enough water: On keto, you need to drink more water than you would on other diets. A good rule of thumb is to drink until your urine is light yellow.
• Electrolytes are key: Electrolytes such as sodium, potassium, and magnesium are crucial for maintaining fluid balance. Keto dieters may need to deliberately increase their electrolyte intake.
• Mineral water is a great option: Mineral water can be a supplemental source of magnesium and calcium, which are important for overall health and hydration.
• Be mindful of water weight fluctuations: Starting keto or having cheat meals can cause significant water weight fluctuations. This is normal and not dangerous, but it's important to be aware of it.

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