Keto And Sweating: What's The Link?

The ketogenic diet, or keto, is a popular, effective way to lose weight and improve health. It is a low-carb, high-fat diet that puts your body into a state called ketosis, where it becomes adept at turning fat into energy. While the keto diet has a fair amount of health benefits, it can also cause some unforeseen issues, including flu-like symptoms in the first week known as the keto flu. Another less-researched side effect is night sweats, which could be caused by a drastic drop in blood sugar levels, dehydration, or sugar withdrawal. Increased sweating during the day can also be a common side effect of the keto diet, caused by metabolic changes, dehydration, electrolyte imbalances, and increased physical activity.

Metabolic changes cause more heat and sweating

The keto diet involves a metabolic shift, with the body's energy source changing from glucose to stored fat, which produces ketones. This process, known as diet-induced thermogenesis or the thermic effect of food, results in increased heat production. The body burns more calories, leading to a rise in temperature and, consequently, more sweating. This phenomenon is observed particularly after consuming protein-rich foods, as proteins are complex and require more energy for the body to break down compared to carbohydrates. The metabolic changes caused by the keto diet can lead to a significant increase in heat production, triggering more sweating as the body attempts to regulate its temperature.

The thermic effect of food varies depending on the type of food consumed. Carbohydrates are easily and quickly broken down, requiring minimal energy expenditure by the body. In contrast, proteins are more complex and take a longer time to digest, demanding 20 to 30 percent more energy for the body to break down. This increased energy expenditure during digestion leads to higher heat production and, subsequently, increased sweating as the body works to cool itself down.

The keto diet's restriction of carbohydrates causes a significant drop in blood sugar levels, which can also trigger heavy sweating. Additionally, the body's reliance on muscle glycogen for energy during the initial stages of the low-carb diet leads to water loss, resulting in dehydration. Dehydration further contributes to an increase in body temperature, causing night sweats. However, it is important to note that the thermic effect of food typically does not generate enough heat to cause a significant temperature rise, but the cumulative effect of metabolic changes and dehydration can lead to more pronounced sweating.

To manage the increased sweating associated with the keto diet, individuals are advised to increase their water intake, ensure adequate electrolyte intake, and adjust their exercise intensity. Consulting with a healthcare professional is recommended to rule out any underlying medical conditions and develop an appropriate treatment plan for excessive sweating.

Dehydration leads to a sticky, uncomfortable feeling

Dehydration is a condition in which your body loses more fluids than it takes in, causing it to not function properly. It can occur due to various reasons, such as sweating, vomiting, diarrhoea, or simply not drinking enough water. Certain medications, such as diuretics, can also contribute to dehydration by increasing urine output.

When dehydrated, your body's natural response is thirst. However, by the time you feel thirsty, you are already mildly dehydrated. Mild dehydration can cause symptoms such as thirst, reduced urination, dry mouth, and fatigue. If left untreated, dehydration can progress to a more severe state, leading to serious health complications, including heatstroke, kidney failure, and even death.

The keto diet, a low-carb and high-fat diet intended for weight loss and improved health, can also lead to dehydration. This is because the significant reduction in carbohydrate intake causes a decrease in glycogen levels and an increase in ketone levels. For every bit of glycogen used by the body, twice the amount of water is lost, resulting in dehydration. Dehydration can cause a rise in body temperature and night sweats, which are commonly experienced by individuals on the keto diet.

To prevent dehydration, it is crucial to drink adequate amounts of water, especially during hot weather, exercise, or illness. Eating foods with high water content, such as soups, fruits, and vegetables, can also help maintain hydration levels. It is important to monitor fluid intake, especially for children, older adults, and individuals with illnesses or certain medical conditions, as they are at a higher risk of dehydration.

In summary, dehydration can lead to a sticky, uncomfortable feeling as the body loses more fluids than it takes in. This can result in reduced urination, dry mouth, and fatigue. The keto diet's restriction of carbohydrates can further contribute to dehydration, causing night sweats and an increase in body temperature. Therefore, staying properly hydrated, especially while on the keto diet, is essential to avoid these uncomfortable symptoms and potential health risks associated with dehydration.

Electrolyte imbalances can cause excessive sweating

Electrolytes are chemicals that occur naturally in body fluids. They include chloride, phosphate, potassium, sodium, and calcium. These are important for normal body functions and should be present in certain concentrations. Electrolytes help regulate fluid levels in the body and blood plasma, keep blood pH in the normal range, allow muscle contractions (including heartbeats), transmit messages from muscles, nerve cells, the heart, and other cells, and help with blood clotting.

An electrolyte imbalance occurs when the level of electrolytes in the body is too low or too high. This can be caused by losing a large amount of body fluids, for example, through excessive sweating, vomiting, or burns. It can also be caused by medications for underlying diseases such as chronic kidney disease or by not eating or drinking enough. Dehydration, which can be caused by not drinking enough water, especially during physical activity, can also lead to an electrolyte imbalance.

Symptoms of an electrolyte imbalance can vary depending on the specific electrolyte that is out of balance but may include weakness, fatigue, muscle cramps or spasms, irregular heartbeat, confusion, and seizures.

To correct an electrolyte imbalance, it is important to replenish electrolytes through enriched fluids such as coconut water, milk, fruit juice, and sports drinks. Most people can maintain their electrolyte levels by drinking enough water and eating a balanced diet rich in fruits, vegetables, and whole grains, while limiting processed and high-sodium foods.

In summary, electrolyte imbalances can cause excessive sweating, and it is important to be aware of the symptoms and take corrective action through proper hydration and a balanced diet.

Increased physical activity and energy levels

The ketogenic diet involves consuming a very low amount of carbohydrates and replacing them with healthy fats to help your body burn fat for energy. While this can lead to increased energy levels, there is a transition period where your body adjusts to using fat instead of carbohydrates for fuel, which can cause a temporary dip in energy.

Transitioning to Keto

During the initial transition to a keto diet, some people may experience the "keto flu", which includes symptoms such as fatigue, nausea, and decreased energy. This is due to the body adjusting to using fat as its primary fuel source instead of carbohydrates. However, this is usually temporary, and most people start to notice an improvement in their energy levels within a few days to two weeks.

Physical Activity and Energy Levels

Once your body has adjusted to the keto diet, you may find that your energy levels increase and physical activity becomes easier. This is because your body is now more efficient at burning fat for energy, providing a constant and steady stream of fuel for your body and brain. Additionally, the keto diet can lead to weight loss, which can further increase your energy levels and improve your physical performance.

However, it is important to note that the keto diet may not be suitable for high-intensity activities that rely on carbohydrates for fuel. Instead, it may be better suited for low-intensity, steady-state activities such as jogging, biking, rowing, or yoga. Incorporating a variety of these activities into your workout routine can help maximize the benefits of the keto diet.

Maximizing Energy Levels on Keto

To maximize your energy levels on the keto diet, it is important to ensure you are consuming enough calories and meeting your nutritional needs. The keto diet can be low in calories, which may impact your energy levels if you are not getting enough nutrients. Additionally, staying properly hydrated is crucial, as the low-carb diet can lead to dehydration, which can cause a rise in body temperature and night sweats.

Manage sweating with water, carbs, supplements, and exercise adjustments

Excessive sweating is a common side effect of the keto diet, especially during the first few weeks. This is caused by a combination of factors, including reduced carbohydrate intake, the release of ketone bodies, spicy foods, and fluid loss. However, there are several ways to manage this symptom:

Water

Drinking plenty of water is crucial when following the keto diet. Aim for at least 64 ounces (8 cups) of water per day, and more if you're engaging in intense workouts or experiencing fluid loss. Water bottles with time markers or smart water bottles that track your intake can help you stay hydrated.

Carbs

While the keto diet involves reducing carbohydrate intake, it's important to be mindful that completely cutting out carbs can lead to excessive sweating. Starchy vegetables like sweet potatoes and corn can help regulate your body temperature and reduce sweating.

Supplements

In addition to drinking enough water, it's important to maintain adequate electrolyte levels. When reducing carbohydrate intake, your body also reduces its intake of electrolytes like sodium, potassium, and magnesium, which are crucial for muscle contraction and other bodily functions. You can add salt to your food, eat more leafy green vegetables, or take an electrolyte supplement to ensure you're getting enough electrolytes.

Exercise Adjustments

Regular exercise can help regulate your body temperature and improve your overall health. Engage in regular aerobic exercise, but be mindful of the intensity, especially if you're experiencing fluid loss.

Other Tips

• Eat enough healthy fats like olive oil and avocado to help regulate your body temperature and keep you feeling full.
• If you're experiencing keto night sweats, wear breathable clothing and keep your bedroom cool.
• Be patient and give your body time to adjust to the keto diet, especially if you're experiencing other symptoms like brain fog, muscle cramps, or sugar withdrawals. These symptoms are usually temporary and will subside within a couple of weeks.
• Remember that everyone's experience with the keto diet is unique. If you're concerned about excessive sweating or other symptoms, consult your healthcare provider.

Frequently asked questions