Dehydration is one of the most common side effects of the ketogenic diet. Many people overlook how much more water you should be drinking when your on a low carb diet. When you restrict carbs, they are excreted, which means you retain less water. This means people eating keto need to drink more water compared to other diets. Sodium, potassium, magnesium, and calcium are essential electrolytes that are key for proper hydration. Since keto helps maintain low levels of insulin, your body flushes out more sodium than any other diet. Make sure to replenish these essential electrolytes, especially sodium, to get the most out of the low carb, high fat lifestyle. This is completely normal and should not be a cause for concern. When your body stores carbs, it holds onto water. Your body goes through major metabolic transitions as you become a fat burner. As mentioned previously, your body stores water when carbohydrates are present.
Even mild dehydration impairs memory, reasoning, and cognitive function, causes unnecessary fatigue, and makes you feel generally lousy. Eating keto changes the way your body process water and electrolytes sodium, potassium, and magnesium. Here are 5 things you need to know. Dehydration is a known side effect of ketogenic diets, for a couple reasons. For example, on keto, you excrete more salt more on this below. The more salt you lose, the less water you retain. At the beginning, many people also excrete a lot of excess ketone bodies, which is dehydrating. Basically, people eating keto need to drink more water to stay properly hydrated than people on other diets. On the other hand, slavishly following specific numbers of ounces or liters can also cause over-hydration and electrolyte imbalances. Electrolytes e. Being scared of salt or trying to restrict it only makes sense if your whole diet is one hyper-salted processed meal after another.
You should also lower your caffeine intake and exercise regularly to help move digestion along. LizzyB Yes. Rather than reaching for more food or sugary snacks, grab a convenient pouch of Susosu Water hydrogen water to conquer those cravings. Instead of reaching for a sugary treat, reach for a glass of water to help keep you in ketosis and fill that craving. Make sure to replenish these essential electrolytes, especially sodium, to get the most out of the low carb, high fat lifestyle. In general, research shows that drinking things other than plain water is just as good — even caffeinated drinks are equally hydrating, in reasonable amounts. Dehydration on a keto diet can lead to several notorious symptoms bundled together under the title of the keto flu. On the other hand, you may be skipping veggies altogether if counting every baby carrot is getting too complicated.