Do you know about keto electrolyte 101 OR how to avoid keto diet dehydration & imbalances?
Basically, keto diet changes the natural way of body handling water and electrolytes.
Sounds unusual but all the ketoers experience dehydration and imbalance of electrolytes. No perplexes, it is easy to fix.
What are Electrolytes?
Sodium, magnesium, and potassium are key electrolytes that maintain body hydration level. Good quantity of water dilutes the electrolytes. If on the keto diet, you take one after another salt processed meal then avoid intake of sodium. It causes fatigue, muscle cramping, weakness, and malaise.
Ketoers usually excrete more sodium as compare to non-ketoers due to the lower level of insulin. Those who deliberately get more electrolytes should consider the sodium intake.
The main role of electrolytes is to maintain specific nutrients that promote body functioning, such as,
- Regulation of heartbeat
- Muscle contraction
- Bladder control
- Control of body temperature
- Production of energy
- Neurological functions
Deficiency of any of these electrolytes can cause:
- Heart palpitations
- Feeling dizzy
- Getting Charlie horses
- Constipation and
Keto Diet Dehydration Facts
It’s a natural low carb diet that makes the body produce less insulin and depletion of glycogen stores. Glycogen is carb (stored), for one gram glycogen, three grams water preserved in the body.
In case, when these stores vanished, kidneys end up excreting more retained water. In the ketosis, the body ends up sparing glycogen, but water loss continues. The fat burning process creates ketones that are also responsible for water excretion. Therefore, it results in high ketone level, less glycogen, and insulin level.
In this case, the body retains a lower level of water and minerals as it used to do earlier. Thusly, it is imperative to maintain good mineral intake, fluid level, and water, when you enter into ketosis. The excretion of more water helps you feel less bloated and more weight loss. You will feel better, but due to excessive water loss, electrolytes are also excreted.
Keto diet dehydration needs you to drink more water. According to a rule of thumb, drink water until you urinate light yellow (not a good idea for those who are taking vitamin B supplements).
Hydration on keto
Water is essential to supplement the body. If it is mineral water, even beneficial, since it will add magnesium (preventing cramps), and calcium (lacking on keto) in the body. Increased water intake is crucial to prevent imbalance in the body. Daily water intake depends on the activity level as well as on the environment.
Generally, a eight glass rule is famous (no scientific evidence), but this routine definitely would make you regular in drinking water. REMEMBER too much water intake will flush out electrolytes, which are counter-intuitive. Drinking to thirst, not less than it is rational.
Tea and coffee are hydrating in reasonable quantity. Food also provides a lot of water such as juicy vegetables, cucumbers, etc. They will significantly help you on keto diet dehydration. During keto diet and hydration with tea and coffee, ensure that you are not using sugar.
Keto diet dehydration can aggravate uncomfortable side effects of ketosis. It is better to maintain electrolytes (sodium, magnesium, potassium, and calcium) in the body either from supplements or food, by doctor’s advice.
Salt causes retention of water and a sudden drop in salty foods will make you excrete more water. Keto diet dehydration also appear during cheat meals, for instance, if you eat pasta, you are more likely to get water weight back, but no need to worry, as you will go back to keto, you will lose it.