Those who know me know that I often share new ways NOT to become bored of water, so let me share how you will prevent dehydration while keto.

When your body enters ketosis (keto), your liver produces ketones. The production of these ketones will cause your body to lose increased amounts of fluid. This loss of water, electrolytes, and nutrients can lead to dehydration. 

Dehydration can become severe if left ignored for prolonged periods, but on a day-to-day level, it can make the keto flu feel much worse. Did you know that experiencing the keto flu is one of the main reasons people quit keto? If they knew they just had to get over this hump by drinking more fluids, they could have stuck with it and had life-changing results! 

With that being said, It is vitally important to replace fluids and electrolytes to prevent dehydration.

How do you know your body is becoming dehydrated? 

• Increased thirst
• Darker urine
• Constipation
• Fatigue
• Dry Mouth
• Headaches

If and when dehydration sets in, this does not mean you need to stop keto! It just means you need to drink more fluids and replace those electrolytes! 

What are the best ways to stay hydrated? 

Here are some ideas on how you can get more fluids on keto:

The most obvious one is to drink more water.

Water can get boring, even with your favorite spring water. I like adding fruit, herbs, or vegetables to mine to add flavor! Some personal go-to’s include a raspberry/lemon combination, cucumber/fresh mint, and strawberry/lime. 

Remember, in the hotter months, where you may be sweating more (like here in Arkansas!!) – you will need more than the standard 6-8 glasses daily. Your best bet is to always listen to your body and not get to the point where you are thirsty before you reach for a glass of water!

Eat foods that have a high water content.

Fruits and vegetables high in water include cucumber, radish, strawberries, lettuce, bok choy, and celery. The great thing about eating more water-dense fruit and vegetables is that you’ll get more fiber!

Become familiar with electrolyte drinks.

I don’t just add LMNT to my water because I can’t get enough of the great flavors (watermelon is my fave!); the electrolytes keep me from becoming dehydrated. Balancing your electrolytes will help you avoid becoming dehydrated and can help your body rehydrate quickly. I love LMNT, but you can choose from many other sugar-free electrolyte water enhancers and drinks! (Click Here to Learn More)

Modere Go!

It is also another favorite in the Hightower household. I have tried every sugar-free drink that can be mixed into water, and these two have remained at the top of my list. While Go! is not an electrolyte drink, it is packed with other benefits like vitamins, minerals, nootropics, and a delicious flavor. (Click Here to Learn More)

Living a keto lifestyle has been a life-changer for me and many of you. Adapting to some of the changes in our bodies can be challenging and require a period of adjustment. Still, adding more fluids and better nutrition is always a win-win for everyone!

Drink more fluids, eat more water-dense/high-fiber foods, and keep shopping for those smaller clothes! Simple!

I hope this has answered your questions about how you will prevent dehydration while keto!

Amy XO

p.s. Make sure you’ve downloaded my Keto Guide to help YOU get started (or restart) on your Keto Journey

p.p.s Have you seen my September Top 10 list yet? Click here