Those who know me know that I often share new ways NOT to become bored of water, so let me share why hydration on keto matters.
When your body goes into a state of ketosis (keto), your liver will produce 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 be severe if it is 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, but 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!
Hydration Matters, Friends
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, so 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 – 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; the electrolytes keep me from becoming dehydrated. Balancing your electrolytes will help you to avoid becoming dehydrated, and they can help your body to rehydrate quickly. I love LMNT, but you can choose from many other sugar-free electrolyte water enhancers and drinks!
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. 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!
I hope this has answered your questions about why hydration matters on keto!
Amy XO
p.s. Make sure you’ve downloaded my Keto Guide to help YOU get started (or restart) on your Keto Journey
Thank you Amy, for reminding me how important hydration is.
Thank you for posting, like always GREAT information.❤️
Is there a limit of how much electrolytes you can drink? I love my LMNT watermelon.
I drink A LOT of water, any suggestions on making homemade electrolyte drinks? Some recipes maybe or some advice would be appreciated. Thank you, Judy
I’ve been SUPER good about my water consumption lately. Loving experimenting with different infusions
Thanks! Got it. Very important information on Keto and in life.
Love LMNT also. How many packs a day to you consume?
1-2 usually.
Thanks Amy! You’re the best! I sure appreciate you and your team.
Thanks Amy
Thanks for the information and reminder. Even more important as Texas has turned the heater on this summer!
Thanks Amy I do not do keto at this time but I keep up with all your information for when I do start back. This is very great information about water as I try to drink a lot.
I love LMNT, the flavors are great!!
Thank you
Thank you Amy for doing what you do for us.
Thanks for the reminder. I love LMNT Watermelon is my favorite followed by Grapefruit.
Thank you for the blog
Always great tips!!
Thank you Amy. I have been doing better with drinking water but I know I can do better. Thanks for the tips.
Great advice! I love adding strawberries and fresh mint to my water!!
Thank you Amy!
Thanks 😊
I always appreciate your recommendations and advice, they help me stay on track!
I do cucumber, spinach and avocado with coconut water.
Perfect Timing with the heat wave going on in the south