Those who know me well, know that I am always promoting different ways to improve hydration; but do you know why you need more fluids on keto?
Well, 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 are what can lead to dehydration.
Dehydration can be serious if it is left ignored for prolonged periods of time, 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 that 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!
Best Ways to Stay Hydrated with Fluids
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 to add fruit, herbs, or vegetables to mine to add some 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 a day.
Your best bet is to always listen to your body and don’t get to a point where you are feeling very thirsty before you reach for a glass of water!
Eat foods that have a high water content.
Fruits and vegetables that are 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 be getting 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 personally love LMNT, but there are many other sugar free electrolyte water enhancers and drinks you can choose from!
Living a keto lifestyle has been a life-changer for me, and for so many of you. Adapting to some of the changes in our bodies can be a challenge, but I think 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 you need more fluids 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
Yes! I need this constant reminder! Could you please tell me how much the hydration intake is increased by adding LMNT to each 16oz or 20 oz of purified water?
Thank you so much for all you do for so many!
Well you’d be increasing with that value of water, and adding the necessary minerals and such to the water. They have great resources on their blog too!
Thank you Amy for you phenomenal reminders. I will be downloading all your information.
Thank you! I try to get my water in and this week was bad. Down 65 lbs with keto and your tips are amazingly informative. This has been most helpful! I hope you are doing well!
Thank you! I try to get my water in and this week was bad. Down 65 lbs with keto and your tips are amazingly informative. This has been most helpful! I hope you are doing well!
Thanks Amy for the great tips as always. I had to go off keto because I had breast cancer and keto was too hard to follow when on chemo. I am going to start back next week so I will be following your page and blogs to get in the groove again. Do you know anywhere in Canada that Has Lily’s baking chips? I am in Alberta and have not found here yet. Electrolytes are great for replacing nutrients and are recommended for cancer patients as well to keep fluids up and push chemo out of the body.
I’m sorry to hear of your medical journey more recently! I will definitely keep you in my thoughts and prayers. As far as your question though, I’d probably just suggest a google search with the name followed by your location in the search bar, and some spots may come up. Sorry I couldn’t be more help!
I pray for your strength and success to overcome this. I wish you well on your keto journey and most importantly, your health joinery.
I drink at least 1 LMNT water everyday. If I’ve been out in the sun or it I just don’t feel well, I’ll drink a 2nd one. I’ve experienced keto flu once and I never want to feel like that again. I almost gave up keto but I toughed it out and kept going. My joints and muscles thank me for not throwing in the towel. It’s worth it.
Definitely need to increase my water intake. I took myself off my water pill cause it made me dizzy. Bad thing is I gained 5 lbs in a week. Gonna figure this out with the keto journey.
Amy, as always, great topic & useful tips! Think the world of ucanketo & all that you do!!
Thanks, Amy, for the great tips as always. I was under the impression things that are added to your water (fruit, vegetables, etc.) can cause IF to stop. What is your opinion?
Only if you’re consuming them. Just adding into the way is unlikely adding any or very minimal caloric intake.
I am in the midst of a lupus flare which hasn’t happened in 25 years! The steroids are making me a food magnet and my control is sooo lacking right now. I am intolerant to the heat, which has been high here in central Wyoming. I got myself some LMNT but should I avoid that extra sodium right now? The steroids make me puffy and retaining water.
Thank you for this reminder! The Oklahoma heat has been at a all time high and I haven’t been drinking enough water, so today I ended up with a major headache.
Guess who’s dehydrating now.
Lesson learned!!
I have been doing the keto diet for over 2 years now and I’m not experiencing the keto flu but when i go to bed each and every night, I am awakened approx. 12 times with excruciating leg, for cramps that have me to have to stand up and walk around in order for them to subside. I take 400 mg of magnesium, potassium, 50 mg of zinc, 10,000 of biotin, as well as other herbs to work on my metabolism and energy. I drink my water and I eat a clean keto diet. I go get my labs checked for my electrolytes and all comes back normal. what could it be from? I’m only sleeping approx. to 4 hours a night and its wearing me down. CAN YOU HELP ME PLEASE?
Thank you for the reminder to drink more water and the fruits and vegetables especially now that im doing water arobics. Water arobics really tones up the body! Thank you so much for the keto group, you are doing a great work!💯
Great reminder I am always having trouble getting enough water. I am trying hard, but always seem to fall short.
I LOVE LMNT! It is my go to hydration product. The Watermelon is my fave.
I love to play tennis and need, need, need my electrolytes, especially living in the South.
I recently had the new CoVID variant and I drank it every day which helped me feel better and recover more quickly than I would have if I had not had my LMNT. And No Sugar!
Feeling a little silly, like wow, how did I forget about eating my water? Thanks Amy! Laughing at myself, good way to start the day 🤗
If you eat foods that have magnesium, potassium, etc. and drinking plenty of water do you need to incorporate an electrolyte supplement?
It’s possible depending on each person. For me I still find I need to — or others who experience fatigue, leg cramps etc
Thank you Amy for your blogs.
How many times during the day do you add your electrolytes to your water?
I love LMNT.
Ruth
Always once, sometimes especially after a good walk or really hot weather I’ll do twice