Keto & Electrolytes
How to Avoid Dehydration and the “Keto Flu”
Are you experiencing any of the following symptoms on your low-carb diet:
If so, join the millions of others who’ve contracted the "Keto flu".
Don’t freak out, it’s a totally natural side effect of the electrolyte imbalance and dehydration caused by the low-carb nature of the diet. Your body is just going through an adjustment phase.
You’re probably frantically searching for a solution.You might even be wondering why anyone would subject themselves to this “torture”. Don’t worry, there are some great keto electrolyte supplements that can help you live headache, cramp, and fatigue-free.
Below, we’ll cover:
Electrolytes and Keto: What You Need to Know...
Saying that electrolytes are important for our bodies is an understatement. Without them, our cells would either shrivel up and die or burst from being too full. These electrical signaling molecules are vital for regulating a ton of internal body processes.
You may have heard of some these functions:
Without proper levels of these vital minerals, it’s no wonder it becomes harder to think, move, or do just about anything.
Remember when you just started keto? You cut back on carbs and lost a ton of water weight, right? That’s why it’s such a popular diet—it helps your look GOOD FAST. The downside is that with all of that water weight gone, you’ve excreted a lot of electrolytes too.
If you want to figure out the secret to soldiering through the keto flu and keeping your sanity intact, you’ve got to understand how the diet affects your kidneys.
What Happens to Your Kidneys on Keto?
As you cut back on carbs, your kidneys do a 180: instead of retaining water and sodium, they begin to get rid of it as fast as possible in order to retain homeostasis (blood volume will shrink to compensate for lack of sodium).
This is the process that leads to a lot of keto/electrolyte imbalance symptoms:
Your kidneys will also start getting rid of potassium for the same reason (maintaining an adequate balance).
It’s important to remember that this is just an adjustment phase though. Things will get better with time and a few supplements.
How to Get Rid of the Keto Flu...
If you want to get rid of your symptoms and start feeling as good as you look, the solution is pretty simple: supplement everything your body is getting rid of. Since your body is running low on electrolytes, sodium, and potassium, you can either replenish them with good nutrition or a keto electrolyte supplement (we cover an amazing keto electrolyte drink at the end of the article by the way).
Here are the 3 things you need A LOT more of:
Bonus: You can never go wrong with a healthy dose of calcium in your diet either. It’s vital for healthy bones, blood flow, and muscle and nerve function.
There are 2 main ways to get enough sodium back in your body to maintain a healthy level of electrolytes:
Warning: You need a lot of sodium, so don’t skimp on the salt. About 3 teaspoons or more per day. If you think you can’t stomach it, opt for keto electrolyte replacement supplements which we will go through in just a little bit.
Potassium is another vital nutrient your body needs more of when starting the lifestyle. Thankfully, delicious and healthy sources of it are everywhere.
Warning: Potassium overdose is deadly. DO NOT OVERDO IT.
Magnesium is best at preventing cramps and regulates over 300 processes in our bodies. It’s readily available in nuts and greens, but the best way to get it is supplementing. Stick to the glycinate and malate forms for the best results.
Our favorite brand right now is the one from Life Extension. It's reliable and it can get the job done for you, you can also easily buy it from Amazon.
Keto Electrolyte Replacement: Diet or Supplement?
Eating the right foods is a great way to reduce the symptoms of keto flu, but you’ll quickly notice a few things: it’s hard to keep track and it gets expensive. All of the magnesium supps, extra meat, and potassium-packed meals add up quickly.
Keto electrolyte replacement supplements aren’t necessary but they make life a lot easier. They’re a great way to live a healthier life and feel better when on a low-carb diet.
If we had to choose, the best option is a keto electrolyte drink. These power-packed drinks contain everything you need to avoid in the diet and fight off your flu symptoms. There are even some recipes for delicious homemade electrolyte replacement drinks you can make before you go to work.
But with so many options, how can you be sure you get the perfect fit? We found a lot of sufferers wasted a lot of money on supplements they didn’t need or ones that didn’t work. Don’t worry, we’ve got your back. We did a lot of digging (we even scoured Reddit) and found the absolute best:
What's the Best Keto Electrolyte Drink?
After an exhaustive search, the winner was undoubtedly:
Ultima Hydating Electrolyte Powder.
It contains the perfect balance of all 6 electrolytes and other support minerals. It offers hydration with no sugar or carbs made from 100% clean ingredients. The best part is the natural sweetener that actually makes it delicious to drink (unlike most other drinks out there).
If you want to fight off the dreaded symptoms, look better, and feel your best, then this is definitely the most reliable keto electrolyte drink out there (in our opinion).