Did you know that you may be at more risk of dehydration when in the Keto Zone®? As summer temperatures continue to rise, it’s more important than ever to make sure you stay hydrated. Keto hydration does not have to be difficult, but you must know what you need. Here’s a hint: it’s not just fluids.
In fact, while getting into, and staying in the Keto Zone®, you need more electrolytes and more fluids than those who are not in the Keto Zone.
Let’s dive in. Here’s why you are more at risk of dehydration, and how to make sure your keto hydration is up to par this summer!
Why does the Keto Zone® increase your fluid needs?
Simply put, you need more fluid because your body holds less in the Keto Zone®. As you get into ketosis, your body will make less insulin. With less insulin, your body will store less carbs in its system, including glycogen (stored carbohydrates in muscle tissue). Glycogen is a heavy compound that holds fluid with it.
With every gram of glycogen decreased, your body will excrete 3 grams of fluid.
This means less fluid held, and more needed to keep your body in good keto hydration and balance.
As you decrease stored carbs and fluid, your kidneys will work to excrete the water grams rather than retain them.
You will feel less bloated and begin to look leaner and better.
However, your fluid losses means you need to ingest more fluid in your diet to both keep your body in a state of hydration and decrease the workload on your kidneys. Dehydration can hurt your kidneys overtime (1), so drink up!
Of course, fluids are very important to hydration, no matter how you eat. But, electrolytes are the key to keto hydration.
First, they are excreted with the glycogen grams of water.
Second, electrolytes in your fluids help your digestive tract absorb them.
Third, electrolytes are vital to life. They are minerals that enable many functions in the body, including muscle contraction, heart contraction, hydration of the whole body and brain, nerve function, digestion, and much more (2). If you’ve ever been extremely dehydrated or low on electrolytes, you know your body will dysfunction in a hurry.
The most important and most impacted mineral electrolytes are sodium, calcium, potassium, and magnesium.
As you get into the Keto Zone®, electrolytes tend to rebalance without the glycogen. But, if you’re just beginning, or cycling in and out of ketosis, you’re at risk of low electrolytes again and again.
Low electrolyte status is also known as the Keto Flu.
As electrolyte levels fall, you can begin to feel symptoms of heart racing, headaches, poor digestion, and more. This is just an adjustment period, but it can be avoided. And, you can easily keep electrolytes balanced in general while in Keto Zone.
Since you’ll no longer carry electrolytes in glycogen, it’s imperative you replenish them through your diet.
So, how much fluid should you drink? How should you add electrolytes?
It’s getting hot out there. This means it’s time to stay on top of your keto hydration. Form a plan to drink enough each day. Don’t forget electrolytes; add electrolyte drinks, bone broth and Dr. Colbert’s Enhanced Mutlivitamin. Then, have a hydrated, safe, and healthy summer in the Keto Zone.