Low Carb Electrolyte Water Recipe
I struggle with getting enough water. I always have. But the truth is, drinking water becomes critical when when following a low carb or keto eating plan. My body doesnt hold onto water the same way it does when I eat carbs, so its often easy to become dehydrated if I dont stay on top of my water consumption.
So instead of trying to drink a bunch of extra water when I cant even seem to get 8 glasses, I thought Id experiment with electrolyte water.
The problem with the store bought stuff is that they are highly saturated with sugars and artificial ingredients. And if you buy something like SmartWater, you can end up spending a lot of your food budget just on bottled water which also adds all that plastic to our landfills.
So I got busy and came up with this recipe, and its been working pretty well for me so far! Its almost like a very lightly flavored lemonade. Its quite good and really helps when Ive let my water intake slip too far.
Why Is It Important To Drink Water On Keto
At the start of a ketogenic diet, your body is loaded with stored carbohydrates. These carbs are in the form of glycogen, which is glucose bound to water. When you reduce your dietary carb intake to less than 50 grams per day, your body releases the stored glycogen and uses it for energy.
For every gram of glycogen, your body also releases two grams of water, which is then excreted via the urinary system. Thats why new keto dieters a) pee more than usual and b) lose weight quickly. Water is a heavy substance, and a single pint weighs around one pound.
If you dont drink water to replace what you are excreting, you will soon become dehydrated. The symptoms of dehydration include muscle cramps, headaches, and fatigue all of which are part and parcel of the dreaded keto flu.
Drinking enough water will ensure you avoid dehydration and reduce the severity and duration of the keto flu. Water is also filling and can help ward off hunger pangs and cravings. Drinking more water is a win-win!
The good news is that once your glycogen stores are depleted, youll start to pee less, and you wont need to drink as much water to maintain your fluid levels.
You Focus On The Scale
Weight loss for most people will be significant for the first couple of weeks, Lincoln says. But just like any eating lifestyle change, your body will adapt and the weight loss will slow down. Lincoln suggests focusing on non-scale victories.
The argument is that after decades of abusing your body with carbohydrates and thus creating insulin resistance, your body is not going to magically heal itself from a measly 30 days on a low-carb eating plan, she explains. If you need things to celebrate while you wait for the scale to start ticking down, look toward your other accomplishmentsbody composition, pictures, and measurements after three months.
Give your body time to adjust, and the results will show up and become permanent.
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Not Drinking Enough Water On Keto
For all the focus on what youre eating, dont forget about what youre sipping. Dehydration is an increased possibility on keto. The drastic decrease in carbohydrate intake on the ketogenic diet can cause shifts in your fluid and electrolyte balance. Carbs are stored along with water in the body, so as these stores are depleted, that water is lost along with them, says Alyssa Tucci, RDN, nutrition manager at Virtual Health Partners in New York City. She also says that the body flushes out the buildup of ketones in urine, which also depletes water and sodium from the body. All that to say: Drink up. Tucci recommends waking up to a large glass of water and sipping regularly throughout the day to reach a goal of consuming half of your body weight in ounces of water daily.
How Much Water Should You Drink While Being On The Keto Diet
It is essential for you to know that, actually, there is no rule about how much water you should drink while following the ketogenic diet. However, the health experts recommend the people drink eight-ounce glasses of water per day.
But till now, there is not any scientific reasoning for this kind of recommendation.
We cannot really define that how much water a person should drink in a day. This is because we all are different, and our body requirements are also different.
So, it is you only who have to pay attention to the symptoms or signals that your body is sending for drinking enough amount of water.
Your body will definitely give you a sign that when you need to have a sip of water. Whenever you feel thirsty, you should respond to it. The simple rule of thumb for drinking the amount of water is that you should aim for very light-colored urine all the time.
This indicates that you are drinking enough amount of water. When you drink less amount of water, but often then it helps in preventing to drink too much of water.
It is recommended to you that you should always carry a bottle with your wherever you go.
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What Does Water Do For The Body
According to the Center for Disease Control, water helps your body perform many important tasks. It allows the body to regulate temperature, lubricate crucial joints and ligaments, regulate body temperature, cushion the spinal column, transport nutrients to cells and remove waste from the body.
On top of these essential bodily functions, water also aids in the digestion process. It softens and breaks down food in the stomach in a biochemical process called hydrolysis, which makes work easier for the digestive acid in the stomach.
The human body itself is made up of water a whopping 60% of our body weight. In short, water is a critical element that keeps the body healthy, and when you arent getting enough, it can really take a toll.
Dehydration is the medical term for not having adequate levels of water in your body to perform at your best. Dehydration can leave you feeling tired and weak and can turn into a serious health risk if left unaddressed.
Mild to moderate dehydration can be rectified simply by drinking more water when you need it. If severe dehydration occurs, medical treatment may be needed in order to avoid serious complications.
Followers of a ketogenic lifestyle should be wary of the signs of dehydration because the ketogenic diet changes how your body handles water when it comes to storing energy.
Take An Electrolyte Supplement
If youd like to know exactly how much of each mineral youre putting in your body, you may prefer an electrolyte supplement. You can purchase electrolyte supplements specifically tailored for keto like Perfect Keto Daily Electrolytes.
This convenient powder comes in several fruity flavors, each of which provides 60% of your daily magnesium needs, plus sizable doses of chloride, sodium, and potassium. Even better: it contains zero calories, zero carbs, and zero sugars.
Want to shop around a bit more? Dont miss our tips for choosing the best keto electrolytes.
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Do You Have To Drink Water On A Keto Diet
Your body comprises 60% water, give or take. Regardless of what you eat, it is essential to your wellbeing to keep that balance. Most of the water you drink is lost through urine and sweat throughout the day, so your body needs to replenish the supply to remain healthy.
If you are into a keto diet, your water intake is even more critical. Low carb diets like keto increase your ketone levels, leaving you prone to dehydration and electrolyte imbalance. These reactions may cause complications like kidney stones and muscle cramps.
If you have been thinking of going ketogenic for reasons like weight loss. Or maybe your doctor suggested you go for it to treat pre-diabetes, you have to be hydrated all the time.
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Early signs that you are not drinking enough water are feeling dizzy, headache, dry mouth, dry skin, and dark-colored urine. If you take the situation further, the more serious symptoms are severe headaches, rapid heartbeat, occasional fainting, etc.
And the worst of all your productivity will be affected if you dont drink enough water.
Try Infused Water For Extra Flavor
Understandably, not everyone gets excited about drinking plain water around the clock, either. The reality is, waters ho-hum flavor can feel pretty boring day after day. On keto, though, you may feel like your hydration options are limited, since many flavored drinks contain high-carb sweeteners.
Fortunately, theres a way to jazz up plain water without overdoing it on carbs. Enter the delicious world of infused water! Letting cold purified water steep with refreshing fruits , herbs , and even vegetables creates complex flavor without knocking you out of ketosis. Or, if you prefer an extra level of convenience, sample the panoply of unsweetened sparkling waters the market has to offer.
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How Consuming Carbohydrates Affects Your Body Weight
Glycogen consists of glucose and is stored in the liver and muscles. Glucose is obtained primarily from carbohydrates.
One study showed that high carbohydrate consumption replenishes the glycogen store more than reduced carbohydrate consumption.
It is important to know that each stored gram of glycogen stores an additional 3-4 grams of water in the body.
Suppose a person weighs about 80 kilograms, eats relatively many carbohydrates in a day and can only store 10 grams of glycogen per kilogram of body weight.
Then, according to the calculation, the person would store a total of 800 grams of glycogen. In addition, there is the water, which is about 2,400 grams. The total weight is therefore 3,200 grams or 3.2 kilograms.
If you switch to the ketogenic diet and consume very few carbohydrates, then your glycogen storage will empty and thus the stored water will be excreted from your body.
In addition, a study has shown that carbohydrate consumption, on the other hand, influences fluid retention in the body.
Because the more carbohydrates you eat, the more water your body naturally stores.
This is one of the reasons why professional bodybuilders severely limit their carbohydrate consumption before a competition to make their muscular body look as defined as possible on stage.
All in all, at the beginning of the ketogenic diet, you lose a few kilos of body weight very quickly within 1-2 weeks. However, it is a fatal fallacy to think that it would be body fat.
Keto And Dehydration: How Much Water To Drink On Keto
A lot of people use the keto diet to gain weight or lose weight. Most people avoid water preferences in the keto diet. However, low water intake on keto causes dehydration, headache, weakness, and cramps are some common symptoms of water deficiency in the body. Logically, this fact is correct as your body loses more fluid on the keto diet, so you need to drink more water to maintain the desired water level.
The Keto diet contains low carbs with high fat and moderate protein. Low carb food has common salt or sodium, which is a vital electrolyte to the body then your kidney will extricate more fluid through urine. This reaction causes low water in our bodies. Sometimes people drink too much water that takes you to overhydration that keeps you up at night for frequent urination.
Primarily people have confusion regarding how much water should we add to our keto diet to avoid any health issues. In this article, we will cover this query as well as we will also discuss the good options of keeping your body hydrated on low carb food.
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Suppresses Appetite And Curbs Cravings
This is another one of those things that I really wish I had known early on but every time you have a hunger pang or a sugar craving, just drink some water and theyll go away fairly quickly.
In fact, even though Im almost so many years into this journey of mine, it is still the ever present glass of water on my computer desk that keeps me on the dietary straight and narrow more than anything else.
It took a while but I eventually trained myself to drink water first when Im hungry before reaching for a snack.
The Eight Cups A Day Myth
Another challenging aspect of water consumption and keto is knowing just how much water is enough. The rule of thumb that you need to drink eight glasses of water a day is one of the most pervasive nutrition myths out there, and it has been repeatedly debunked.
The New York Times postulates that the myth originated from a 1945 report from the Food and Nutrition Board that recommended 2.5 liters of water per day, but with the added stipulation that most of that water would come in the form of prepared foods fruits, vegetables, juice, tea, and even coffee.
Modern scientists and nutritionists hesitate to give a standard recommendation for daily water intake. This is for a few reasons:
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Lowers Stress On Kidneys:
When changing your body’s main source of energy from glucose to ketones , your kidneys need to adapt their filtering process. This is especially important for keto dieters, as ketones are a lot more acidic than the usual glucose. As a result of this, drinking more water whilst on keto will lower the stress of filtering ketones on your kidneys.
Starting Keto Or Having Cheat Meals Can Cause Massive Water Weight Fluctuations Dont Panic
In your first few days on keto, youll likely see a massive whoosh of water weight leaving your body. This is normal and its not dangerous at all. Unfortunately, you do stop losing weight at that pace pretty fast, but its nice while it lasts.
The explanation is simple: when your body stores carbs, the stored carbs also hang onto some water. In general, for every 1 gram of carbs you store, youll store 3-4 grams of water to go with it. Depending on the size of your body and the amount of glucose that youre storing, this might add up to multiple pounds of water weight. When you stop eating carbs and burn through all the carbs you have stored, theres no reason at all to hold on to the extra water, so expect a lot of bathroom trips and a sudden drop in your scale weight!
On keto, even if youre being smart and careful to get enough salt, youll also probably be eating less salt than you would on a typical American diet. Salt causes water retention, so the sudden drop in dietary salt will make you lose even more water.
Of course, if you have one cheat meal and eat a bunch of pasta, youll gain all that water weight back, but dont panic: youll just lose it all again as soon as you go back to keto. Learn more about water weight here
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Different Bodies Have Different Needs
The quantity of water required by every individual varies. It depends on their daily activity, diet, the environment they are in, their weight, etc. All of these factors combined can give an approximate idea about the amount of water intake one should have. This applies to the keto diet too. A nutritionist would have to consider all the factors, and based on facts and stats, and they can tell you how much water you should drink. And it varies from person to person, so there is no standard amount, such as the eight cups a day.
How Much Water To Drink On Keto Everything That You Should Know
April 29, 2021 by Dr. Jase Neo
We are all aware of the fact that water is the most crucial part of any kind of diet.
Water is the key to good health and survival, but it is even more critical when you are already consuming less amount of carbs in your diet.
Today, a massive number of people from different parts of the world are following the keto diet. It is a high-fat and low-carb diet that helps in losing weight.
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How To Add More Water To Your Diet
Drinking water is the easiest way to stay hydrated, but some people dont like the taste or have a hard time getting enough water in. Here are some other ways to make sure youre getting enough hydration.
- Eat foods with high water content. Dark leafy vegetables, celery, and bone broth are all hydrating foods that can help you meet your water goals
- When you start to feel hungry, drink a glass of water.
- Choose another keto friendly drink that will hydrate but wont add any total carbs. For example, add lemon juice or artificial sweetener or try sugar-free carbonated water, green tea, and black coffee.
You Dont Track Your Carbs
The goal of a ketogenic diet is to force your body to stop burning its favorite fuelglucose from the carbs you eatand start burning fat stores for energy. The body does this by converting the fats to ketonesa state called ketosis. Keto dieters accomplish this digestive feat by cutting way back on their carbohydrate intake. In fact, the average daily goal for keto is 20 grams of net carbs. But to do it right, its not enough to just guess your carb intake. If you are a beginner to the ketogenic diet, counting carbs is an absolute necessity to avoid frustration in the future, says Steven Santo, president of Kegenix/Real Ketones, a keto supplement company. Track your food intake with a health app or just use old-fashioned paper and pen. What you learn may surprise you. You may be wearing carb-blinders, meaning you are unaware of how many carbohydrates you are really consuming in a day, says Santo.
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