keto electrolytes replenish hydrated

Keto Electrolytes: Replenish electrolytes & Stay hydrated on keto

Today, the keto diet is becoming more and more popular due to its simplicity and effectiveness in treating obesity and diabetes. Everyone has probably heard that maintaining electrolyte balance is an important part of the keto diet and also helps in coping with one of the most difficult periods called the keto flu. In this article, you will find the necessary information about what keto electrolytes are, their role in our body and how to replenish them.

What are Electrolytes?

Electrolytes are minerals found in the blood and various body fluids that carry a small electrical charge. The transfer of electrical charges in our body is necessary to activate and maintain different cellular and nerve functions.

Electrolytes are responsible for maintaining vital functions of the body like electrical balance in cells, muscle contractions, water balance, and pH levels. 

Here is a list of some of the electrolytes that play a vital role in your body. 

  • sodium (Na) 
  • potassium (K)
  • calcium (Ca) 
  • magnesium (Mg)
  • chloride (Cl)
  • hydrogen phosphate
  • hydrogen carbonate

Generally, people receive electrolytes from a proper and balanced diet. Eating too little or too much of certain food groups can lead to electrolyte imbalances. Electrolyte imbalances can lead to an increased risk of various diseases such as kidney, liver and cardiovascular disease. Therefore, it is essential to eat healthy foods, balance and control your macronutrient intake using nutritional labels.

The main reason our body loses electrolytes is that they are excreted in sweat and urine. In some cases, this occurs during vomiting and diarrhea.

If you want to know the exact amount of electrolytes in your body to adapt your diet, you need to get a proper blood test.

Keto flu and electrolytes

As you probably know, carbohydrates are the primary source of energy in our body. When you switch to a keto diet and cut your carbohydrate intake to less than 50g per day. As your carbohydrate intake decreases, the glycogen in your body gradually begins to deplete, and it can no longer supply the body with the necessary energy levels. Therefore, your body begins to go into a particular metabolic state called ketosis.

While in ketosis, your body starts producing an alternative energy source called ketone bodies. Ketone bodies are produced by the liver during the breakdown of fatty deposits and become the primary energy source for the body instead of glucose. As long as the body is devoid of carbohydrates, it will remain in a state of ketosis.

As for electrolytes, decreasing carbohydrate intake leads to a lower level of insulin, which is responsible for sodium balance in the kidneys. Sodium is responsible for regulating water balance in the body. When the amount of sodium decreases, the kidneys begin to secrete more water and electrolytes are washed out. This leads to an imbalance in electrolytes(sodium, potassium and magnesium), which appears as keto flu.

For this reason, you may often find recommendations for increased water and electrolyte intake to help relieve the keto flu. 

The keto flu comes with the following side effects

  • nausea
  • vomiting
  • headache
  • fatigue
  • dizziness
  • insomnia
  • constipation
  • exercise difficulties

Keto-friendly electrolytes

Sodium

Sodium is an electrolyte that is responsible for maintaining the volume of extracellular fluid, conduction of nerve impulses and muscle contraction. The minimum daily dose required to maintain vital body functions is 500 mg sodium per day. The kidneys are responsible for regulating sodium levels in the body. 

An additional source of sodium for your body can be salt, also known as sodium chloride.

Diseases that caused by sodium imbalance: 

  • Cardiovascular disease
  • Chronic kidney disease (CKD) increases the risk of heart disease and high blood pressure 
  • Osteoporosis if your diet high in sodium
  • Increased risk of stomach cancer

Daily intake rate:

  • Studies have shown that for men and women aged 14 and over, as well as pregnant women, the recommended dose is 1,500 mg per day. In addition, it is stated that 2,300 mg per day is the maximum dose for reducing chronic diseases. 
  • In the case of a keto diet, you need to consume a little more sodium 3000-5000 mg as it is flushed out of the body. 
  • Daily intake information provided according to NCBI

Sodium deficiency can cause the following symptoms

  • Anorexia 
  • Headache
  • Vomiting
  • Lack of energy 
  • Muscle cramps 
  • Weakness
  • Seizures

High sodium keto foods

Below you can find a list of keto-friendly foods to help you replenish sodium, which is the body’s electrolyte.

  • Salt
  • Shrimp
  • Cottage cheese
  • Bone Broth
  • Pork Rinds
  • Dill pickle
  • Canned tuna
  • Canned chicken
  • Corned beef
  • Artichoke
  • Broccoli
  • Radishes
  • Spinach
  • Almonds

Potassium

Potassium is an electrolyte that is responsible for maintaining normal fluid levels in our cells. In addition, it helps muscles to contract, helps the heart maintain a regular rhythm, and helps the body eliminate waste products from cells. The amount of potassium in the body is regulated by the kidneys.

Daily intake rate:

  • For women aged 14-18, the intake is 2300 mg per day; for women 19+ – 2600 mg. For pregnant and lactating women, the intake rate ranges from 2500 to 2900 mg per day, depending on age.
  •  For men aged 14-18, the intake rate is 3000 mg; for men 19+ – 3400 mg
  • Daily intake information provided according to National Institutes of Health

Diseases that caused by potassium imbalance:  

  • Arrhythmia 
  • Kidney disease
  • Different genetic kidney disorders
  • Cushing’s syndrome
  • Flaccid paralysis 
  • Hyporeflexia

Potassium deficiency can cause the following symptoms

  • Elevation of blood pressure
  • Muscle weakness
  • Muscle cramps
  • Constipation

High potassium keto foods

Below you can find a list of keto-friendly foods to help you replenish potassium, which is the body’s electrolyte.

  • Avocado
  • Broccoli
  • Spinach
  • Swiss chard
  • Clams
  • Salmon
  • Chicken
  • Almonds
  • Cashews

Calcium

Calcium is an electrolyte that plays a vital role in supporting various bodily functions such as blood clotting, muscle and vascular contraction, the transmission of nerve impulses, and hormonal secretion. 99% of the calcium stores in the bones and the remaining 1% supports the functions described above.

Most of the calcium comes into our bodies with food, such as milk, yogurt, and cheese.

It should also be mentioned that vitamin D is an essential element that helps the body absorb calcium. Usually, our body gets this vitamin from food or produced by the skin with sufficient exposure to sunlight.

Daily intake rate:

  • The recommended daily intake of calcium for women 19-50 years old is 1000 mg per day; 
  • For women 51+ – 1200 mg
  • For pregnant and lactating women, the recommended daily allowance is 1000 mg
  • For men 19-70 years old, the recommended daily dose is 1000 mg
  • For men 71+ years – 1200 mg

Diseases that caused by calcium imbalance: 

  • Cardiovascular disease
  • Osteomalacia
  • Osteoporosis

Calcium deficiency can cause the following symptoms

  • Brittle nails
  • Muscle cramps
  • Memory loss
  • Depression
  • Hallucinations
  • Fatigue
  • Seizures
  • Poor dentition
  • Psoriasis

High calcium keto foods

Since we are on a keto diet, we need to pay special attention to the electrolytes consumed. Below is a shortlist of high calcium foods to help you balance your diet.

  • Cheese
  • Plain yogurt
  • Canned sardines with bones
  • Canned salmon with bones
  • Almonds
  • Broccoli rabe
  • Collard
  • Kale
  • Bok choy
  • Spinach
  • Chia seeds
  • Beans

Magnesium

Magnesium is an electrolyte that participates in over 300 different biochemistry processes in the body. For example, formation of bones, regulation of blood sugar, generating ATP and muscle contraction.

Daily intake rate: 

  • The recommended daily intake for men from 19 to 51 years old is 400-420 mg
  • For women from 19 to 51 years, the recommended daily dose is 310-320 mg. Pregnant women need about 350-360 mg per day.
  • Daily intake information provided according to National Institutes of Health

Diseases that caused by magnesium imbalance: 

  • Type 2 diabetes
  • Epileptic seizures
  • Hypertension 
  • Coronary heart disease
  • Osteoporosis

Magnesium deficiency can cause the following symptoms

  • Fatigue
  • Weakness 
  • Muscle cramps 
  • Abnormal heart rhythms
  • Migraines
  • Depression

High magnesium keto foods

To get the magnesium you need while on a keto diet, you can add foods from the list below to your diet.

  • Almonds
  • Avocado
  • Cashews
  • Pumpkin seeds
  • Peanut butter
  • Spinach
  • Poultry
  • Salmon
  • Beef
  • Soy milk
  • Plain yogurt

Why it’s important to stay hydrated on keto

Stay hydrated while on a keto diet. Because during the diet, your body loses water and electrolytes at an increased rate. As you may recall, the side effects of this process can manifest in a very severe and severe form known as the keto flu.

In order to keep the keto flu from getting overly severe, it is necessary to stay hydrated. To do this, you need to consume more water. You can achieve this in several ways. First of all, water must be with you at all times. If you don’t like drinking plain water, you can add organic flavor to it, but no sugar or carbs. Secondly, you can use a variety of bone broths to replenish your water level. Thirdly, chilled or warm lemon tea is an excellent way to maintain the body’s water balance. Finally, try to add more greens and berries to your diet because they contain a fair amount of water in their composition.

Best Keto-friendly electrolyte drinks and supplements

By following a low-carb diet, your body changes its metabolic processes to adapt to the new diet. The result of this change is an increased need for electrolytes such as sodium, potassium and magnesium. An imbalanced intake of these electrolytes can increase the risk of various diseases and cause different side effects such as losing muscle mass, experiencing headaches or weakness. Therefore, it is vital to track and plan your electrolyte intake while following the keto diet.

Nowadays, you can find many different supplements and drinks that can help you easily compensate for electrolyte deficiencies on a keto diet. Below is a list of a few keto-friendly drinks you can add to your diet.

Electrolyte Powder, Lemonade Hydration Supplement

Serving size: 1 Scoop (4g)

Sodium: 110mg

Potassium: 250mg

Magnesium: 100mg

Calcium: 115mg

This product was designed by Keynutrients. It includes 12 additional vitamins and minerals. In addition it contains zero carbs, sugar and calories. It can be a good addition to your keto diet.

Ultima Replenisher Electrolyte Hydration Powder – Variety Pack

Serving size: 1 Stickpack

Sodium: 55mg

Potassium: 250mg

Magnesium: 100mg

Calcium: 65mg

Keto-friendly, sugar-free electrolytes powder hydration drink mix designed by Ultima Replenisher. Available in a variety of flavors.

LMNT Recharge Electrolyte Powder Unflawored

Serving size: 1 Stickpack (3.5g)

Sodium: 1000mg

Potassium: 200mg

Magnesium: 60mg

Popular electrolyte drinks are perfectly suited for low-carb and keto diets designed by LMNT. Available in a range of different flavors.

Total Hydration Ketolyte Electrolyte Concentrate

Serving size: 3ml (per 36 oz of water)

Sodium: 100mg

Potassium:150mg

Magnesium: 45mg

A rapidly replenishing liquid concentrate made from natural ingredients. An electrolyte supplement with zero carbohydrates and sugar, suitable for vegans. Product designed by Total Hydration.

Homemade keto electrolyte drink recipe

Making your electrolyte replenishment drink is a good alternative to drinks found on supermarket shelves. You can control the dosage of ingredients to suit your personal nutritional goals. Moreover, there is another advantage that is the ability to create a unique and unrepeatable taste.

Below is a simple electrolyte drink recipe to help restore electrolyte balance in your body during a keto diet. 

  • 48oz of water
  • 1/2 tsp Morton Lite salt – Sodium: 580mg – Potassium:700mg 
  • 1/4 tsp Pink Himalayan salt  – Sodium:420mg
  • 2 tsp magnesium Natural Calm – Magnesium: 325mg
  • The juice of half medium lemon

Total electrolytes

  • Sodium: 1000mg
  • Potassium:700mg
  • Magnesium: 325mg

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