The ketogenic diet has surged in popularity, with many experiencing significant health and well-being improvements, including weight loss. However, a common complaint among those new to keto is experiencing the "keto flu," characterized by symptoms like fatigue, muscle cramps, and headaches. Often, these symptoms stem from an electrolyte imbalance. Electrolytes are essential minerals that conduct electrical charges in the body, supporting nerve impulses, muscle contractions, and fluid balance. When carb intake drops, electrolyte loss increases, making it essential to understand how to maintain electrolyte balance on a keto diet.
What are Electrolytes?
Electrolytes are minerals that carry electrical charges when dissolved in fluids. These minerals are critical for various physiological functions, including nerve impulse transmission, muscle contraction, and maintaining fluid balance. Key electrolytes include sodium, potassium, magnesium, calcium, chloride, phosphorus, and bicarbonate. Electrolytes help maintain optimal fluid levels in your blood, brain, skin, and organs, making them crucial for hydration. Hydration isn’t just about drinking water; it’s also about getting enough electrolytes. The body cannot produce electrolytes on its own and loses them readily through sweat and urine.
Why Electrolytes are Essential on a Keto Diet
Those following a ketogenic diet may notice symptoms of deficiency, such as fatigue or weakness if they don’t prioritize replacing electrolytes. During ketosis, the body experiences significant changes in water retention, metabolic processes, and insulin balance, which can accelerate electrolyte loss and contribute to depletion. Here are three reasons electrolytes are essential on a keto diet:
Maintaining Fluid Balance and Hydration
When the body enters ketosis, it naturally depletes its glycogen stores, releasing water bound to glycogen and shedding it through urine and sweat, which also contain electrolytes. Ensuring adequate electrolyte intake helps maintain the body’s fluid balance and counteracts the increased fluid loss during the early stages of ketosis. When you start a ketogenic diet, your body switches to ketones as its primary fuel source instead of glucose. This change causes the body to release stored fluids from muscles and liver cells, contributing to increased electrolyte loss. Neglecting electrolytes disrupts fluid balance.
Promoting Energy Production
Ketosis triggers profound metabolic changes that require additional electrolytes to perform bodily functions. Mitochondria, often called the cell’s powerhouse, are organelles responsible for generating energy needed for biochemical reactions. They rely on electrolytes to produce adenosine triphosphate (ATP), the cell’s primary energy currency. A study published in the Journal of Nutrition and Metabolism found that ketosis increases mitochondrial content, which is associated with higher cellular metabolic activity. This highlights the importance of replenishing electrolytes during ketosis.
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Supporting Balanced Insulin Levels
One of the primary metabolic advantages of keto is its balancing effects on blood sugar levels, which helps to minimize the release of insulin, also known as the fat-storage hormone. However, low insulin levels have a natriuretic and diuretic effect. In addition to low electrolyte levels, keto may also cause electrolyte imbalances, especially in individuals who consume significantly more sodium than potassium, which is often linked to excessive salt intake. An imbalanced potassium-to-sodium ratio can lead to fluid retention and can contribute to health issues such as high blood pressure and kidney issues.
Keto Electrolytes: Benefits and Sources
When we surveyed hundreds of our clients, we found many weren’t getting enough electrolytes. Specifically, they weren’t getting enough sodium, potassium, and magnesium. Each of these minerals has a unique profile. Let’s dive into them.
Sodium
Sodium is one of the most important electrolytes for keto because your body loses more of it when you reduce carb intake. Many keto dieters may require more sodium than the general dietary guideline due to increased excretion. To support proper electrolyte balance, healthy muscle function, and steady energy levels, focus on keto-friendly sources such as sea salt, bone broth, and electrolyte supplements.
If you want to understand the benefits of sodium, try noticing what happens when you don’t get enough of it. When you don’t get enough salt, you release aldosterone, epinephrine, renin, and other stimulating and blood-pressure-elevating hormones in an attempt to spare your body the loss of sodium. Inadequate electrolyte intake also impairs bone health because bone is your primary electrolyte reservoir. It’s important to note that, while “sodium” is often used as a synonym for salt, they are not the same. Salt, in the form that we typically consume, is sodium chloride plus small amounts of other minerals. By weight, 1 gram of salt is about 40% sodium. This lesser known fact is one big reason that people don’t get enough sodium.
People often blame high sodium diets for high blood pressure, but this claim doesn’t hold up to scrutiny. I recommend getting at least 4-6 g of sodium per day. More if you’re sweaty and active. You can also obtain sodium from seafood, such as shrimp, scallops, clams, anchovies, crab, and lobster.
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Potassium
Potassium performs various essential physiological functions, including maintaining intracellular volume, regulating muscle contractions and nerve function, and activating metabolic enzymes. Potassium plays a crucial role in maintaining fluid balance, which is essential for healthy blood pressure. It’s often overlooked, but inadequate potassium levels may contribute to muscle weakness or fatigue, especially if dietary intake is consistently low or if losses are increased due to sweating or other factors. If your food intake doesn’t provide enough, a potassium supplement or keto electrolyte capsules may help. Some of my recommended sources for potassium are raw spinach, avocado, mushrooms, salmon, steak, pork loin, and coffee.
Unfortunately, potassium deficiency is common, as many people consume ultra-processed foods with low nutritional value and don’t include enough vegetables in their diet. A study published in the Journal of the Academy of Nutrition and Dietetics found that “…higher intakes of potassium can attenuate (reduce) the adverse effects of sodium on blood pressure, especially at high rather than low levels of sodium intake.
Magnesium
Magnesium supports muscle and nerve function and may help you sleep more soundly. A magnesium deficiency on keto may lead to muscle cramps, trouble sleeping, or even a rapid heartbeat. You can also add trace minerals or magnesium-rich foods like nuts and seeds to your low carb meals.
Synthesizing DNA. Growing muscle. Building bone. Maintaining your heart beat. What do these functions have in common? That’s right, they all depend on magnesium. Because magnesium does just about everything, magnesium deficiency can be tricky to diagnose. Nuts, seeds, and dark chocolate are also rich in this mineral. Assuming you have healthy kidneys, there’s no downside to getting a little extra magnesium. The Food and Drug Administration (FDA) recommends that adults aim for around 420 mg of magnesium daily.
Calcium and Other Electrolytes on Keto
To keep your bones strong, aim for 1 gram of calcium per day. That means eating calcium-rich foods like dairy, soft bones (i.e., canned sardines), and cruciferous vegetables. Calcium is primarily associated with building strong bones and teeth. A study published in the Archives of Endocrinology and Metabolism suggests that the best dietary source of calcium is cow’s milk and its derivatives. The researchers concluded that despite having high concentrations of calcium, plant foods rich in phytates and oxalates provide the least bioavailable calcium, as these compounds interfere with calcium absorption. Kefir, full-fat Greek yogurt, buttermilk, and cheeses such as Parmesan, cheddar, ricotta, and cottage cheese are excellent options to help meet the recommended daily intake of approximately 1300 mg of calcium.
Read also: Magnesium Supplements for Keto
I recommend avoiding large calcium supplements. However, if you’ve done a dietary analysis and determined that you aren’t getting enough calcium, my favorite pro tip is to save your egg shells, clean them, pulverize them, and then add them to a shake or beverage of your choice. A single egg shell contains about 3,500 mg of calcium.
What about the other electrolytes? Here’s why you shouldn’t worry about them:
- Chloride always comes with sodium in salt. If you’re getting enough sodium, you’re likely getting enough chloride. Chloride is another abundant electrolyte in the body that works alongside sodium to maintain fluid balance, produce stomach acid, and regulate the body’s pH balance. Most people aren’t deficient in chloride. The daily recommended intake for chloride is 2300 mg, which can be met by consuming adequate amounts of sea salt, vegetables, and salads.
- Phosphorus is abundant in the food supply. It’s not an essential mineral.
Bottom line? Focus on sodium, potassium, and magnesium.
Getting Enough Electrolytes on Keto
To optimize your keto electrolyte intake, start with a dietary analysis. For example, if you’re active, you may need double or triple the baseline dose to replace sweat loss. Best Electrolytes for Keto Starting a keto diet can transform your health, but only if your electrolytes stay in balance. Without them, you're more likely to feel the effects of keto flu, fatigue, or muscle cramps.
How to Use Buoy to Support Ketosis
Integrating Buoy’s electrolyte solutions into your keto lifestyle is key for maintaining hydration and enhancing energy levels, which are crucial for sustaining ketosis, especially during high-intensity workouts. Here’s how to effectively use Buoy’s electrolytes to support your keto journey:
Pre-Workout Prep
Boost Your Base: About 30 minutes before your workout, add a squeeze of Buoy’s electrolyte drops to your water. This preps your body by ensuring it starts with adequate hydration and a balanced electrolyte level, providing the necessary energy and stamina for a rigorous session.
During Your Workout
Maintain Hydration: Keep a water bottle infused with Buoy electrolyte drops handy. Hydration during exercise is vital, especially on a keto diet, as it helps maintain energy levels and prevents the loss of electrolytes through sweat. A few sips between sets can keep electrolyte levels stable, helping you avoid dips in performance and the onset of fatigue.
Adjust as Needed: Listen to your body. If you feel fatigue setting in or start to experience cramps, that’s a sign you might need an electrolyte boost. Adding an extra squeeze of Buoy into your drink can quickly replenish your electrolytes and keep you going.
Post-Workout Recovery
Replenish and Repair: Immediately after your workout, mix Buoy electrolyte drops into your recovery shake or simply into water. Post-workout hydration helps restore electrolyte balance, supports muscle recovery, and reduces the chances of keto flu symptoms, which can be exacerbated by exercise.
Regular Monitoring: After high-intensity workouts, it’s crucial to monitor how your body feels overall. If you experience persistent symptoms of electrolyte imbalance like muscle weakness or headaches, consider increasing your electrolyte intake more regularly.
Daily Maintenance
Consistent Intake: Even on non-workout days, maintaining a consistent intake of electrolytes is beneficial. It supports overall metabolic health and ensures your body stays in ketosis. Add Buoy’s electrolyte drops to your daily water intake to seamlessly maintain optimal electrolyte levels.
By strategically using Buoy’s electrolyte solutions before, during, and after your workouts, and consistently incorporating them into your daily regimen, you can optimize your hydration and electrolyte balance. This proactive approach helps ensure your keto diet is not only sustainable but also more comfortable and effective, enhancing both your health and your athletic performance.
More Tips for Staying Hydrated on Keto
There are several ways to reduce the risk of electrolyte imbalances and dehydration when following a low-carb diet. Here are three tips to stay hydrated and replenish electrolytes on keto:
Avoid Drinking Excess Water
Drinking too much water can dilute the body’s electrolyte concentrations, particularly sodium and potassium. This can result in electrolyte imbalances, increasing the risk of conditions such as hyponatremia and dehydration. Therefore, it’s recommended to avoid excessive fluid intake and rely on your body’s thirst cues to stay hydrated while minimizing electrolyte loss. A good practice is to simply drink whenever you feel thirsty.
Use High-Quality Salt
While excess salt can have detrimental health effects, it’s critical to ensure optimal sodium intake to maintain electrolyte balance. Salting keto-friendly foods, particularly vegetables, to taste is usually enough to maintain healthy sodium levels while also obtaining other vital minerals, such as potassium. However, it’s important to choose Himalayan pink sea salt or Celtic salt over highly refined table salt, as these options provide not only sodium but also contain other minerals such as magnesium and potassium.
Consider Mineral Supplements
First up-we should point out that you shouldn’t rely on supplementation as your main source of minerals and micronutrients when following the keto diet. Any type of supplementation on top of your diet should be a last resort; try and use an array of food choices before turning to supplements. Supplements were not created to replace other diet essentials but rather, bump intake up to normal levels if not possible otherwise. Not all people will exhibit keto flu symptoms when going through the diet transition period. Some are able to switch to a keto diet with little-to-no side effects. However, for a number of people, removing carbs from your diet will have some effect on mineral balance in body, so you need to up your intake. This is even truer for athletes. Athletes tend to excrete a higher level of electrolytes through sweat, leading to a further loss of electrolytes such as sodium, potassium, and magnesium. Therefore, if you are an athlete choosing to follow a ketogenic diet, you may want to consider adding supplementation to minimize mineral deficiencies. An electrolyte supplement may be the a key ingredient towards maximizing your keto workout.
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