When embarking on a plant-focused ketogenic diet, your body undergoes significant changes. This article provides a comprehensive guide on how to make your own keto electrolyte replacement drink to combat the temporary symptoms of ketosis, commonly known as the "keto-flu."
Understanding Ketosis
Ketogenic diets are characterized by their low carbohydrate and high-fat content. This reduction in carbohydrates leads to a decrease in glucose (blood sugar) levels. The body adapts by first utilizing stored glucose for energy and then transitioning to burning fat for fuel. This metabolic state, known as nutritional ketosis, can be achieved in as little as three days.
Temporary Symptoms of Ketosis: The "Keto-Flu"
During the transition to using fat for fuel, some individuals may experience temporary symptoms collectively referred to as the "keto-flu." Common symptoms include:
- Headache
- Brain fog
- Low energy, fatigue
- Cramps
- Weird dreams
What Causes Keto-Flu?
Keto-flu is primarily caused by dehydration and electrolyte loss. As the body enters ketosis, it flushes out water and electrolytes, leading to increased urination. Fortunately, keto-flu is preventable by maintaining proper hydration and replenishing electrolytes.
Electrolyte Replacement Drink: Your Keto-Flu Solution
Hydration and electrolyte replenishment, particularly potassium, sodium, and magnesium, are crucial for preventing keto-flu symptoms. An electrolyte drink offers an easy way to meet these needs. However, many commercially available electrolyte replacement drinks contain added phosphorus, sugars, and artificial colors that are not ideal for a ketogenic diet.
Read also: Easy Low-Carb Cheese Crackers
Homemade Keto Electrolyte Drink Recipes
Here are several recipes for homemade keto-friendly electrolyte drinks:
Recipe 1: Basic Keto Electrolyte Drink
Ingredients:
- 16 oz water
- ½ teaspoon sea salt (provides ~1,000 mg sodium)
- ¼ teaspoon Morton®️ Lite Salt (350mg potassium; 290mg sodium); or use a similar reduced sodium/salt substitute)
- 1 teaspoon Natural Vitality Calm®️ Magnesium powder (160 mgs magnesium)
- 1 tablespoon lemon juice
- 1 dash stevia (optional)
Instructions:
- Combine all ingredients in a shaker bottle.
- Shake well and wait about 15 minutes for the magnesium to "activate" (convert into ‘ionic’ magnesium citrate).
- Add ice and enjoy.
Notes:
- If you don't have Morton's Lite Salt, substitute with ½ teaspoon sea salt and ½ teaspoon of potassium chloride (KCL).
- For added alkalinity, reduce Morton's Lite Salt and add ½ teaspoon baking soda.
- Adjust sweetness with ¼ cup monk fruit sweetener or any keto-approved sweetener to taste.
- Enhance flavor with mint sprigs, cucumber slices, or lemon slices.
- For convenience, mix all ingredients in a sealable container for easy shaking.
Nutrition Information (Per Serving):
- Calories: 7kcal
- Carbohydrates: 2g
- Protein: 0.3g
- Fat: 0.1g
- Saturated Fat: 0.01g
- Polyunsaturated Fat: 0.02g
- Monounsaturated Fat: 0.002g
- Sodium: 244mg
- Potassium: 312mg
- Fiber: 1g
- Sugar: 1g
- Vitamin A: 5IU
- Vitamin C: 12mg
- Calcium: 13mg
- Iron: 0.1mg
- Phosphorus: 4mg
Recipe 2: LMNT Citrus Salt (Homemade Version)
Ingredients (serves 1):
- 16-32 oz water
- 2,500 mg sodium chloride (for 1,000 mg sodium)
- 385 mg potassium chloride (for 200 mg potassium)
- 390 mg magnesium malate OR 265 mg di-magnesium malate (for 60 mg magnesium)
- 2 tablespoons lime juice
- Dash of stevia, to taste
Directions:
Stir or shake to mix well, and serve over ice.
Recipe 3: LMNT Raspberry Salt (Homemade Version)
Ingredients (serves 1):
- 16-32 oz water
- 2,500 mg sodium chloride (for 1,000 mg sodium)
- 385 mg potassium chloride (for 200 mg potassium)
- 390 mg magnesium malate OR 265 mg di-magnesium malate (for 60 mg magnesium)
- ¼ cup whole raspberries
- 2 teaspoons lime juice
- Dash of stevia, to taste
Directions:
Stir or shake to mix well, and serve over ice.
Recipe 4: LMNT Orange Salt (Homemade Version)
Ingredients (serves 1):
- 16-32 oz water
- 2,500 mg sodium chloride (for 1,000 mg sodium)
- 385 mg potassium chloride (for 200 mg potassium)
- 390 mg magnesium malate OR 265 mg di-magnesium malate (for 60 mg magnesium)
- 3 orange slices
- 2 teaspoons lime juice
- Dash of stevia, to taste
Directions:
Stir or shake to mix well, and serve over ice.
Recipe 5: LMNT Watermelon Salt (Homemade Version)
Ingredients (serves 1):
- 16-32 oz water
- 2,500 mg sodium chloride (for 1,000 mg sodium)
- 385 mg potassium chloride (for 200 mg potassium)
- 390 mg magnesium malate OR 265 mg di-magnesium malate (for 60 mg magnesium)
- ½ cup cubed watermelon
- 2 teaspoons lime juice
- Dash of stevia, to taste
Directions:
Stir or shake to mix well, and serve over ice.
Read also: Keto Calorie Counting: A Detailed Guide
Tips for Making Electrolyte Drinks
- Bulk Preparation: Save time by preparing a bulk mix. Multiply each ingredient by the number of servings you want to make, blend thoroughly, and store. Use about 3.2 grams of the mix per 16-32 oz of water.
- Pre-measuring: If you don’t have a blender or shaker, pre-measure individual servings into a monthly pill box.
- Scale vs. Volume: Use weight measurements (mg) for accuracy, as volume measurements (teaspoons) can vary. If you don't own a scale, you can get pretty close to the formula above using the following volume measurements (in teaspoons): About 1/2 teaspoon sodium chloride (provides ~1,000 mg sodium), About 1/15 teaspoon potassium chloride (provides ~200 mg potassium chloride), About 1/10 teaspoon di-magnesium malate (provides ~60 mg magnesium).
- Alternative Potassium Sources: Instead of potassium chloride, use lite salt or cream of tartar.
- Coconut Water: Substitute regular water with coconut water for extra electrolytes, but be mindful of the higher carb content.
- Flavored Tea: Use flavored herbal teas for added taste.
- Magnesium Citrate: When using magnesium carbonate and citric acid, mix thoroughly and let it fizz and dissolve completely for better absorption.
When and How Much to Drink
Drink electrolyte beverages when you've lost a lot of fluids, such as during or after workouts. Start with 1-2 cups a day to see how your body responds, ideally with meals. If you’re physically active and sweating a lot, you might need more, but don't exceed 3 cups a day. If you suffer from keto-flu symptoms, have 2-3 cups per day with meals (3 cups only if you are physically active and have no stomach discomfort) and also add more sodium to your diet (try Homemade Bone Broth).
The Science Behind Electrolytes
Electrolytes, such as sodium, potassium, and magnesium, are minerals with an electrical charge. They play a crucial role in:
- Regulating fluid balance
- Supporting muscle function
- Maintaining nervous system function
On a low-carb diet, insulin levels decrease, causing the kidneys to retain less sodium. As you excrete water, you also lose important minerals, making electrolyte replenishment essential.
Why Make Your Own Electrolyte Drink?
Many store-bought sports drinks are loaded with sugar and artificial ingredients. Making your own electrolyte drink allows you to control the ingredients and avoid unnecessary additives. It’s a simple and effective way to stay hydrated and energized while adhering to a ketogenic lifestyle.
Electrolytes and Exercise
Electrolytes are very effective in regulating your body's fluid balance, especially during and after exercise or illness, and if you're on a strict low-carb eating plan. Most people benefit from having small amounts of carbohydrate during heavy exercise. Sports drinks have less sugar to prevent athletes from gastrointestinal cramping during exercise.
Read also: Magnesium Supplements for Keto
tags: #keto #electrolytes #drink #recipe