Electrolytes are minerals such as sodium, potassium, calcium, chloride, phosphate and magnesium – and they are a vital consideration when on keto.
Knowing what to drink for electrolytes on keto and how much electrolytes to supplement with can help you avoid keto flu entirely. They play a central role in the body’s fluid balance. When you start out on keto and restrict carbohydrates, your insulin lowers. This causes your kidneys to excrete more sodium. Since there is a delicate balance between sodium and other electrolytes in the body, this loss in sodium disrupts other electrolytes as well.
A deficiency in electrolytes can cause symptoms such as muscle cramping, fatigue, weakness, headaches and irregular heartbeat. Electrolytes such as sodium and potassium are easily lost in sweat. If you are an athlete or fitness enthusiast starting out on keto, you’ll need to focus on replenishing electrolytes to avoid any of these symptoms.
How To Get Enough Electrolytes On A Ketogenic Diet
The most common electrolytes to take on keto are sodium, potassium and magnesium.
Sodium (salt) is responsible for several metabolic actions in your body and is essential for life. Most diets and general eating guidelines have taught us to avoid salt in our diets. The opposite is true for a keto diet. There are a few ways to replenish lost sodium in your diet:
- Drinking a little Pink Himalayan salt in the morning
- Eating salted nuts & pork rinds
- Adding a little extra salt to your food
- Exogenous Ketone Supplements
- Drinking bone broth
If you experience tiredness or headaches drinking chicken broth is a quick remedy. Regular table salt won’t do as it has been heavily refined, so go for the Pink Himalayan salt in a grinder. This is an easy way to replenish sodium electrolytes on keto.
Potassium is an important mineral involved in many processes inside your body, including contractions in your muscles and heart. Lack of potassium can cause side effects such as brain fog, muscle cramps, and organ failure. Avocados are an excellent source of potassium. Leafy green veg such as spinach is also high in potassium, so make sure to include at least a cup to two cups a day for adequate amounts of potassium.
When we think of supplementing potassium, most of us will think of eating a banana. A 100g of banana contains only 358 mg of potassium, whereas a 100g of spinach contains 558 mg of potassium. So why eat all the sugar, which is 23g per 100g, just to get the potassium?
Magnesium is another mineral essential for system regulation. If you are low on magnesium, you may suffer from dizziness, fatigue or muscle cramps. The general recommendation is to supplement with approximately 400-500 mg per day. Getting adequate amounts of magnesium through our diet is quite difficult and therefore supplementing with this mineral is the best way to improve the magnesium electrolyte on keto.
Keto Flu & Keto Flu Symptoms
Keto Flu and Keto Flu Symptoms