Eat to Evolve - Blog Post
December 15, 2021
challenge,keto

The Importance of Hydration + Electrolytes on Keto

Keto is known as the low-carb, high-fat diet. But so much more goes into keto than merely balancing carbs and fat. Hydration and electrolytes become even more important once you’re on the Keto Diet. Your body will have a difficult time using fat as an energy source if you’re dehydrated!

Here’s everything you need to know about electrolytes and drinking water on Keto.

How much water should you drink each day?

As a general rule of thumb, men should drink about 15 cups of water per day, and women should drink about 11 cups. However, these numbers vary from person to person. The amount of water you drink on a daily basis depends on several factors like your health, activity level and the climate you live in.

What are electrolytes?

Electrolytes are molecules that dissolve in water and keep your body hydrated. People who are focused on proper hydration often forget that electrolytes are just as important as drinking water. 

In addition to keeping you hydrated, electrolytes help every cell in your body absorb nutrients. They also keep vital organs operating at their best.

When people think of electrolytes, sports drinks often come to mind. While these beverages are a good source of electrolytes, they’re also packed with sugar and artificial sweeteners—neither of which are ideal for the Keto Diet. Here are four key electrolytes and some Keto-friendly foods that contain them:

  • Sodium (salt)
  • Potassium (avocados, pumpkin seeds, leafy greens)
  • Magnesium (cheese, nuts, salmon)
  • Calcium (broccoli, seeds, milk)

Why is hydration so important on Keto?

Carbohydrates are great at retaining water. One gram of carbs can hold up to four grams of water! When you eliminate carbs from the diet, water leaves the body along with them. As a result, someone who’s gone Keto will become dehydrated a lot easier than someone who’s not on the Keto Diet. People following this diet need to drink more water than the average person.

Proper hydration is also necessary for burning fat. Fat stores need a lot more water to metabolize than glycogen (glucose) stores. People on the Keto Diet need plenty of water to stay hydrated because fat has become their new source of energy.

Tips for staying hydrated throughout the day

Start the day off strong by downing a glass of water right after you get out of bed. Your body is the most dehydrated after sleeping for many hours. A refreshing glass of water can also provide a quick jolt of energy to kickstart your morning.

As you go about your day, always keep a water bottle handy. You’re more likely to drink water when it’s within reach! Once you drain the bottle, get up to refill it right away.

Plain old tap water gets pretty boring after a while. Spruce up a glass of water by adding Keto-friendly flavors like mint, cucumbers and a lemon wedge. You could even mix in flavor packets as long as they’re truly sugar-free and have zero calories.

Macros aren’t the only nutrients you need to keep track of while on Keto. Water and electrolytes are indispensable parts of the Keto Diet. Besides staying hydrated, they help ease the transition into ketosis and optimize the fat burning process once you’re there.

Reserve your spot for our next keto challenge!

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