We all know that drinking water and staying hydrated is very vital for the body, no matter what diet you follow.
But in your low-carb journey, more intake of water is vital than ever.
Now, let’s dive into the importance of ample water intake on keto and why you need more water on a low carb diet.
You Need to Drink More Water on Keto
The most note common side effects of the ketogenic diet are dehydration. Many people If you can make drinking water habits, that will really go a long way on your low carb diet.
Whenever you restrict the intake of carbs, they are excreted, which means you retain less water. This means people eating keto need to drink more water compared to other diets.
Side Effects of Dehydration
If you aren’t carefully monitoring your water intake, mild dehydration can lead to headaches, fatigue, dry mouth, and flu-like symptoms [*].
Chronic dehydration can deter you from getting the results you’re after on the ketogenic diet and lead to long-term health problems.
Keto-Adaptation Will Cause Water Weight Fluctuations
From the first week of keto, you’ll experience a drastic water weight fluctuation. This is not a new thing and should not be a cause for concern.
Once your body stores carbs, it holds onto water. For every 1 gram of carbs you store, you’ll store an average of 4 grams of water. Once these carbs are removed from your diet, water will come along with it, so it’s important to maintain proper fluid levels during this period.
Fluid and Electrolyte Balance are Crucial
magnesium, Sodium, and calcium are really crucial electrolytes that are key for proper hydration.
For keto, you’re eliminating various salty processed carbohydrates, so it’s crucial that you increase your sodium intake more than if you were following a diet that consisted of carbs.
In as much keto helps to maintain low levels of insulin, your body flushes out more sodium than any other diet. Make sure to replenish these essential electrolytes, especially sodium, to get the most out of the low carb.
Why You Should Drink More Water on Keto
Your body goes through major metabolic transitions as you become a fat burner. Here’s why adequate fluid levels are crucial in the ketogenic diet.
1. Water helps fat metabolize faster
The process of beta-oxidation (where fats are broken down) requires water molecules. Burning fat costs more water during the process compared to carbs which means more water consumption will help your body break fats down more effectively.
2. Replaces lost water
As we all know, your body stores water when carbohydrates are present. When carbs are removed, water is also flushed out.
3. Curbs cravings and regulates appetite
Often, when you experience hunger pangs or sugar cravings on keto, it’s most likely because you’re dehydrated. Make it a habit to reach for a glass of water instead of a sugary treat when these cravings arise.
4. Less stress on your kidneys
Ketones are acidic and some of these ketone bodies are flushed out instead of used for fuel to ensure they don’t accumulate in the body. Drinking more water supports the kidneys’ role of filtering out any unnecessary toxins that may be lingering.
How Much Water Should You Drink on Keto?
According to the Institute of Medicine recommends consuming between 91 and 125 fluid ounces of water per day as an adult[*].
This amount will vary depending on the individual and lifestyle factors such as age, diet, weight, and activity level. For an instant, if you exercise frequently and work in hot weather, you’ll need to drink more water than someone who works a desk job and lives a sedentary lifestyle.
If you are a ketogenic dieter, you’ll always have the need to drink even more water because of the fluid excretion that occurs as a result of low carb eating.
A good rule of thumb is to drink when you’re thirsty but don’t overdo it. If your urine is a very light yellow or clear, then you are drinking the correct amount. If your urine is a darker yellow, consider drinking more water throughout the day.
Tips to Drink More Water
When you find staying hydrated a struggle for you during your ketogenic journey, Then try these tips below to ensure you maintain proper fluid levels.
- Drink a water bottle immediately upon waking up. Your body is most dehydrated after a full night’s rest. Drinking a couple of glasses of water right as you wake up is a great way to start your day hydrated.
- Keep a water bottle next to you. It’s much easier to drink water if it’s always within reach.
- Flavor your water. If you can’t stand flavorless water, consider getting a zero-calorie flavoring to add to your water. Avoid anything that contains sugar or calories.
Stay Hydrated to Get the Most Out of Keto
In as much we know that carbohydrates are responsible for retaining water in the body, it’s vital that you consume more water after following the ketogenic diet.
When you notice any signs of fatigue, dizziness, flu-like symptoms, and your urine is a darker yellow, there’s a good chance you’re dehydrated.
Ensure to prioritize adequate water intake to get the most out of the low carb, high fat ketogenic lifestyle