There can be much excitement when following a ketogenic diet, especially when you're seeing results in your energy levels or weight loss. But there’s one thing many people often overlook: hydration - especially when you consider that 75% of Americans are chronically dehydrated.
Water intake becomes a very important aspect of staying healthy on keto, and it’s not as simple as sticking to the typical eight glasses a day. In fact, when you switch to keto, your body's water needs can change dramatically.
So, how much water should you actually drink on a keto diet? Let’s break it down.
Why Water Matters More on Keto
When you’re on a low-carb diet like keto, your body undergoes several changes. One of the first things that happens is a drop in insulin levels, which is essential for getting into ketosis, the fat-burning state.
However, with lower insulin comes a diuretic effect. This means your body starts flushing out water and electrolytes faster than before.
In simpler terms, a lot of the initial weight loss on keto is water weight. Your glycogen stores (the stored form of carbohydrates) are depleted, and along with them, water gets released.
While this might sound great for the scale, it also means your body is losing fluids and electrolytes at a higher rate, which can lead to dehydration.
Dehydration isn’t just about feeling thirsty. On keto, it can lead to what’s commonly known as the “keto flu,” a set of symptoms that includes headaches, fatigue, dizziness, and muscle cramps.
It can also slow down fat burning, making it harder to stay in ketosis, and affect cognitive function, leaving you foggy and tired.
Electrolytes, which include minerals like sodium, potassium, and magnesium, play a key role in hydration.
On keto, you need to pay extra attention to these because they help your muscles work properly, regulate nerve function, and keep your hydration levels in check.
Without enough electrolytes, your body can’t absorb water effectively, no matter how much you drink.
The Diuretic Effect of Low-Carb Diets
When you cut carbs, your body uses up its stored energy (glycogen), which also flushes out water. Each gram of glycogen is stored with about 3 to 4 grams of water.
When you burn through these glycogen stores, your body sheds water, which contributes to that initial “whoosh” of weight loss.
But it also means you’re losing more than just water; essential electrolytes are also being flushed out. This makes it important to replenish not only water but those vital minerals too.
Calculating Your Keto Water Intake
So, how much water should you actually drink? There’s no one-size-fits-all answer, but general guidelines can give you a good starting point.
An easy rule? Drink half your body weight in ounces of water daily, a common recommendation for daily consumption. So, if you weigh 150 pounds, you’d aim for 75 ounces of water a day. But on keto, you might need more due to the increased water loss.
The Institute of Medicine (IOM) suggests around 91 ounces for women and 125 ounces for men as a baseline, but keto dieters should aim higher.
For a more personalized approach, start with the IOM recommendations and adjust based on your body’s needs. Factors like your activity level, climate, and even the types of foods you eat can influence how much water you need.
A simple way to monitor your hydration is by checking the color of your urine. A light yellow color means you’re well-hydrated, while dark yellow or amber means you need more water. This is an easy, real-time indicator to help you stay on track.
Let’s look at an example: If you weigh 180 pounds, you’d start by aiming for around 90 ounces of water per day.
But if you’re active or live in a hot climate, you might need closer to 100 or 110 ounces. Always listen to your body and adjust as needed.
Tips for Staying Hydrated on Keto
Staying hydrated on keto isn’t just about drinking water; it’s about keeping your body balanced and replenishing electrolytes too.
Here are some practical tips to help you stay on top of your hydration.
Monitor Your Water Intake
It’s easy to forget to drink water throughout the day, especially if you’re busy or not used to tracking your intake. But on keto, monitoring your water intake becomes even more essential.
Try using a water-tracking app or keeping a refillable water bottle with you at all times. A good rule of thumb is to drink a glass of water before each meal and snack to make sure you’re getting enough.
Incorporate Electrolytes
Drinking water alone won’t cut it if your electrolytes are out of balance. Electrolytes help your body retain and use the water you're drinking.
On keto, you’re more likely to lose electrolytes through urine, so it’s important to replace them. You can do this by adding an electrolyte supplement or eating foods rich in these minerals, like avocados, spinach, and nuts.
If you prefer a more natural approach, you can sprinkle a bit of salt into your water or opt for bone broth, which is full of electrolytes.
Drink When You’re Thirsty (But Don’t Overdo It)
One of the best ways to stay hydrated is to listen to your body. Drink when you feel thirsty, but be mindful not to overdo it.
Drinking excessive amounts of water without replenishing electrolytes can dilute your body’s sodium levels, which can lead to a condition called hyponatremia.
This can make you feel weak, nauseous, or even lead to more serious health issues. So, while staying hydrated is key, it’s all about balance.
Include Hydrating Foods in Your Meals
Another great way to stay hydrated on keto is to include water-rich, keto-friendly foods in your meals.
Foods like cucumbers, zucchini, and leafy greens have a high water content and can contribute to your daily hydration. Bone broth is another excellent option because it not only hydrates but also provides a good dose of electrolytes.
Adding these foods to your meals can help you stay hydrated without constantly sipping on water.
Other Fluids on Keto
While water is your best friend on keto, it’s not the only way to stay hydrated.
There are other keto-friendly fluids that can help you maintain your electrolyte balance and stay hydrated.
Electrolyte Drinks
Electrolyte drinks can be a lifesaver on keto, especially if you’re dealing with symptoms of the keto flu or feeling drained.
Look for sugar-free, keto-friendly electrolyte powders or drinks that contain key minerals like sodium, potassium, and magnesium.
You can also make your own electrolyte drink by mixing water with a pinch of salt, some lemon juice, and a dash of magnesium powder.
Herbal Teas
Herbal teas are another great option for staying hydrated on keto. Unsweetened herbal teas like peppermint, green tea, or chamomile can be soothing and hydrating without adding any carbs.
Plus, many herbal teas contain antioxidants that can support overall health and well-being.
Bone Broth
Bone broth is more than just a trendy health drink; it’s also a powerful source of hydration and electrolytes on keto.
It’s rich in sodium, potassium, and magnesium, which can help you stay hydrated while providing additional benefits like supporting gut and joint health.
Coconut Water (In Moderation)
While coconut water is naturally rich in potassium, it also contains carbohydrates, so it should be consumed in moderation on keto.
Opt for unsweetened coconut water and limit your intake to avoid going over your carb limit for the day.
Conclusion
Hydration is an essential part of your keto journey. Staying properly hydrated helps you avoid the keto flu, keeps your energy levels up, and ensures your body is functioning at its best.
By drinking enough water, monitoring your electrolyte levels, and incorporating hydrating foods and fluids, you can set yourself up for success on keto.
Remember, your hydration needs might vary based on your individual lifestyle and the environment you live in, so pay attention to your body’s signals and adjust accordingly.