5 Tips to Avoid Dehydration on the Keto Diet 

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5 Tips to Avoid Dehydration on the Keto Diet 

5 Tips to Avoid Dehydration on the Keto Diet

The keto diet involves cutting carbs and eating fat. It’s very popular because it puts the body into ketosis, a metabolic state. This results in the body burning fat instead of sugar for fuel. 

Overall, this diet is safe and can be a part of a healthy lifestyle. However, especially when first starting this diet, there are a few things to keep in mind as it can cause dehydration.

How the Keto Diet Can Affect Hydration 

Carbohydrates are what holds your body’s water and sodium to help ensure you stay hydrated. Because the keto diet involves eliminating carbohydrates, you can easily sweat and lose necessary electrolytes such as sodium, magnesium, potassium and calcium. 

The risk of dehydration is greater when first starting a ketogenic diet because your body is undergoing a lot of changes in how it handles water and electrolytes. While water is important in any diet, it is even more so in low-carb diets where the loss of essential electrolytes can quickly lead to symptoms of dehydration. 

Symptoms of Dehydration

Dehydration is a common side effect of the keto diet and can cause symptoms such as:

  • Dry mouth
  • Thirst 
  • Dizziness 
  • Dark urine and less urine production
  • Constipation
  • Lethargy
  • Headaches
  • muscle cramps
  • Flu-like symptoms
  • “Keto FLU”

Tips to Avoid Dehydration on the Keto Diet 

Because you need to drink more water on the keto diet, here are five tips on how you can avoid dehydration: 

  1. Start your day with water: Right when you wake up, drink a glass of water. Then, try to drink around eight glasses of water throughout the day. Keep in mind that this can vary based on things such as your location, activity level and weight. One way to see if you need to drink more water is to monitor the color of your urine. It should be either light yellow or clear if you are well hydrated.
  2. Keep water nearby: It is easier to remember to drink water if you keep a full glass near you.
  3. Buy a tracking cup or download an app: To visually see how much you drink in a day, you can purchase a daily water tracking bottle or download a water tracking app.
  4. Keep hydrated with other liquids: While water should be your main source, you can also stay hydrated with low-sugar broths, juices, sports drinks and popsicles. 
  5. Eat whole foods: Foods such as leafy vegetables have a high water content that can keep you hydrated, while nuts and seeds are high in electrolytes.

IV for Dehydration on the Keto Diet 

Drinking water and other clear fluids can help you rehydrate, but there may be times when that isn’t enough and you need a faster fix. At Arizona IV Medics, our medical professions offer mobile IV therapy to alleviate moderate and severe dehydration by getting fluid and electrolytes into your system fast. 

Our IV vitamins, such as our signature Myer’s Cocktail, will help restore your body’s balance. To set up an appointment, please contact us.

Matt Heistan
Matt Heistan
Matt is the CEO of AZ IV Medics. Matt has over 15 years of experience in the emergency medicine field. Matt attended Westwood High School, Scottsdale Community College, and the University of Maryland where he received a BS in Psychology. Matt is a 10-year USAF veteran and has been an EMT since 1999. After separating from the USAF, Matt was hired by the Peoria AZ Fire Dept. where he has worked as a Firefighter Paramedic for the last 10 years. Matt is a life-long athlete, from college football to powerlifting, to Crossfit, to Brazilian Jiu-Jitsu.

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