Keto Electrolytes: How to Stay Hydrated on a Keto Diet

Electrolytes are essential minerals that maintain the body’s fluid balance while regulating nerve and muscle function. 

Despite the health benefits of a nutritious ketogenic diet, reducing carbohydrate intake can lead to temporary electrolyte imbalances, which can trigger keto flu symptoms such as muscle weakness and exhaustion.

Discover five crucial keto electrolytes and learn how to maintain balanced mineral levels and promote optimal hydration.  

What are electrolytes?

Electrolytes are essential minerals that carry an electric charge when dissolved in fluids, which plays a vital role in facilitating the transmission of electrical impulses between nerve cells. 

Key electrolytes include calcium, chloride, magnesium, phosphorus, potassium, and sodium, all critical for regulating various physiological functions.  

One essential electrolyte function is to regulate the movement of sodium and potassium ions in and out of cells through the sodium-potassium pump. This protein, located in cell membranes, helps maintain the balance of these ions inside and outside the cells.

The sodium-potassium pump helps regulate cellular fluid volume, supports energy production by maintaining ion gradients, contributes to blood pressure regulation, stabilizes heart rhythm, and facilitates the transport of nutrients and waste across cell membranes.

The body cannot produce electrolytes on its own and loses them readily through sweat and urine. Therefore, it’s important to replenish these essential minerals through dietary sources or electrolyte replacement supplements. 

Watch the video below to learn more about the importance of electrolytes when following keto. 

Why electrolytes are essential on a keto diet

Those following a ketogenic diet may notice symptoms of deficiency, such as fatigue or weakness, if they don't prioritize replacing electrolytes. 

During ketosis, the body experiences significant changes in water retention, metabolic processes, and insulin balance, which can accelerate electrolyte loss and contribute to depletion. 

Here are three reasons electrolytes are essential on a keto diet.

1. Maintain fluid balance and hydration

When the body enters ketosis, it naturally depletes its glycogen stores, releasing water bound to glycogen and shedding it through urine and sweat, which also contain electrolytes.

“When you start a ketogenic diet, your body switches to ketones as its primary fuel source instead of glucose,” explains Dr. Berg. “This change causes the body to release stored fluids from muscles and liver cells, contributing to increased electrolyte loss.”

Ensuring adequate electrolyte intake helps maintain the body’s fluid balance and counteracts the increased fluid loss during the early stages of ketosis. 

2. Promote energy production 

Ketosis triggers profound metabolic changes that require additional electrolytes to perform bodily functions.

Mitochondria, often called the cell's powerhouse, are organelles responsible for generating energy needed for biochemical reactions. They rely on electrolytes to produce adenosine triphosphate (ATP), the cell's primary energy currency.

A study published in the Journal of Nutrition and Metabolism found that ketosis increases mitochondrial content, which is associated with higher cellular metabolic activity. 

This highlights the importance of replenishing electrolytes during ketosis.

3. Support balanced insulin levels

One of the primary metabolic advantages of keto is its balancing effects on blood sugar levels, which helps to minimize the release of insulin, also known as the fat-storage hormone.   

However, low insulin levels have a natriuretic and diuretic effect. This means the body eliminates sodium and potassium at a greater rate, increasing the need for dietary electrolyte intake or supplementation.  

In addition, potassium has been shown to improve insulin sensitivity, which explains why maintaining electrolyte balances during ketosis can help maximize the metabolic health benefits of keto. 

Signs of low electrolytes on keto

Electrolyte imbalances are common during the early stages of keto adaptation and are often linked to a group of symptoms known as the keto flu.

Common keto flu symptoms include:

• Constipation

• Fatigue

• Muscle cramps or twitches 

• Heart flutters or palpitations

• Dizziness

• Weakness

• Lightheadedness

• Headaches

• Poor concentration 

• Brain fog

In addition to low electrolyte levels, keto may also cause electrolyte imbalances, especially in individuals who consume significantly more sodium than potassium, which is often linked to excessive salt intake. 

An imbalanced potassium-to-sodium ratio can lead to fluid retention and can contribute to health issues such as high blood pressure and kidney issues. 

The most important keto electrolytes 

The body can synthesize electrolytes such as bicarbonate and phosphate. However, other electrolytes, such as sodium, potassium, and magnesium, cannot be produced internally and must be obtained through dietary sources or supplementation. 

Here are five of the most important keto electrolytes.

1. Potassium

Potassium performs various essential physiological functions, including maintaining intracellular volume, regulating muscle contractions and nerve function, and activating metabolic enzymes.

Unfortunately, potassium deficiency is common, as many people consume ultra-processed foods with low nutritional value and don’t include enough vegetables in their diet.

A study published in the Journal of the Academy of Nutrition and Dietetics found that “…higher intakes of potassium can attenuate (reduce) the adverse effects of sodium on blood pressure, especially at high rather than low levels of sodium intake. Other benefits of increased dietary potassium intake include a reduced risk of developing kidney stones and decreased bone loss.”

Rich sources of potassium include:

• Leafy green vegetables

• Avocados

• Broccoli

• Cucumber

• Mushrooms

• Zucchini

• Nuts and seeds

You can also obtain potassium from meat and seafood, such as beef, pork, poultry, tuna, and cod, or opt for a potassium supplement to maintain optimal levels.  

However, most potassium supplements contain only small amounts of potassium, making it challenging to meet the recommended 4700 milligrams daily without the right dietary strategy.  

That’s why Healthy Keto® recommends consuming seven to ten cups of leafy green vegetables per day to meet daily potassium needs. 

2. Magnesium

Magnesium is involved in over 300 enzymatic reactions required for protein synthesis, nerve and muscle function, blood pressure regulation, and energy production. 

Magnesium-rich foods or a high-quality magnesium supplement can help keto dieters prevent magnesium deficiency and related symptoms such as muscle cramps, especially at night or after exercise. 

Keto-friendly sources of magnesium include:

• Avocados

• Dark chocolate

• Leafy green vegetables 

• Nuts and seeds

• Peanut butter

• Fatty fish 

The U.S. Food and Drug Administration (FDA) recommends that adults aim for around 420 mg of magnesium daily.

3. Sodium

Sodium is the most abundant electrolyte in the body and plays a crucial role in regulating the volume of extracellular fluid in the blood and maintaining nerve and muscle function.

Although a sodium deficiency is rare, those following a keto diet who don’t consume a lot of table salt may experience low sodium levels, which can contribute to irritability, weakness, nausea, and fatigue. 

Nutritious sources of sodium include:

• Cottage cheese

• Cured meats 

• Sea salt

• Pork

• Pickled vegetables

You can also obtain sodium from seafood, such as shrimp, scallops, clams, anchovies, crab, and lobster. 

4. Calcium

Calcium is primarily associated with building strong bones and teeth. However, it’s also involved in muscle contraction and relaxation, blood clotting, cell signaling, hormone release, and nerve function.

Those following a ketogenic diet should consume at least 700 mg of calcium daily, which can help prevent heart palpitations, muscle cramps, weakness, joint pain, and other signs of calcium deficiency. 

Keto-approved calcium-rich foods include:

• Almonds

• Full-fat dairy

• Leafy green vegetables 

• Tofu

• Canned sardines or salmon

• Nuts and seeds

A study published in the Archives of Endocrinology and Metabolism suggests that the best dietary source of calcium is cow’s milk and its derivatives. 

The researchers concluded that despite having high concentrations of calcium, plant foods rich in phytates and oxalates provide the least bioavailable calcium, as these compounds interfere with calcium absorption.

Kefir, full-fat Greek yogurt, buttermilk, and cheeses such as Parmesan, cheddar, ricotta, and cottage cheese are excellent options to help meet the recommended daily intake of approximately 1300 mg of calcium.

5. Chloride

Chloride is another abundant electrolyte in the body that works alongside sodium to maintain fluid balance, produce stomach acid, and regulate the body’s pH balance. 

Most people aren’t deficient in chloride. However, those following a low-carb diet may require more, as chloride is excreted with sodium through urine, especially during the initial stages of carb restriction.

Though primarily found in sea salt as sodium chloride, this electrolyte is also present in: 

• Seaweed

• Tomatoes

• Lettuce

• Celery

• Olives

The daily recommended intake for chloride is 2300 mg, which can be met by consuming adequate amounts of sea salt, vegetables, and salads.

More tips for staying hydrated on keto 

There are several ways to reduce the risk of electrolyte imbalances and dehydration when following a low-carb diet. 

Here are three tips to stay hydrated and replenish electrolytes on keto. 

1. Avoid drinking excess water 

Drinking too much water can dilute the body’s electrolyte concentrations, particularly sodium and potassium. This can result in electrolyte imbalances, increasing the risk of conditions such as hyponatremia and dehydration.

Therefore, it’s recommended to avoid excessive fluid intake and rely on your body’s thirst cues to stay hydrated while minimizing electrolyte loss. 

2. Use high-quality salt 

While excess salt can have detrimental health effects, it’s critical to ensure optimal sodium intake to maintain electrolyte balance. 

Salting keto-friendly foods, particularly vegetables, to taste is usually enough to maintain healthy sodium levels while also obtaining other vital minerals, such as potassium.

However, it's important to choose Himalayan pink sea salt or Celtic salt over highly refined table salt, as these options provide not only sodium but also contain other minerals such as magnesium and potassium.

3. Replenish electrolytes after exercise

It’s crucial that those who exercise or engage in rigorous physical activity replenish lost electrolytes using a high-quality electrolyte supplement.

However, ensure the electrolyte replacement product you choose doesn’t contain maltodextrin or sugar, which can kick you out of ketosis.

Alternatively, make your own electrolyte drink using avocados, berries, lemon juice, apple cider vinegar, and sea salt.

This homemade beverage provides a natural source of potassium, magnesium, and sodium without the added sugars or artificial ingredients found in many commercial products, making it a great option for those on a ketogenic diet.

Key takeaways

Though electrolytes are important for anyone, keto dieters may require more of these essential minerals to counteract fluid and electrolyte loss due to carbohydrate restriction. 

The most critical keto electrolytes include sodium, potassium, calcium, chloride, and magnesium, which are vital for supporting various bodily functions and minimizing the risk of keto flu. 

Eating a nutrient-dense diet, drinking when thirsty, consuming enough salt, and replenishing electrolytes after exercise can ensure optimal electrolyte balance and proper hydration while following a keto diet.

FAQ

1. Do I need keto electrolytes?

Yes, electrolytes are vital when following a ketogenic diet due to the metabolic changes triggered by ketosis, which can cause increased fluid and electrolyte loss.

2. What electrolytes are good on keto?

Potassium, magnesium, sodium, chloride, and calcium are essential on keto, which explains why it’s crucial to follow a nutrient-dense, low-carb diet such as Healthy Keto®.

You can also replenish electrolytes with high-quality electrolyte powder or a homemade electrolyte drink made by blending avocado, berries, lemon juice, apple cider vinegar, and sea salt.

3. What happens if you don't take electrolytes on keto?

Not replenishing enough electrolytes on keto can cause keto flu symptoms such as muscle cramps, weakness, and fatigue. In severe cases, electrolyte imbalances can also lead to dizziness, irregular heart rhythms, and even more serious complications like seizures.

4. How do you rehydrate on keto?

Keto dieters can rehydrate by drinking when thirsty, consuming enough sodium from high-quality salts such as Himalayan pink sea salt, and replenishing electrolytes after exercise with a keto-friendly electrolyte supplement.

5. Are ketones and electrolytes the same thing?

No, ketones and electrolytes aren’t the same thing. Ketones are an alternative fuel source for the body and are released when the liver breaks down fat.

In contrast, electrolytes are minerals that carry an electrical charge when dissolved in fluids that help regulate vital functions such as fluid balance, nerve signaling, and muscle contractions.

6. How do I know if my electrolytes are low?

Common signs of low electrolytes include fatigue, dizziness, headaches, and brain fog. Constipation, weakness, muscle cramps, and heart palpitations may also occur.

These symptoms are often referred to as the “keto flu” and typically resolve within two weeks of starting a nutritious low-carb eating plan.

7. Can you take electrolytes while fasting?

Yes, it’s recommended to replenish minerals using a sugar-free electrolyte powder while fasting to reduce the risk of electrolyte imbalances and nutrient deficiencies. 

8. Does water have electrolytes?

Water itself doesn't contain significant amounts of electrolytes, but certain types, such as mineral or electrolyte-infused water, can provide small amounts of minerals like sodium, potassium, and magnesium.

Sources

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC5828461/ 

2. https://pmc.ncbi.nlm.nih.gov/articles/PMC9237821/ 

3. https://pubmed.ncbi.nlm.nih.gov/17160208/