Whenever you have a new fitness regimen or eating plan, you need to drink enough water to stay hydrated. This may be more the case if you have chosen the ketogenic diet. Here are a few tips on how much water to drink on keto and what to drink per day if you want to lose weight.
If a solid eating plan is key to ketosis, then a solid drinking plan is key to enjoying the experience.
If you only eat a few carbohydrates, the liver releases glycogen, the storage form of glucose (sugar). For every gram of glycogen that is released, two grams of water is released and excreted in the urine. To replenish the amount lost in the urine, you should drink at least 2.5 liters of water or fluid per day throughout this time. If you follow a ketogenic-friendly diet, you should drink at least 2.5 liters of water a day to prevent dehydration and promote an optimal metabolism.
Even mild dehydration affects memory, reasoning, and cognitive functions, leads to unnecessary fatigue, and generally makes you feel awkward. With regards to keto, some research also suggests that ketogenic diets increase the risk of developing kidney stones in people who do not drink enough water. Failure to get enough electrolytes can lead to muscle cramps, headaches, and constipation (especially if you're magnesium deficient).
The ketogenic diet changes the way the body processes water and electrolytes (sodium, potassium, and magnesium). Fortunately, once you know how it works, it's pretty easy to adjust your diet accordingly.
Here are 5 things you should know:
1. You need more water on the Keto diet
For a variety of causes, dehydration is a known side effect of ketogenic diets. As you excrete more salt, you hold back only less water. To begin with, many people also excrete a lot of excess ketone bodies, which can be dehydrating. Basically, people who eat ketogenic have to drink more water to drink enough than people who follow a different diet.
On the other hand, maintaining a certain number of liters can also lead to excessive hydration and electrolyte imbalances. The idea is to find the proper balance, not to drink as much water as possible!
A good rule of thumb is to drink enough until your urine is pale yellow (however, note that if you take vitamin B supplements or a multivitamin with B vitamins, you will be pale yellow in urine no matter how sooner).
2. Bottled water is an excellent supplement for Keto hydration.
Bottled water is quite expensive, so it isn't an option for everyone. But if it's within your budget, it can even occasionally be a good source of magnesium (a vital electrolyte, especially for preventing cramps) and calcium (a mineral that is often missing from the ketogenic diet, especially in those who don't eat dairy products).
Mineral water rich in magnesium has been demonstrated to promote cardiovascular health in studies. Mineral water also has enough bioavailable calcium to reduce bone loss.
Tap water and bottled water also contain some minerals, but generally fewer than bottled water.
3. Electrolytes are just as important as Water
Electrolytes (such as sodium, potassium, and magnesium) are key to good hydration as they help maintain fluid balance in the body. One reason there is such a thing as "too much water" is that it can dilute the electrolytes in your body: many sports drinks contain electrolytes to prevent this problem.
Most people feel good to consume more magnesium and potassium. However, it's just as important to refrain from thinking that sodium / salt is bad. If you're scared of salt or trying to cut it down a lot, it only makes sense if your entire diet consists of one high-salty, processed meal after another. People need salt to live. Not getting enough sodium can even be dangerous - think of weakness, muscle cramps, and a general feeling of tiredness and malaise.
On the ketogenic diet, you eliminate most of the processed foods that are high in salt. Keto dieters also excrete more salt than non-keto dieters because a ketogenic diet, by definition, keeps insulin levels low. Your body flushes out more sodium when your insulin levels are low.
All of this leads to a simple fact: keto dieters need to be aware of their electrolyte levels, especially salt. Many people benefit from consuming more electrolytes. Here are some simple, low-carb ways to do this
- Salt / electrolyte tablets
- Bouillon or broths
- Lite salt - this has a higher potassium / sodium ratio than ordinary salt. You can simply stir it into a glass of warm water or use it for cooking like normal salt
- Salt the food
4. Tea, Coffee, Sparkling Water, etc. - All helps in Hydration
In general, it can be said that drinking anything other than plain water is just as good - even caffeinated beverages are equally hydrating in adequate amounts.
In a study , coffee was just as hydrating as water for people who were used to drinking coffee. Tea was found to have a similar effect in another study.
There is no significant difference in hydration for plain water, tea (cold or hot), coffee, or sparkling water. (Juice and sports drinks are no different either, but you wouldn't be drinking them on the keto diet anyway).
Food can also provide a lot of water, especially really "juicy" vegetables like cucumbers. Some research has shown that vegetables are a significant contributor to hydration.
If you don't like the taste of pure water, sparkling water, tea, coffee, or other beverages can also help you achieve full hydration every day.
5. If you cheat a little while on keto, it can lead to massive water weight fluctuations - Don't Panic
In the first few days of the ketogenic diet, you will likely experience a tremendous loss in water weight. This is normal and not dangerous at all. Later on you are guaranteed to lose the “real” pounds.
The explanation is simple: when your body stores carbohydrates, the stored carbohydrates are also attached to some water. As a rule, 3-4 g of water are stored for every 1 g of carbohydrates you store. Depending on the size of your body and the amount of glucose you store, this can add up to several pounds of water weight. If you stop eating carbohydrates and burning all stored carbohydrates, there is no need to hold onto the extra water. So expect many visits to the bathroom and sudden weight loss!
Even if you are careful to get enough salt, you are likely eating less salt than you would on a typical diet. Salt causes water retention, so if you suddenly lose salt in your food, you will lose even more water.
If you have a "cheat meal" and eat a pizza, for example, you will of course regain the water. But don't panic: you'll lose everything as soon as you return to the ketogenic diet.
List of Ketogenic friendly Drinks
Here's a quick rundown of the several keto-friendly beverage options:
Water - don't you like drinking water? Try flavoring additives like herbs or lemon juice.
Mineral water, seltzer and soda - These are fizzy, calorie-free beverages that you can drink either plain or with fruity flavors.
Coffee and Tea - Do you need a little energy boost or a hot drink in the morning? Have some tea or coffee. Just don't add sugar!
Diet drinks - without sugar and calories.
Juice Alternatives - There are also some low-calorie and non-calorie drinks like Powerade Zero that taste great and hydrate you with no added sugar. Find out about the labels of the delicious low-calorie drinks you buy and see if sugar has been added.
Low-carb dairy products and milk alternatives - A little milk in your coffee or tea is fine, but please not too much. If you need more than a few tablespoons of milk, use real cream or a milk alternative such as unsweetened coconut milk or almond milk instead.
Energy drinks - be careful, they often contain a lot of sugar!
Keto Smoothies - Although fruit is generally high in carbohydrates and is not recommended for the ketogenic diet, you can still make delicious, low-carb smoothies. All you need is a low-carb product like berries or spinach, natural flavors, nut milk, MCT oil and / or high-fat yogurt.
Keto-Friendly Alcohol - Spirits, light beers, and unsweetened wines are some of the alcoholic beverages you can enjoy on the ketogenic diet. However, don't forget that alcohol is toxic to the body. Therefore, it is best to consume these drinks rarely and in moderation.
Drink plenty of water - until the urine is light yellow.
Salt - add plenty of salt, drink bouillon and / or use potassium salt.
Mineral water is a nice luxury if you can afford it!
Coffee, tea, and other drinks without water are just as effective! (Provided, of course, that they weren't treated with a pile of sugar and syrup.)
So you should always make sure to hydrate yourself sufficiently to prevent unnecessary discomfort in the form of drowsiness, headaches, brain fog, fatigue and sore muscles.