Keto Electrolytes : How To Avoid Dehydration And Electrolytes Imbalance
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Keto diets are a great way to get rid of all the unwanted weight in your body in a tasty way. However, if you are not careful enough, the chemistry of the diet might fire back a little.
Keto diets are very easy and tasty to make and they help you lose a lot of weight. This process involves the burning of your extra fat and the release of energy in the form of heat. It sometimes can cause an imbalance in the electrolytes present in the body.
You are likely to experience dehydration and thirst when you take up a keto diet. A few other side effects may also occur along the way which is only temporary.
In order to understand what electrolytes really are and how their imbalance occurs, you can continue reading the article. Let’s not waste any more time and get right to the topic.
Before We Get Started, Please Read This:
What Are Electrolytes?
These are basically minerals present in the blood and bodily fluids that work are carriers for signals from the brain. The signals are responsible for performing various functions such as energy exertion, bladder control, temperature control, heartbeat regulation, and muscle contractions etc. The common electrolytes include phosphorus, magnesium chloride, calcium bicarbonate, potassium, and sodium.
Lack of these electrolytes results in different malfunctions of our body such as:
- Bloating and constipation can get troublesome
- Charley horse issue at night
- Weight loss
- Migraines, brain fog or headaches
- Feeling shaky all over the body
- Increased heartbeat or cardiac palpitation
Causes Of Electrolytic Imbalance
Keto diet has a certain ingredient list in every recipe and none of them have enough carbs. Carbs have sodium electrolyte and lack of sodium in our blood can cause racing of heartbeat, dizziness, cardiac palpitation, constipation, leg cramping, and bloating.
Every 3 grams of water carry a gram of stored glucose that is being used by the body due to the lack of carbs. The water that stores this glucose is also depleted from the body and the mentioned symptoms occur.
Keto Flu And Electrolytes
An imbalance in the electrolytes is observed in the form of a keto flu that is common in the initial stage of keto diets. It is a temporary stage that occurs when the human body is trying to adjust to the new diet plans having fewer carbs and more fats.
You do not need to worry about this period as it is an adjustment period that passes quite quickly. It is commonly observed in starters and if one is thoughtful for the following precautions, these imbalances can be easily avoided.
More than half of the human body’s weight is of the water present inside. We all should keep a very close check on our water intake even if we are not observing a keto diet. But if you are a keto dieter, this water intake is way much important as your body burns hydrants quicker than normal. Constipation and keto flu are some of the symptoms of dehydration due to a keto diet.
Reload Your Lost Electrolytes
You can get your lack of electrolytes covered by taking care of the food you take. Below i have 4 main minerals and vitamins that will help you replenish the electrolytic supply and assist in rebalancing it. Here is a tip, you can also rely on keto greens powderto help cover the lack of electrolytes or you could use the supplements of perfect keto electrolytes.
Important: (it is pertinent to mention here that keto dieters who have exercise in their daily routine in one way or another, might need these minerals more than other people. Sodium gets depleted higher in exercise, whereas fluid imbalances paired with electrolytic imbalance can also occur due to stress.)
Lack of potassium results in an irregular heartbeat, abnormal blood pressure and imbalance in the fluid ratio. Muscle functions along with nerves can also be affected by the lack of potassium and you can rely on mushrooms, leafy green vegetables, avocados, nuts, and salmon to get them back on track.
Note: overdosing on potassium can end up being a toxin for your body. Be careful.
Apart from having immense importance for muscular functions in the body, sodium is also responsible for retaining water in the body. You can reload their supply through consumption of Himalayan sea salt, bone broth’s regular drinks, and also a drink having sea salt and coconut water with no sugar.
Like the two electrolytes mentioned above, magnesium helps in nerve and muscle functions. But that’s not just it because it is also responsible for maintaining a healthy heartbeat and a strong immune system of the body. Strong and healthy bones also need magnesium to be present in the body in abundance.
Tip: 500 milligrams of magnesium is the ideal amount for most people
You can find magnesium in nuts, swiss chard, pumpkin seeds, dark chocolate, leafy greens. Magnesium citrate can also be considered if a magnesium supplement is something to be consumed.
Along with an important role in maintaining the muscle contractions in the body and regularization of nerve functions, calcium is also important for blood clotting and strong bones.
Food that can be used to cover up the lack of calcium includes coconut milk (sugar-free of course), almond, fish, broccoli, leafy greens, and even dairy foods.
Note: vitamin D needs to be paired with a calcium supplement so that its absorption is assisted properly.
Fight The Imbalance And Stay Hydrated
The keto diets cause a bigger loss of water from the body due to a modified ingredient combination. You need to stay ahead on your water intake whenever you are observing keto diets.
There is a common saying that eight glasses of water per day should be taken but that is not the case everywhere. Depending on where you live and what climate does your area and country have, you need to vary your water intake. Two persons living in different climates and different parts of the world cannot be considered to perform similarly by having a similar water intake. A person living in the deserts of Saudi Arabia will need more water than a person living in the vicinity of the Himalayan range. However, excessive water intake will definitely result in you losing your precious electrolytes just like that.
The best solution for this dilemma is to observe what your body needs. Consume leafy vegetables and whole foods. They have a natural combination of high water in them. Moreover, if your body needs more water, you should definitely feel it and feed it.
Don’t Be Afraid Of The Imbalance In Electrolytes
As mentioned above, a lack of electrolytes in your diets may affect the daily routines of your body. But that is only a temporary phase and your body needs a little time to adjust to the new diet course. You should not let this temporary instability get in between you and your diet goals.
You can overcome the imbalances in your electrolytes by taking care of the food intake and looking for food items that are specifically rich in the electrolytes and water. Electrolyte supplements are also a good way to tackle this problem.
All you need to overcome this temporary phase is increased water intake and the proper food. Do this and you will be all good to continue to the delicious and healthy life of a keto dieter in no time.