Success tales about the ketogenic diet are all over the internet, and it’s easy to see why it’s become so popular. Unlike some of the other health-related social media fads, the keto diet is supported by numerous research from nutritionists and doctors. Keto has been dubbed a sure-fire technique to lose the extra pounds with this professional backing.
In order to achieve rapid weight loss, the keto diet is based on a high-fat, low-carb diet. The ketogenic diet can help you lose weight by relying on fat reserves rather than carbohydrates for energy. As a result, keto dieters can feel much more confident and look and feel better.
Staying hydrated throughout any diet is essential, but the keto diet makes it even more critical to stay hydrated. This is because low-carb regimens like keto seem to maintain lesser water regardless of fluid intake, and you will likely shed a bit more fluids through urination than other conventional diets.
Preventing dehydration while on the keto diet is vital, so make sure you drink plenty of water and electrolytes to keep your body well-hydrated. People sometimes ask how much liquids they should be taking daily in order to remain hydrated on the ketogenic diet because of this.
We’ll talk about the dangers of moderate dehydration in this blog post — as well as how much water you should be aiming to drink while on the keto diet.
How much water to drink while on keto?
Unfortunately, there is no one-size-fits-all answer to this topic that works for everyone. External factors such as regular activity, carbohydrate restriction, and the typical temperature where you reside all influence how much water you have to drink while on a ketogenic diet.
The amount of water you should consume while on a ketogenic diet depends on your individual body type, thus there is no set recommendation. It’s possible to predict how much water you should drink based on a general formula.
In order to figure out how many ounces of water you should drink each day, choose a percentage of your body weight in pounds ranging from 50% to 100% (a good middle ground would be 75% of your body weight.)
Even if you have the option of selecting a percentage between 50% and 100%, this is the time to consider the outside factors. Raising your percent amount, for example, if you exercise a lot or live in a hotter environment where you sweat more.
If you’re on the ketogenic diet, you should drink 64 ounces of water per day, with men needing an additional 5 ounces of water per day than women. Experts recommend adding additional salt to your low-carbohydrate diet in order to keep your energy level and body temperature stable and avoid the keto flu.
Keto dieters are advised to supplement their water with salt to maintain proper electrolyte balance. Because salt helps your body to hydrate, it can help you avoid dehydration by taking in 5 grams of sodium daily, or 2.5 teaspoons.
How to stay hydrated during keto?
Even if you don’t want to drink a lot of water here on the keto diet, we’ve found some of the best ways to stay hydrated. Some substitutes to water (such as carbonated water) — as well as techniques to prevent and treat symptoms of mild to severe dehydration, have been included in this section.
Eat foods that have a high water content
Some individuals on keto diets have a hard time staying hydrated throughout the day since they are naturally dehydrated. Try adding water-rich foods to your diet in order to stay hydrated. Bone broth, leafy green vegetables, avocados, and water-dense foods like avocados are all low-carb possibilities.
You can also drink carbonated water, teas, and coffees, as well. Be careful not to overdo it on caffeinated beverages, as this might lead to anxiety or insomnia.
Increase your electrolyte intake
How efficient drinking water is at curing moderate dehydration in an adult can be influenced by a variety of circumstances. Drinking electrolyte-enriched water, for example, can help alleviate dehydration symptoms faster since it enhances your body’s response to the additional water.
Health professionals recommend having electrolyte-infused water when you’re dehydrated in order to assist your kidneys in functioning better.
Quench your thirst
Many people overlook the importance of drinking lots of water when they are thirsty. A good guideline is to drink 50 percent of an average-sized water container whenever you feel thirsty.
Humans have developed over centuries to know exactly what their internal organs need and whenever they need it, especially when they have low electrolyte levels and water blood content. You can take your personal thirst to determine how much water you should drink each day.
In short, staying hydrated while on the ketogenic diet is critical. In order to diminish the fatty acids in your system and sustain your kidneys on the keto diet, you will need to consume more water (or other hydrating fluids.)
In order to avoid moderate dehydration symptoms, you should drink the equivalent of 75 percent of your body mass in pounds of water each day, as well as additional electrolytes or salt pills. Tips and tactics from this article are helpful in dealing with keto flu, which could be a frustrating experience for new low-carb dieters.