If you’re new to the keto diet, then you already know that staying hydrated is essential for success. But why? Let’s take a closer look at why hydration matters so much when it comes to this popular way of eating.
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Staying properly hydrated is critical for your wellbeing, no matter which health and diet routine you decide to pursue. Subscribing to a low carb, high fat diet brings with it immense benefits for our bodies; however, that also means our water needs adjust drastically.
When transitioning to a low-carb diet, especially one that is high in sodium, the sensation of thirst you once felt may vanish for a bit. This is a perfectly natural occurrence and your body is simply getting rid of excess water, along with its glucose stores.
As you transition from high-carb to low-carb diets, the effects become more and more pronounced. This is why so many people find themselves achieving substantial weight loss when they initially start a diet. It’s the reason why this kind of weight drop is often referred to as “water weight”.
Our muscles and liver contain three grams of fluid for every gram of glucose, thus as we consume this fuel source, the stored water is released to keep us hydrated. By burning glucose, you’ll have a surplus of fluids to stay hydrated. You can expect an awesome feeling with just one or two drinks in your system each day!
In contrast, following the transition period of adaptation to your new diet, you will find yourself thirsty again.
Initially, your body is able to rely on stored fluids for hydration; however, this cannot be sustained in the long run. It’s essential that you incorporate water into your diet daily — don’t let short-term needs dictate long-term habits!
This is especially pertinent for those following a high-protein diet. The body needs plenty of water to metabolize proteins, and the result can be going from not needing much H2O at all, to having an overwhelming thirst that never goes away.
So how do you make sure you’re getting enough water while on the keto diet? The easiest way is by drinking plenty of fluids throughout the day. Try carrying around a reusable water bottle with you wherever you go—it will help you stay hydrated and remind you to drink up!
You can also add electrolytes like potassium and magnesium to your water in order to replenish any lost minerals more quickly. It’s no coincidence that rehydration salts are the go-to remedy for those who suffer from dehydration – they work!
Another great option is adding fresh fruits or vegetables like cucumbers or lemons for some extra flavor without sacrificing nutrition.
Limit your intake of proteins. Metabolizing proteins is the most difficult type of nutrient to break down, and it takes up a large amount of water. Calculate how much protein you need to eat in order to maintain your weight loss goals, build healthy muscles, and stay feeling energized!
Consuming more than necessary will only lead to the body using additional water for digestion or eventually expelling it from your system via urine.
When our salt intake is insufficient, our body’s natural ability to maintain fluid levels diminishes. This can result in clear urine regardless of how much water you drink or consume and feeling thirsty even if your hydration level should be sufficient.
Eating too much salt has long been frowned upon, and adding extra is considered a big no-no. However, this advice only applies to those who follow the typical Western diet. For many others, enough salt intake is actually essential for good health!
Oftentimes, too much salt is a concern in standard diets. However, if you are eating mostly unprocessed plants and meats, the opposite may be true-you could find yourself needing even more salt! Therefore, if you transition to an entirely natural diet filled with fresh ingredients alone, remember that it’s important to add adequate amounts of salt for optimal health benefits.
If you don’t add salt to your meals or water, you will feel terrible. Believe it or not, including a pinch of salt can actually help keep you hydrated!
To stay well-hydrated, make sure to include fibrous vegetables in your diet. These nutrient-rich foods can slow down digestion and help absorb more water from stools, which allows for even more hydration within our bodies. Try incorporating leafy greens that are particularly high in their own water content – they’re the best!
Finally, don’t forget about broth-based soups! They’re packed with flavor, nutrition, and lots of liquid – perfect for rehydrating after a long day!
Staying well-hydrated while on any diet is important – but especially so on the keto diet. When your body goes into ketosis it needs more water than usual in order to process all those fats and keep everything running smoothly. Fortunately, staying hydrated while on the keto diet isn’t hard; just remember to carry around a reusable water bottle with you wherever you go and add electrolytes or other flavorful additions like fruit or vegetables whenever possible! With just a few simple steps, staying hydrated while following a low-carb lifestyle can be easy (and delicious!).
Low Carb Drink Alternatives to Water
Water is always the best option for staying hydrated and healthy, but if you’re looking for something with a little more flavor, there are some great low-carb drink alternatives to water that can help you stay on track. Some of our favorites include:
- Sparkling Water – Add a bit of natural flavoring or fruit to plain sparkling water and you have a delicious drink in no time!
- Unsweetened Tea – Whether hot or iced, unsweetened tea is a great way to get your fluids without the added sugar of its sweetened counterparts.
- Kombucha – This fermented tea beverage is loaded with probiotics that can help improve digestion. Just be sure to watch out for added sugar.
- Bone Broth – If you’re feeling a bit under the weather or need an extra boost of minerals, bone broth is a great choice. It’s packed with electrolytes and nutrients that can help keep your body in balance.
- Gatorade Zero – If you need a quick boost of energy and electrolytes, Gatorade Zero has no added sugar and is a great option.
- Coffee – While it may not technically count as a “drink”, coffee is a great way to get some added hydration. Just be sure to limit your intake of caffeine and avoid adding too much sugar or cream.
- Vegetable Juice – If you’re looking for something with a bit more flavor, vegetable juice is a great way to get some added hydration. Just make sure to watch out for added sugar and salt.
- Vitamin Water – Vitamin water is a great way to get some added hydration and essential vitamins. Again, just make sure to watch out for added sugar since most varieties are loaded with it.
- Water with lemon – A classic combination, this drink is a great way to add some zest without the added sugar. Plus, lemons are packed with Vitamin C!
These low-carb drinks are all important for staying hydrated and healthy while following the keto diet. Just remember to watch out for added sugars or artificial sweeteners that can easily derail your diet. Also, make sure to get enough water between meals – at least 8 glasses a day – and you’ll be on track for better health in no time!
Even though the keto diet eliminates many sources of carbohydrates from our diets, it’s still important to stay hydrated to maintain optimal health and see the best results. By incorporating some of these low-carb drink alternatives to water, you can stay hydrated and healthy while still following the keto diet. So don’t forget to get your fill of fluids throughout the day! Your body will thank you for it!