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Why are electrolytes crucial in the Keto diet?

Updated: Jul 21, 2023

electrolytes scheme, potassium, chloride, sodium, magnesium and calcium

Electrolytes are mineral substances that transmit messages between cells. They maintain blood pressure, maintain body temperature, and contribute to the assimilation of vitamins and minerals. They are also used for transporting energy at the cellular level.

The main electrolytes are sodium (Na+), potassium (K+), magnesium (Mg2+) and calcium (Ca2+)

When we follow a ketogenic diet, we need more electrolytes than usual because we lose water weight (which means we lose electrolytes). This can lead to dehydration, constipation, fatigue, headaches, muscle cramps and weakness, all of which can make it difficult to stick to your diet!

women suffer from dehydratation , pain in digestive system and headache

This is why it is crucial to add electrolytes to your ketogenic diet plan by drinking plenty of water (1-2 liters per day) and eating foods high in sodium like leafy green vegetables or pickles. When you are in ketosis, your body metabolizes fat to create energy. This process can lead to dehydration and loss of electrolytes.


different kind of salts

Here are some easy ways to make sure your body is getting

enough electrolytes:

-Drink lots of water! You should drink about two liters a day

-Eat foods high in potassium, like spinach or slices of avocado coated in coconut oil (to aid absorption).

-Drink bone broth.

- Well salt your meals

- Take electrolytes in dietary supplements daily


My homemade electrolytes recipe for the Keto diet

homemade electrolyte drink to stay hydrated

This homemade electrolyte recipe for keto is a great way to stay hydrated and prevent the keto flu. It's easy to make and inexpensive! If you're on the keto diet, you need to make sure you're getting enough sodium and potassium or else you'll experience some pretty nasty side effects like headaches and nausea. This electrolyte recipe is made with common ingredients that are easy to obtain.

- A large glass of cold water

- 1 teaspoon sea salt or Himalayan pink salt

- 1 teaspoon salt substitute (potassium chloride)

- 1 little lemon juice

- Stevia to your liking

- Take a magnesium bisglycinate tablet in parallel

Otherwise, you can always buy powdered electrolytes in specialized stores or on amazon, be careful to take them without carbohydrates.

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