Water is essential for every living being and it’s one of the most vital parts of every diet regime. No matter which fitness plan you follow, staying hydrated should be on top of the list. A keto diet is rich in fat and low in carbohydrate. If you’re on a ketogenic diet, you need to drink even more water regularly to stay hydrated and healthy.
Dehydration can cause severe side-effects such as memory loss and other cognitive functions. Studies have found that a keto diet increases the risk of having kidney stone among people who don’t drink enough water.
Water is a Must
When you’re on a keto diet, the body excretes more salt than usual. This excess salt excretion will lead to more water loss. Therefore, when you’re on a keto diet, you need to drink more water than regular to stay hydrated.
However, over-drinking will eventually lead to water intoxication and electrolyte imbalance in the body. The goal is to have the amount that your body requires and the amount your stomach can handle.
The rule of thumb for drinking water is to check the color of urine. If the color of your urine is light yellow then it indicates that you’re drinking enough water. However, if it is dark yellow or brownish then it means that you should bring changes in your water intake and drink more.
Electrolytes are Important Too
Water is certainly essential, so is electrolytes. Electrolytes such as potassium, sodium, and magnesium are key ingredients for hydration and they help to retain fluid balance in our body.
When you’re on keto, you mostly cut out the salt and salty food from your diet which can lead to sodium deficiency or an electrolyte imbalance in your body. When you’re on a keto diet, you should keep track of your electrolytes, especially salt.
If you’re skeptical about having raw salt added to your meal then you can have electrolyte tablets to bring up a balance. You can also have lite salt as that have higher sodium and potassium count than regular sea salt.
Mineral Water Supplement
Tap water and bottled water contain minerals, however, the ratio is significantly lower than mineral water. Mineral water is expensive but if you can afford it then it’ll be a great supplemental source of calcium and magnesium for your body.
Researchers have found that magnesium helps to improve cardiovascular health and mineral water contains an optimum level of bioavailable calcium which helps to reduces bone loss.
Drinking plenty of water should be one of the top concerns for all kinds of diet plans. Dehydration is one of the most common side-effects of the ketogenic diet. However, if you plan your meal and water intake carefully, you can easily avoid dehydration.
There’s no specific amount of water to drink when you’re on keto. Excessive water can lead to intoxication, so, drink as much as your body can hold so that you can stay hydrated and feel refreshed throughout your fitness program.