Electrolytes And The Ketogenic Diet

Water and Hydration

As human beings, about two-thirds of our body weight is water. Every single one of our cells requires water to function properly, and without it, well, we can’t survive. Water constitutes saliva, blood, urine, sweat, joint fluid... essentially all body fluids. It’s used for breaking down food and serves as a medium for our metabolism. The metabolic processes we undergo generate waste, which needs to be removed; otherwise, it can be harmful. Water acts as a solvent for these waste products, allowing our body to remove them via urine and sweat. Additionally, water carries nutrients to cells, protects joints and organs, and helps maintain our body temperature. There’s no doubt that water is truly essential for maintaining health, but I think we all know that to some degree.

While water is essential for our survival, too much water or overhydrating can also be problematic, especially when on a ketogenic or low carbohydrate diet. Excess water in the body causes electrolyte levels, particularly sodium, to decrease, dilutes various bodily fluids, and causes our cells to swell. This swelling affects even the cells of our brain, which can cause severe headaches, and if overhydrating continues long enough, can cause brain damage. Water is wonderful, but in excess, like everything, it can be quite problematic.

What Are Electrolytes And What Do They Do?

Electrolytes are minerals that help regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and assist in rebuilding damaged tissues. They are vital for proper cell function, enabling the transmission of electrical impulses across cells, which is crucial for muscle contractions and nerve signaling. Additionally, they help maintain fluid balance within cells and blood plasma, ensuring that the body's systems operate efficiently. Without a proper balance of electrolytes, critical bodily functions can be disrupted, leading to health issues such as dehydration, muscle weakness, and irregular heartbeats.

To be real with you all, this topic could be a paper… or several papers, in itself. But for the sake of brevity, I will give you a simple list.

Sodium (Na+)

Function: Regulates fluid balance, blood pressure, and blood volume. Essential for muscle and nerve function.

Sources: Table salt, processed foods, soups, and sauces.

2. Potassium (K+)

Function: Maintains normal cell function, nerve transmission, and muscle contraction. Critical for heart function.

Sources: Bananas, oranges, spinach, potatoes, and avocados.

3. Calcium (Ca2+)

Function: Vital for bone and teeth health, muscle contraction, nerve signaling, and blood clotting.

Sources: Dairy products, leafy green vegetables, and fortified foods.

4. Magnesium (Mg2+)

Function: Involved in over 300 biochemical reactions in the body. Supports muscle and nerve function, blood glucose control, and bone health.

Sources: Nuts, seeds, whole grains, green leafy vegetables, and dairy products.

5. Chloride (Cl-)

Function: Helps maintain fluid balance, blood volume, and blood pressure. Essential for producing stomach acid (HCl).

Sources: Table salt, seaweed, rye, tomatoes, and lettuce.

6. Phosphate (PO4^3-)

Function: Essential for bone and teeth formation, energy production, and cell repair. Part of DNA and RNA structure.

Sources: Meat, fish, dairy products, nuts, and beans.

7. Bicarbonate (HCO3-)

Function: Maintains the pH balance of the blood. Acts as a buffer to neutralize excess acids in the body.

Sources: Produced by the body, but found in small amounts in certain foods like baking soda.

Hydration And The Ketogenic Diet

A diet low in carbohydrates, especially the ketogenic diet, presents a few learning curves. One less obvious aspect is the critical role of hydration in your overall experience. Eating fewer carbs impacts hydration status in several ways: insulin levels lower, urination increases, and glycogen levels significantly decrease. The term "carbohydrate" itself includes "hydrate," highlighting that carbohydrates are composed of carbon, hydrogen, and oxygen, roughly in a one-to-one ratio with water molecules and carbon. When you consume fewer carbohydrates, you also consume less food that naturally hydrates your body. Thus, proper hydration becomes essential to maintain balance and avoid potential issues.

Lower insulin levels are one of the primary reasons individuals pursue the ketogenic diet. Lowering insulin helps burn fat more effectively, reduces the risk of developing type 2 diabetes, decreases inflammation, improves cardiovascular health, and allows for better appetite regulation. However, lower insulin impacts hydration status as well. Insulin helps the kidneys retain sodium, a key electrolyte. When insulin levels drop, kidneys excrete more sodium, increasing the need for dietary sodium. As sodium is released, water follows, emphasizing the importance of proper hydration while in ketosis.

Another reason is that well… we pee more. Naturally, when more liquid leaves our body, we need to replace what is lost. Additionally, when our body produces ketones (acetoacetate, beta-hydroxybutyrate, and acetone), it eliminates excess ketones, especially the less used ones like acetone, through urine. The more you pee, the more you lose not only water but also essential minerals like sodium, magnesium, and potassium to name a few.

Regarding reduced glycogen stores and their impact on hydration, it ties back to those "hydrated carbons." Glycogen, a polysaccharide and storage form of sugar, binds with water. For every gram of glycogen stored, about three grams of water are bound to it. When insulin levels are low, its counterpart hormone, glucagon, rises. Glucagon stimulates glycogen breakdown, releasing the bound water, which is then excreted in urine. Elevated glucagon levels free up stored sugars for energy until ketones take over.

How Do I Maintain Good Hydration Status on Keto?

There are a few things that immediately come to mind. You can achieve this dietarily, as some of the foods we eat do contain electrolytes, but constructing a diet that checks off all of our electrolyte needs can be a bit of a challenge. That is where electrolyte supplements come into play, and one of our favorites is SALTT.

SALTT offers a superior blend of electrolytes with twice the potassium and three times the magnesium compared to leading competitors, ensuring a balanced mix of essential minerals rather than just prioritizing sodium. This makes it an excellent choice for those looking to maintain optimal hydration and mineral balance. Additionally, SALTT dissolves quickly and easily without clumping, providing a smooth and pleasant drinking experience.

Moreover, SALTT is free from sugar, dyes, maltodextrin, citric acid, and fillers, ensuring a pure and health-conscious product. It uses the highest quality and most bioavailable ingredients, meaning your body can effectively absorb and utilize these nutrients. This commitment to quality makes SALTT a standout choice for those seeking effective and clean electrolyte supplementation.