The Importance of Staying Hydrated while Keto.
Drinking enough water is an important part of any diet. But, it's even more important to be aware of your water intake while you're following a ketogenic lifestyle. Today happens to be National Hydration Day so there's no better time to share some tips on how you can make staying hydrated easier and FUN! 👇
Why is staying hydrated while on keto so important?
Did you know that dehydration is one of the most common side effects of the ketogenic diet? This happens because carbohydrates are responsible for holding water and sodium in your body. when carbs are restricted - they are then excreted. This means you will retain less water than someone who is not on a keto diet and you will need to increase your water intake even more to avoid dehydration.
Drinking enough fluids throughout the day is crucial to staying healthy and maintaining the proper functions of all systems in our bodies, including the heart, brain, and muscles. According to Dr. Julian Seifter of Harvard Medical School “Older people don't sense thirst as much as they did when they were younger”.
What happens if you don’t drink enough water?
If you aren’t drinking enough water throughout the day, especially in the warm Summer months, you may become dehydrated. Some of the warning signs of dehydration include weakness, low blood pressure, dizziness, and confusion.
The United States National Library of Medicine suggests that the average adult should drink between 91-125 fluid ounces (that’s 2.7 to 3.7 liters) of water each day. However, other sources say that we need more than this on a daily basis, especially if you're keto. We're all different so, it's important that we pay attention to the signs that our bodies are giving us.
Don't forget the electrolytes!
Sodium, potassium, magnesium, and calcium are electrolytes that are necessary for achieving proper hydration. While on the keto diet, Insulin levels are low. This causes your body to flush out even more sodium. So, it's important to replenish these essential electrolytes, especially sodium, to get the most out of your keto lifestyle!
How can I make hydrating easier to remember?
3 simple yet effective tips to keep you hydrated:
1. Buy yourself a brand new water bottle!
You can never have too many water bottles! You will want to carry it around with you all day, which will be a reminder to keep drinking and stay hydrated!
2. Make some delicious infused water.
If you find plain water to be too bland to drink all day, try making some infused water using some of your favorite keto-approved fruits!
3. Set yourself reminders.
It may sound silly to set a reminder to drink water but, this will help you if you're busy at work or running around all weekend with your family and friends!
Now that you're hydrated, it's time to grab some keto snacks! 😉👇