As you transition into a keto way of eating, some side effects may occur. While the dreadful keto flu often steals the spotlight, there are still other signs that your body is making a change. A change that involves your body changing its metabolism. In a nutshell, you’re shifting from relying mostly on carbs (or sugar in the form of glucose) for energy to fat and ketones (a natural alternative source of energy made during fasting, sleep, or starvation). [1] Now, don’t worry. These symptoms aren’t going to be forever. And not everyone experiences any adverse side effects from the transition. We’re all different! That being said, one symptom I want to help you fix is dry mouth. It’s that sandpaper-like feeling you get in your mouth, causing you to gulp gallons of water like a beached whale. If you’re trying to get over your dry mouth and stick to the keto course, then keep reading for some helpful tips! 

Why It Happens

Here’s the breakdown on why dry mouth happens during the transition to keto. Whether it’s a low carb or high carb diet, any amount of carbohydrates is converted into energy in the form of glycogen. Very simply, glycogen is stored sugar (glucose). Why is that important? Because for every 1 gram of glycogen, there is also 3 grams of water. [2] The basic keto diet requires you to consume a max of 20 grams of carbs a day. [3] Most people eat between 100-200 grams of carbs a day. You do the math- that’s a lot of water loss! Which is mainly why people feel awful for a short while. The keto flu is primarily due to dehydration, which can easily be fixed by getting enough fluid and electrolytes (more on that here). 

However, there’s one more reason why you’re feeling a bit “off.” And that has to do with the hormone insulin, which, amongst other functions, helps to keep blood sugar (glucose) under control. Since you’re not causing huge blood sugar spikes during keto, your insulin levels are naturally going to drop. But what does this have to do with hydration? Aside from balancing blood sugar, in high amounts, insulin triggers the kidneys into holding onto water and sodium (salt). And guess what? Once your insulin levels have started to drop, the kidneys start releasing stored water and sodium, which you get rid of through urination (aka, pee). [4] That’s a one-two punch for water loss. So, is it any wonder that you’re especially thirsty during keto?

Another reason that you’re getting dry mouth is due to your body producing more ketones. One of which includes acetone. Acetone is the smallest and first ketone body that the body makes (the other two being beta-hydroxybutyrate or BHB and acetoacetate). [5] Its presence is also a sign that you’re starting to successfully transition into a ketogenic state. And how do you know that? Aside from a ketone monitor that measures the concentration of ketones in your body, you can tell there’s acetone by the smell of your breath. Acetone is diffused into the lungs and breathed out whenever we exhale. And it, unfortunately, happens to have a very “off-putting” smell. (Aka, the keto breath.) So, not only does it give you that infamous bad breath, but it also causes dry mouth. [6]

What to Do About It

Now that we’ve covered why dry mouth happens during keto, here are some things that can be done to make it go away. (And just as a friendly reminder, I am not treating or diagnosing you. If your dry mouth is getting unbearable, please see a doctor.)

• Drink Up! I can’t stress this enough for those of you on keto- get on top of your hydration game. Drink up! If you’re thirsty, then have a glass of water. Don’t ignore your body. But don’t just drink a ton of water. Make sure to include electrolytes and minerals into your water. Which you can do in several ways:
• Add salt to your water; ½-1 teaspoon of sea salt should be enough (I have a good recipe for Sole Water that shows you how to make a big batch of natural “electrolyte water”).
  
•  Use an electrolyte powder; ditch the sugary Gatorade and make your own with an electrolyte supplement. Read the labels, though, and check that it’s zero carb and free of sugars and artificial sweeteners (stevia and monk fruit are fine). My favorite brand is Ultima Replenisher.
  
•  Pickle Juice. Yes, I’m serious. For two reasons. First is that it’s naturally salty. Second is that, depending on the brand, you’ll be getting a helpful gut-boosting source of probiotics. Look for pickles that are stored in the refrigerated section of the grocery store and come with zero added sugars. There’s also Gut Shots, which are bottles of the liquid “leftovers” from fermenting sauerkraut. Don’t worry; it’s not as gross as it sounds. It’s very much a “pickle” flavor. Farmhouse Culture sells them at most health food stores.
  
•  Work on your oral hygiene. If you needed an excuse to improve your oral hygiene, this would be it. Make sure you’re doing the basics that your dentist tells you to do — brushing twice a day and flossing. You may also want to consider looking into an alcohol-free mouthwash to refresh your breath. Thera Breath makes a specific product for dry mouth that encourages healthy saliva production and moisture. (Even though it contains a hint of maltodextrin, it’s not enough to cause any problems or break you out of ketosis.)

•  Ditch caffeine and carbonated drinks. For the time being, it may help to avoid caffeine (coffee, sugar-free energy drinks, etc.) and carbonated drink (flavored water, sparkling water.). Both impact saliva production, which means they’re only adding fuel to the fire when it comes to dry mouth. Wait at least a week before adding them back in.
  
•  Peppermint Tea: While there’s nothing in it that’s going to get rid of dry mouth, the liquid itself is going to help you stay hydrated while the peppermint freshens your breath. Bonus, it’s great for your tummy! Try it iced with a hint of stevia or lemon.
  
•  For Intermediate and Advanced: Bump up the carbs or fats. After you’ve eaten keto for at least a month, you can start playing around with your macros. Specifically, carbs and fats. This is based on many reviews and blogs I’ve read on social media, so take this one with a grain of salt. Some people seem to feel better with either a little bit more fats or carbs on their keto diet. With fat, add an extra serving or two of olive oil, coconut oil, nuts, seeds, or avocado. As for carbs, you’ll have to be more cautious. Add between 10-50 more grams slowly every 2-3 days and see how your body responds. Pay close attention to your symptoms and possibly measure with a ketone monitor to make sure you’re not leaving ketosis when experimenting. It doesn’t hurt to try either approach since you can always go back to strict keto.

Over to You

And there you have it, everyone! Just a few helpful tips on how to improve dry mouth. As a final note, I recommend you don’t give up, stay hydrated, and give your body some time. These symptoms, including dry mouth, typically go away. The worse your diet was before, though, the more likely you’ll be taking longer to adapt. People like me who have eaten low carb generally have a smoother transition with little side effects. But please, be patient, and don’t give up. Feel free to reach out to a friendly keto community online or right here for some extra support, too! Bonus, if you want to learn more about the keto diet and want to know how to follow it, then consider checking out my Keto Meal Plan. Until next time everyone, I hope today’s post helped!

Sources:

[1] https://charliefoundation.org
[2] https://www.ncbi.nlm.nih.gov/pubmed/25911631
[3] https://www.ncbi.nlm.nih.gov/pubmed/6865776
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3533616/
[5] https://perfectketo.com/what-is-acetone/
[6] https://www.ncbi.nlm.nih.gov/books/NBK493179/