Beware of dehydration on keto. Once starting out, it’s common to urinate more often than normal. That’s a sign that your body is burning up what’s left of glucose (up) and breaking down glycogen, which is attached to a lot of water. All of this flushing carries away a ton of electrolytes that keep the body hydrated. This leads to the dreaded keto flu. Your body is going through a withdrawal from carbs as well as becoming dehydrated.

To prevent these symptoms from getting too extreme, one of the important things to do is to stay hydrated. 

Step 1- Drink Up

Common sense tells us to drink plenty of water. And you should! However, I’m sure you might struggle to constantly chug down gallons of water. Luckily, there are ways to ensure you’re getting plenty to drink without having to get bored.

Tea

Make it iced or warm. Play around with different varieties, whether it’s herbal, green, or black tea. (There’s also the Fairy Blends over at my store!) However, don’t give in to sweetening them with honey or sugar, given that you’re following a ketogenic diet. A little bit of stevia is all right if you really need it. Try adding a squeeze of lemon for a tart finish.

Flavored Water

Prepare your own flavored water at home! Avoid the bottled products at the store, which are loaded with hidden sugars and sweeteners. They don’t compare with the freshness that comes from doing it yourself, either. Mix and match different ingredients such as fruit and herbs. Think of ‘spa waters’ for inspiration.

Or try making one of my own, like my Orange Rosemary Lemon Infused Water (FM).

If you’re looking for a refreshing snack that won’t knock you out of ketosis, then try freezing your water infusions for a few hours and treat yourself to a delicious homemade popsicle. I do the same with my Rosemary Lemon Popsicles (FM).

Soup Up

To add bit more substance, consider having broth-based soups. There’s obviously going to be some water in broth, next to the solid foods that are cooked in it. For bonus points, use a salty, nutritious broth like Bone Broth, which provides minerals, collagen, and amino acids. You can sip on that throughout the day or prepare a nourishing meal, like my Chicken Soup for the Warrior’s Soul (FM) or Asian Fusion Chicken Soup (FM).

Step 2- Eat Your Water

You don’t have to be chugging down water like a beached whale! It turns out that you can also eat your water, too. There are plenty of low-carb foods that contain water as well as minerals to replace the electrolytes that get flushed out during keto.

Add these to your grocery list:

Cucumbers
Celery
Romaine Lettuce
Leafy Greens
Lemons and Limes
Grapefruit (in moderation)
Bell peppers
Tomato
Berries

And since I don’t want to leave you hanging without any inspiration, here are two keto-friendly eat-your-water-worthy recipes to help you get started:

Salmon Rolls (FM)
Celery and Grapefruit Salad (FM)

Step 3- Add Salt

Usually we avoid salt. It causes bloating, and continues to be a subject of controversy when it comes to our health. However, when you’re going keto, your body handles salt differently. Next to electrolytes, sodium is also flushed away. In order to replenish it, you’re going to have to use salt. So don’t be afraid to add it your food! Some people even enjoy adding a bit to their water. Just make sure you’re going for mineral rich sources like sea salt instead of cheap table salt, which is highly processed.

Step 4- Look for Salt

Salt can be found where you least expect it. If you’re not one to add salt yourself, then look for salt in some whole-foods-based products. Go for salted nuts and seeds instead of unsalted. Broths also contain salt, too, but like with nuts and seeds, avoid the unsalted varieties. 

A common food that contains salt is pickles. Yes, really! As always, it’s best to find a refrigerated source, and to check the labels for any added sugars. Once you find a good brand, start incorporating a few into your meals or snacks. A pickle is essentially a cucumber, which we know contains a lot of water. Not only that, a pickle is a type of fermented food, which is good for maintaining a happy, well-functioning gut. And when you’re done with them, save the pickle brine (or juice) for drinking. Just take them as ‘shots’ to load up on sodium, minerals, and water. It’s sort of like a weird electrolyte that just happens to be good for your gut!

Step 5- Emphasize Magnesium and Potassium

There are two important minerals in particular that you need to be aware of- magnesium and potassium. In regards to keto, these guys play a big role in keeping you properly hydrated. Before you go about supplementing, first start with diet. Here are food-based sources that fit into a keto diet:

Magnesium: Raw Cacoa (chocolate- go for the powder), Spinach and Leafy Greens, Seeds (hemp, pumpkin, sunflower, flax), Almonds, Walnuts and Cashews, Peanuts, Oysters, Yogurt (high fat), Avocado

Potassium: Avocado, Fish (salmon, tuna, cod), Spinach and Leafy Greens, Zucchini, Beef, Mushrooms, and Cruciferous Vegetables (bok choy, cauliflower)

*As far as supplementation goes, you’ll have to proceed very cautiously. Potassium poses quite a few risks, and really shouldn’t be taken lightly. But the two forms of supplementation are Potassium Chloride and Cream of Tartar.

Magnesium on the other hand is a lot safer to supplement with, but once again, proceed cautiously. The body has a clever way of getting rid of any excess, and that’s by producing a bowel movement (aka, pooping). That’s magnesium is often used as a laxative; in excess, it causes the body to pull in water and dispose what it no longer needs. So when supplementing with magnesium, go slow and low with your dosage. Otherwise you’ll be making friends with the toilet.

The best forms include Magnesium Citrate (like in the supplement Natural CALM), and Magnesium Glycinate.

No matter what you decide, if you have a unique health history or conditions of concern, it’s always best to check with your doctor before supplementing. A supplement should also come second behind diet.

Over to You

The next time you find yourself getting thirsty, try out one of these tricks. They’ll help you to pass through the keto flu like a breeze, too. Now, do any of you practice a ketogenic diet? How do you stay hydrated and avoid the keto flu? Share your sneaky tips!