Let’s face it. Understanding how much water you need to drink can breed confusion. If you ask 10 people, you’ll get 10 different answers on the amount of water you require every day. So, as you follow a ketosis diet, a safe bet would be opting for more water than less.
The rule of thumb is to consume at least half of your body weight in ounces of water per day. For instance, someone who weighs 140lbs should drink 75 ounces of water daily. Not consuming enough water will stall your weight loss.
Water is your body’s lifeline as it keeps you hydrated while keeping your stomach full, diminishing snack cravings. Additionally, water plays a crucial role when you’re on a Keto diet as it aids in substantial weight loss. With that being said, if you’re wondering, ‘how much water should I drink on Keto?’ then read on as we delve into this question and more.
Why Does a Keto Diet Boost the Likelihood of Dehydration?
When you’re on a ketogenic diet, your body retains less water compared to when you’re on a high-carb diet. This is because carbohydrates (glycogen) are stored in your muscles using water. A reduction in carbohydrates reduces the quantity of water your body holds. The lack of carbohydrates to retain water means your body absorbs water faster.
In addition to ensuring you consume enough water, it’s essential to keep in mind that a ketosis diet entails reduced salt consumption (you’re cutting out most processed foods and salty carbohydrates) and increased salt excretion.
Therefore, as a keto dieter, you need to include lots of salt in your diet through various sources. However, doing so is no easy feat, given that most of us have an ingrained understanding that salt can be detrimental to our health.
However, you may not realize that getting enough salt (sodium) in your body is essential in keeping you alive. On the other hand, low sodium can result in chronic fatigue, muscle weakness, and cramping. Luckily, you don’t have to resign yourself to this fate.
Add enough salt to your cooking, and if you’re running low, you can buy electrolytes in the form of powder, a solution, or tablets. Alternatively, a Keto-friendly chicken bone broth is an excellent way to up your sodium intake and hydrate simultaneously.
What Happens if You Get Dehydrated?
Dehydration can range from severe to mild. Therefore, it’s essential to be aware of these symptoms that are indicators of mild or early dehydration to catch it early.
- Rapid heartbeat
- Dry mouth
- Dry skin
- Fatigue or grogginess
- Dark-colored urine
- Slower mental performance
The signs of more adverse dehydration are:
- Severe headache
- Sunken eyes
- Rapid breathing
- Lack of the urge to urinate
- Rapid heartbeat
How Does Water Help Prevent Dehydration When on a Keto Diet?
As you know, water is the storage unit for glycogen (carbohydrates). The body stores 3 grams of water per 1 gram of glycogen.
When your body begins losing its stored carbohydrates, you start losing the minerals that regulate crucial processes in the body, such as energy generation, muscle contraction, body temperature regulation, and cardiac regulation. The nutrients you’re most likely to lose on a ketogenic diet range from calcium, potassium, and magnesium to sodium.
There’s the possibility of experiencing Keto flu if you don’t keep your body sufficiently hydrated. If you’re experiencing Keto flu, you may experience symptoms such as:
To prevent the Keto flu, ensure you eat lots of dark leafy green veggies and follow the water guidelines. Dark-colored veggies are rich in potassium, magnesium, and calcium. Adding a pinch of salt to your glass of water goes a long way in maintaining the electrolytes in your body.
How Much Water Should I Drink On Keto?
According to scientific research, people on a Keto diet should aim for at least 64 ounces of water every day. That translates to 16 glasses of water per day for men and 11 glasses for women. Nonetheless, this rule doesn’t apply to everyone.
Water intake differs from one person to another based on their gender, lifestyle, body mass, age, and athletic performance. Furthermore, residing in hot or cold regions impacts your water intake. After all, individuals living in warmer areas sweat more, which means they lose more water than people living in colder conditions.
If you’re puzzled about the exact amount of water to consume, remember that your body provides the cue that you require a chug or a sip of water. If you’re frequently experiencing any of the dehydration symptoms mentioned earlier, then that’s a sign you need to hydrate more.
As a rule of thumb, constantly aim for light-colored urine. For most of us, that entails having water on hand to sip regularly to prevent the likelihood of dehydration after going for hours without water. Sipping little water regularly rather than large amounts once or twice a day also prevents consuming excessive water.
We recommend carrying a DYLN water bottle everywhere you go for constant access to delicious alkaline water.
- CREATES ALKALINE WATER (40 oz/1.2 L): Transform your water into high pH Alkaline Water within minutes. The replaceable Diffuser (lasts up to 250 refills/300 L) increases the pH up to 9.5 and reduces the ORP down to -150 to make your water alkaline and antioxidant. It also makes your water hydrogen-rich.
- VACUUM INSULATED: DYLN's stainless steel double-walled insulation keeps your alkaline water cold for up to 24 hours. The exterior of the inner wall is coated with copper for superior insulation. Does not sweat
- EASY-TO-HOLD ERGONOMIC SHAPE: DYLN holds 32 oz of alkaline water and its patented ergonomic shape makes it very comfortable and easy to hold and drink from.
- HIGHEST QUALITY BOTTLE ON THE MARKET: The interior of the bottle is made of 316 Surgical-Grade Stainless Steel and the outside is made of more durable 304 Food-Grade Stainless Steel. BPA-Free, no inner liner, and your water never touches any plastic.
- FLEXIBLE HANDLE CAP: The stylish cap comes with a flexible handle to make it easy to carry with you throughout your day.
When you fill your bottle, water rich in antioxidants and minerals that are particularly useful on a Keto diet is instantly added to your water. It’s common to be low in calcium and magnesium when you’re consuming a low-carb and high-fat meal plan, so you can boost your health with nutrient-rich water.
What Can I Drink On Keto Besides Water?
Let’s face it. At times you’ll prefer a low-carb drink that isn’t water. Fortunately, herbal teas, soft drinks, and other Keto-friendly beverages contribute to your water target.
However, when it comes to soft drinks, ensure you read the instructions carefully as beverages such as Diet Pepsi, Diet Coke, and other diet soda options might be Keto-friendly but contain a ton of chemicals such as artificial sweeteners that increase your sugar cravings.
Although most fruit juices are high in sugar, making them unsuitable for Keto diets, fruits such as lemons and limes are low carb diet options and can be added to other water and other beverages for infused flavor. Additionally, you can make veggie juice from Keto-friendly vegetables such as celery, cucumber, and spinach.