What Are Electrolytes?

Electrolytes are minerals.  Electrolytes allow your body to function correctly as they carry out essential functions like muscle contractions, heartbeat regulation, pulse & bladder control, energy production, and neurological functions. If one or more of those electrolytes are deficient, you will experience the subsequent side effects:

  • Heart palpitations or racing heart
  • Feeling shaky, dizzy or weak like you’re going to pass out
  • Headaches, brain fog, or migraines
  • Weight loss (due to a loss in water weight)
  • Leg or other muscle cramps, like restless legs
  • May have trouble with constipation and bloating

What Causes an Electrolyte Imbalance?

When on a Keto diet you will drastically decrease your carb and processed food intake. This will naturally reduce your sodium intake, and your electrolytes may decrease with it.

How does this happen? Each gram of glycogen that is stored as glucose in your body is also stored with 3 grams of water. When you start a eat the Keto diet you will use your glycogen stores. So all the water that was stored with them will get flushed out.

When this happens, you will develop an electrolyte imbalance. You need to ensure that you are replacing these or you will likely experience symptoms such as the following.

  • A racing heartbeat,
  • Heart palpitations,
  • Feeling of being dizzy,
  • Shaky, or weak,
  • Leg cramping,
  • Constipation, and bloating.

The Relationship Between Electrolytes and Keto Flu 

The above side effects are symptoms of the keto flu. This may occur during the initial period where your body is adjusting to less consumption of carbs and switching to running on fats. The keto flu really comes right down to electrolyte imbalances. If you don’t understand these symptoms, you may think that keto isn’t for you — but in fact, it’s just an adjustment period

If you are new to the keto diet then electrolyte imbalances can happen, but there are some simple ways to overcome these imbalances

Dehydration on Keto

Water makes up more than 50% of your body and is the most important necessity in life. Although everyone should be mindful of their body’s water requirements and stay hydrated, if you’re eating a ketogenic diet (at least within the start) you’ll have higher water needs. The low-carb nature of this diet results in water loss. This can cause mild dehydration, which may contribute to constipation and other keto flu symptoms.

Electrolytes to Help Replenish Your Levels

Through Nutrition you can replenish electrolytes. The four main vitamins and minerals that help rebalance your electrolytes are SODIUM, POTASSIUM, MAGNESIUM, CALCIUM. You can also use keto greens powder or Keto Electrolytes supplements to ensure optimal electrolyte balance. If you lead a very stressful life or exercise often, you will need more of these minerals. Stress can affect hormone balance, resulting in further fluid and electrolyte imbalances, along with strenuous exercise which can deplete sodium levels to a greater degree.

#1: Sodium

Sodium could be a critical mineral and electrolyte that helps retain water in our bodies and keeps the correct balance of the other electrolytes. Sodium is important for muscle and nerve function.

#2: Potassium

Potassium is an absolute must for maintaining our force per unit area at a healthy level, it regulates our rate, by ensuring proper fluid balance within our body. like sodium, you’ll need more potassium for nerve and muscle function.
Caution is required as an excess in potassium is toxic so use supplements with caution. We are fortunate that there’s a wonderful form of whole food sources that contain adequate amounts of potassium. Foods like salmon, nuts, avocados, leafy green veggies, and mushrooms.

#3: Calcium

Calcium is another essential electrolyte that plays many many & various roles in our bodies, including the clotting of our blood, building strong bones, it regulates our nerve function, and ensuring proper muscle compacting.
Calcium is out there from dairy foods, leafy greens, broccoli, fish, and even non-dairy unsweetened milk like almond and coconut milk. If your supplementing your calcium always ensure it includes calciferol to form sure adequate absorption can happen.

#4: Magnesium

Magnesium helps you with a healthy system, keep a standard regular recurrence, proper nerve and muscle function, and is to blame for many other biochemical reactions. Like calcium, it helps maintain healthy and powerful bones
Foods like leafy greens, chocolate, pumpkin seeds, swiss chard, and nuts all contain magnesium. You can also take a magnesium supplement like magnesium citrate. Switch Adrenal is an Australian made Magnesium replacement with extras

Restore Electrolyte Levels by Staying Hydrated

Excess water excretion can cause electrolyte imbalances and dehydration on the keto diet. Increase your water and electrolyte intake which is imperative when starting your ketogenic journey.
The amount of water that you simply need daily depends on your activity levels, the climate where you reside, and also the food that you just consume.
You probably have all heard or are told to drink eight glasses of water per day. However, telling the worldwide population to consume an analogous amount of water doesn’t account for height, weight, activity level, or physical location.
An example is, a 100kg man who exercises daily and lives within the dominion should drink more water than a 60kg female who exercises thrice every week and lives in Tasmania.
That being said, it is best to not drink an excessive amount of water as you’ll flush out your electrolytes, which is counterproductive.

Instead, listen & feel your body. By eating plenty of whole foods such as green leafy vegetables as they contain a naturally high water level content, and drink water throughout the day.

Don’t become a Victim of Keto Electrolyte Imbalances

When starting on a keto diet most people will experience an electrolyte shortage. Electrolytes are minerals, like magnesium, sodium, calcium, and potassium and they are all important for a full range of vital bodily functions.

To restore your electrolyte levels, you will wish to require electrolyte supplements, like those available within the Keto WA online store, otherwise, you can increase your consumption of certain foods.
Keto-friendly foods like leafy greens, nuts, seeds, are naturally high in electrolytes and might assist in bringing your levels back to normal. We note here that you simply should also try & increase your water intake by using sea salt generously at mealtime.
With the right & proper food choices and also the correct supplements, you will be ready to maintain correct electrolyte levels.

Have a glance here at keto-friendly foods that may assist you in getting started.

Keto WA Electrolytes products you can view here and they are all Australian Made


Sign up for blog updates!

Join my email list to receive updates and information.

Recent Post

Grass Fed or Grain Fed Beef.

It is important to recognize that ethically raised, grass-fed meat is better for you than grain-fed meat. It is much leaner than its conventional counterpart. Fat

Read More »
Organ Meat

Organ Meats on Keto

Organ Meats on Keto – Organ meats were widely eaten many years ago, but today it has faded. Liver and onions are one example of

Read More »

Grass Fed or Grain Fed Beef.

It is important to recognize that ethically raised, grass-fed meat is better for you than grain-fed meat. It is much leaner than its conventional counterpart. Fat

Read More »
Organ Meat

Organ Meats on Keto

Organ Meats on Keto – Organ meats were widely eaten many years ago, but today it has faded. Liver and onions are one example of

Read More »
eggs on a plate

Eggs – Your secret weapon

Can you eat eggs on keto? Absolutely! Eggs: they’re nutritious, filling, and extremely versatile & make delicious meals at any time of day and even

Read More »