Why Is It Important To Drink Water On The Keto Diet?

The Importance of Drinking Water On The Keto Diet

When carbohydrates are markedly reduced in the Keto Diet, metabolic changes and physiological effects occur in the body. You may be on the Keto Diet to be healthier without worrying about losing weight. However, most people are on the Keto Diet to lose or maintain their weight through Ketosis for important health reasons. No matter what your reason for being on the Keto Diet, it is important to drink water on the Keto Diet for several reasons.

Increased Water Loss

One of the reasons drinking water on the Keto Diet is essential is the increased water loss due to the increased glycogen stored in the body. Glycogen is a stored form of glucose in the liver and muscles that binds water. When carbohydrate intake is reduced, it depletes glycogen stores, subsequently leading to the release and excretion of water.

Since your body takes energy from fat and no longer uses carbohydrates to maintain energy on the keto diet, insulin levels are lowered on the ketogenic diet, causing the kidneys to excrete more sodium and water, which results in increased urine production and fluid loss. A diuretic effect is created in the process.

Electrolyte Balance On The Keto Diet

The kidneys increase water loss and excrete sodium with the water loss, which causes an electrolyte imbalance. Maintaining hydration helps to avoid this loss. Not only is sodium lost without adequate hydration, but other electrolyte losses, such as potassium and magnesium, are lost. You can supplement with electrolytes or purchase water that is already supplemented with electrolytes to maintain electrolyte balance and prevent symptoms like muscle cramps, fatigue, and heart palpitations.

Prevent Dehydration On The Keto Diet

Beginning the Keto Diet may cause symptoms of keto flu, a period during which the body adjusts to the ketogenic diet. These symptoms include headaches, dizziness, fatigue, and dry mouth. Staying hydrated will prevent these symptoms and ensure the body works properly.

Metabolism And Digestion On The Keto Diet

Proper hydration supports the metabolism of fats, the body's primary energy source in the keto diet.

Water is essential for digestion and prevents constipation. Due to changes in fiber intake and bowel habits, this is a common issue on the Keto diet.

Regulate Body Temperature On The Keto Diet

Water is essential to keep the body cool, especially during strenuous physical activity with perspiring. The water must be replaced by sweat.

Improved Physical Performance On The Keto Diet

Proper hydration is essential for performance and recovery during physical activity. Dehydration can impair physical performance, increase the risk of heat-related illnesses, and slow recovery. Whether you are an athlete, a yard worker, or work in construction, staying hydrated is essential to maintaining optimum physical performance.

Mental Clarity On The Keto Diet

If you work with your mind a lot, such as techy work, writing, or science, proper hydration is essential to brain function. You have better focus, concentration, and cognitive performance. Dehydration can impair cognitive abilities and cause mood disturbances. The Keto Diet improves mental clarity, but staying hydrated is as important as the diet.

Tips To Stay Hydrated On The Keto Diet

Sip water throughout your day instead of drinking a large amount at one time. Drink at least half of your body weight daily. For instance, if you weigh 150 pounds, divide 2 by 150 pounds, and you should drink 75 ounces of water daily.

Check your urine color to determine your hydration status. Clear or light-colored urine means you are hydrated. If your urine is dark yellow, it could be a sign of dehydration, so drink more water.

Include electrolytes in your water consumption. Supplement with electrolytes or drink water with electrolytes in it to keep electrolytes balanced. Consume green leafy vegetables found in salad, nuts, avocados, and mushrooms in your Keto diet to ensure you are getting adequate electrolytes.

Hydrate before, during, and after exercise.

Avoid excessive intake of diuretic beverages such as coffee and alcohol and compensate with additional water if diuretic drinks are consumed.

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