The keto diet has gained popularity over the last decade mainly because of its successful effect on weight loss. Going keto comes with several health benefits, too! But this low-carb, high-fat diet isn’t without its fair share of disadvantages, including electrolyte deficiency that usually takes place during the first couple of weeks.
If you’re on keto or thinking of changing your diet to keto, then this was written and researched for you! We’ll answer some of the frequently asked questions starting with “Why are electrolytes important on a keto diet?”
Benefits of Electrolytes on Keto Diet
1. Maintain Hydration*
For every gram of carbohydrates stored in the body (as glycogen), there are approximately 2-3 grams of water retained. Glycogen molecules include water which means the more glycogen you store, the more water you retain. On the flip side, when you cut your carb intake, your body also ends up releasing fluids. Thus the risk of dehydration is greater when you start following a keto diet*.
Ketosis may also cause you to feel thirstier than usual and prompt you to consume a large amount of water. Unless you add electrolyte powder to your drink, chugging plenty of plain water would only contribute to the dilution and excretion of essential minerals — resulting in an electrolyte imbalance known as hyponatremia*.
2. Alleviate Keto Flu*
Electrolyte imbalance is often associated with keto flu symptoms. As you reduce your carb intake, electrolytes are flushed out from the body through urine*. Symptoms of keto flu, such as dizziness, weakness, tiredness, lightheadedness, and cramps, are triggered by electrolyte imbalance —particularly sodium, potassium, and magnesium. Taking electrolyte supplements like Root'd is a convenient way to quickly replenish essential minerals when transitioning into ketosis.
3. Improve and Balance Insulin Levels*
Is electrolyte supplementation necessary on a keto diet? — Yes, it is!*
While some would argue that we can get electrolytes and other essential nutrients from fruits and vegetables, most of the time, keto dieters don't consume a lot of these foods because of their carb content. Strict restriction of carbohydrate-rich foods would likely lead to the deficiency of vital electrolytes such as potassium.
When there's a low potassium level, your body may make less insulin* — resulting in a potential glucose spike*, also known as hyperglycemia. When glucose spikes, your pancreas releases insulin to help the cells absorb and use glucose for energy*. But, if the body is not producing enough insulin or if the cells are resistant to the effects of insulin, excess glucose can build up in the blood. Studies have shown that potassium supplementation may improve insulin sensitivity.*
4. Prevents Constipation*
“Can electrolytes help with constipation?” — They absolutely can!* Electrolytes regulate the pumping action of the colon*, also known as peristalsis.
Potassium, in particular, allows the muscles to contract, including those in the intestines, while sodium and magnesium help to regulate the water balance in the body and keep the stools soft and hydrated, making them easier to pass through the digestive tract*.
So, to have a normal bowel movement, you need potassium, magnesium, and sodium* — the 3 most important electrolytes on keto.
5. Supports Energy Production*
Proper digestion is vital to break down the foods we eat (and liquids we drink) into smaller molecules and absorb them to use as fuel. A healthy bowel movement significantly improves digestion, allowing the body to extract more nutrients from the foods we consume. Getting enough nutrients is essential for optimal energy metabolism; otherwise, we’d feel tired and sluggish*.
How to Replenish Electrolytes on Keto
There is a diverse selection of nutritious foods available to choose from that will help boost the electrolyte levels in your body.
If you're concerned about your sodium levels, you can increase your sodium consumption by adding broth to soups or sprinkling salt on meals or raw veggies. If magnesium deficiency is the issue, you can eat more fish like salmon, snack on pumpkin seeds, or add dark chocolate or cacao powder to your (keto-friendly) desserts. Want potassium but not a big fan of bananas? Don't worry! You can also get it from keto-friendly foods such as avocados and almonds. Fish and dark leafy greens like spinach are great options too!
Suppose you don't like most of these foods; find it hard to meet minimum mineral requirements; or if you're an athlete or someone who works out a lot and is prone to dehydration, then you may wanna consider taking an electrolyte supplement.
“I hate swallowing pills! What can I drink to get electrolytes on keto?"
Root’d: Your Best Electrolyte Drink on Keto Diet
Meeting the recommended daily intake of essential nutrients can be pretty challenging if you're following a keto diet. Your options are only limited to certain foods, which means it's harder for you to meet even the minimum daily requirement from your meals alone. Adding a keto-friendly supplement to your diet can help avoid dehydration and malnutrition.
Upgrade your nutrition and hydration game with Root'd! It's a keto-friendly electrolyte supplement infused with probiotics, organic superfoods, and 24+ vitamins and minerals — giving your body the right amount and combination of essential nutrients without compromising your weight loss goals.
Other keto hydration powders typically contain too much sugar and artificial ingredients, but Root'd is formulated with natural flavors and sweeteners — particularly erythritol and monk fruit extract, which are both keto-friendly sweeteners.
Erythritol is absorbed but not metabolized in the small intestine. Instead, it is eliminated from the body through urine. — Yes, it does not count toward your total carb intake, so while supplements like Root’d may show 4 grams carbs, it’s net carbs are below 1 due to the Erythritol used. This makes erythritol helpful for carb-conscious eaters because it contains zero calories and does not affect insulin and blood sugar levels when ingested.
Shop Root’d now, and get 15% off your first order with code Keto-Love. Always free shipping, and if you don’t feel a noticeable difference in 24 days, just let us know, and it’s on us! That’s our love guarantee!