Hydration
The term hydration refers to the act of supplying enough liquid to bodily tissues. It is crucial to provide the right amount of liquid, neither excessive nor insufficient. We will come back to this point in the future.
Water is crucial for life as it is essential for providing moisture to our bodily tissues. H2O plays a vital role in important activities such as blood circulation, maintaining healthy skin, and eliminating toxins. It is worth noting that approximately 60% of our body weight comprises water.
Fluid balance is the term used to describe the stability of water within your body, and the liquids you consume are only one factor that affects this equilibrium. Sodium, chloride, and potassium are other essential factors, known as electrolytes, which play a crucial role in regulating fluid levels both inside and outside of cells.
Your body functions as a remarkable fluid balancing machine, even if the inputs are not completely accurate. Working in conjunction with the kidneys, various hormones such as insulin, aldosterone, renin, angiotensin, and antidiuretic hormone (ADH) ensure that fluid levels are maintained properly. To provide a better understanding, an example can be given.
Assuming you are depleted of fluids following an extended hike, below the level of conscious awareness, osmoreceptors in your brain detect a reduction in blood volume and instruct the hypothalamus, a brain component, to release ADH. Subsequently, ADH directs your kidneys to halt the excretion of fluids through urine.
The thirst mechanism is activated by the hypothalamus simultaneously. Subsequently, you experience thirst, consume fluids, and achieve equilibrium in fluid levels. This is the fundamental process of hydration on the Keto diet (or any other diet), but let us examine the variations specific to the Keto diet.
How keto increases hydration needs
Following a Keto diet involves maintaining a minimal consumption of carbohydrates. By keeping carb intake low, the hormone insulin, which regulates blood sugar levels, remains at a reduced level too. This prompts the liver to initiate the breakdown of fat and production of ketones, leading to the distinct metabolic state known as ketosis.
However, low levels of insulin have additional impacts. Besides promoting fat burning, low insulin levels also lead to increased urinary excretion of water, sodium, and potassium. Put simply, a Keto diet necessitates increased fluid and electrolyte intake. But what about the initial loss of water weight during the early stages of Keto dieting? Does it result in dehydration?
There is often confusion about this, but we can clarify it now.
The significant water loss experienced in the early stages of Keto is primarily caused by the reduction of glycogen – the stored glucose found in muscle and liver cells. This glucose is essential for energy during the body’s shift towards utilizing fat for fuel. As glycogen largely consists of water weight, its depletion results in a substantial release of H2O.
However, the fact is that on Keto, your body adjusts to having reduced glycogen levels, meaning there is no need to replenish this water. The release of glycogen actually leads to an excessive hydration effect, resulting in an overflow of water into the bloodstream. This explains why your body excretes it through urine. It demonstrates the intelligence of the body.
Preventing dehydration on keto
The emphasis of most Keto advice is on averting dehydration, which is characterized as the overall loss of water from the body. The argument is that increasing water intake will hinder the occurrence of dehydration symptoms such as cramps, fatigue, and headaches, commonly referred to as Keto flu.
Originating in the 1940s, this particular brand of guidance on staying properly hydrated traces back to the recommendation made by the Food and Nutrition Board of the National Academy of Sciences. They suggested that adults should consume 84 ounces of water each day. Over time, this recommendation has transformed into what is now known as the 8×8 rule, urging individuals to consume eight ounces of water eight times daily, irrespective of their level of thirst.
Although the 8×8 rule is widely acknowledged, is there any scientific evidence suggesting that it enhances overall health? According to a thorough review published in the American Journal of Physiology, there is none. However, this does not imply that we should neglect fluid intake while following a ketogenic diet. Nevertheless, surpassing our thirst limits may lead to unfavorable outcomes.
What’s wrong with drinking too much water
Hyponatremia, a condition of low sodium levels in the blood, can occur when water intake is excessive and dilutes the concentration of sodium.
The literature on endurance athletes indicates that a notable portion of them experience hyponatremia (caused by excessive hydration) following the race, resulting in symptoms such as confusion, lethargy, headaches, and cramps. In severe instances, hyponatremia can result in brain damage, seizures, and fatalities.
Severe hyponatremia is highly unlikely to occur on a Keto diet, just to clarify. However, it is common for Keto followers to experience minor instances of low sodium, which manifest as symptoms similar to Keto flu. The prevalence of these occurrences can be attributed to various contributing factors, such as a deficiency in sodium and other electrolytes among Keto individuals.
- The overconsumption of plain water.
- Increased sodium and potassium excretion through urine.
- Insufficient sodium or potassium intake. (A clean Keto diet contains scant sodium—it must be added through salt—and restricts potassium-rich foods like fruit and potatoes).
Why keto dieters are prone to dehydration
While the keto diet aids in targeting water weight, it simultaneously hampers the body’s inherent capacity to combat dehydration, despite its appealing aspect when observed in the mirror.
Less salt intake
The ketogenic diet supports weight loss by eliminating sodium from individuals’ daily food choices, which affects the body’s water retention, maintenance of electrolyte levels, and prevention of mild dehydration when fluids are not easily accessible.
More activity
Diet and exercise complement each other to achieve effective weight loss. Nevertheless, the water retention capacity of keto dieters is intentionally reduced, which can result in severe dehydration for those who are physically active while following the keto diet or regularly exposed to warm environments.
Not enough electrolytes
Deficiencies in electrolytes can arise as not all natural sources are compatible with the keto diet, leading to diminished benefits from water consumption.
Signs and effects of dehydration
If you fail to consume sufficient water while on a keto diet, it can lead to dehydration, triggering a detrimental cycle of symptoms that mutually cause and intensify one another.
When you’re busy with work, errands, or parenting, it can be easy to ignore or overlook the needs and signals of your body. Familiarizing yourself with the indicators of mild dehydration during a hectic day can enable you to identify issues and prevent them from worsening.
Muscle cramps
Dehydration can be identified by weakness in the muscles, muscle cramps, and an accelerated heartbeat, which may not be readily evident at first. However, these symptoms can exert pressure on the body and result in tiredness, queasiness, irritability, and lethargy.
Loss of consciousness
Lethargy may cause haziness, dizziness, and fainting due to the decrease in blood pressure caused by dehydration.
If you’re experiencing dizziness or tunnel vision after standing, it indicates the need for a glass of water with electrolyte powder as normal blood circulation relies on adequate hydration levels. Insufficient water intake can hinder blood flow to the brain and put extra strain on the heart.
Dark urine
If your urine appears dark or if you experience long gaps between urination, it could be a sign of dehydration. Ideally, your urine should be clear or have a pale yellow hue.
The importance of staying hydrated while on the keto diet
Although the methodology of the keto diet can potentially lead dieters to dehydration, there are several dietary encouragements to ensure they consume an adequate amount of water daily.
Metabolism
By converting fat and fatty acids into ketones, keto diets assist individuals in shedding pounds as they function as an alternative energy source.
Adequate water is crucial for the human body to convert fat into ketones. This transformation happens not only in the digestive system but also involves the conversion of stored fat into ketones, thereby offering an additional energy surge during intervals between meals. Water plays a vital role in maximizing the benefits of your keto diet.
Keeping cravings in check
If you start experiencing dehydration, certain symptoms may overlap with those of hunger. Weakness, dizziness, and fatigue are common indicators for both, however, before resorting to eating when facing any of these conditions, consider your daily water consumption. If you believe you haven’t been drinking enough, opt for your water bottle instead.
Being prepared for physical activity
If you include exercise in your weight loss plan, you should already be aware of the risk of dehydration. If you exercise while in ketosis, this risk becomes greater as there is a lack of water stored in the body.
If you’re looking forward to a planned activity, make sure to plan proper hydration before and after exercising. It’s even better if you ensure your body gets enough electrolytes. Individuals in ketosis may need to rely on a product for this.
How to stay hydrated on keto
To maintain proper hydration on Keto, it is essential to adhere to two fundamental principles:
- Drink to thirst
- Consume enough electrolytes
By drinking according to your thirst, you avoid both dehydration and overhydration, ensuring that you consume an optimal quantity of water that fulfills your body’s requirements. If you grow weary of drinking plain water and find it difficult to consume enough to stay adequately hydrated, try incorporating modest portions of Keto-friendly fruits (such as berries or citrus peels) for a subtle touch of flavor.
The thirst mechanism can be disrupted by factors such as elevation or hormonal imbalances, but overall, thirst remains a dependable indicator of one’s hydration requirements.
The second guideline for Keto hydration is to ensure adequate intake of electrolytes that balance fluids, such as sodium and potassium, either through diet or supplements when necessary. This involves consuming potassium-packed leafy greens, generously using salt, and potentially incorporating a carefully crafted supplement.
How much water should you drink on keto
According to a general guideline, to meet their daily water requirements, individuals are advised to consume an amount equivalent to half of their body weight. For instance, if an individual weighs 160 pounds, they should aim to consume 80 ounces of water per day. However, this amount might need to be increased for individuals following a keto diet, as this dietary method can impact the body’s water and electrolyte levels.
According to the National Library of Medicine, it is advised that adults consume 2.7 to 3.7 liters of water per day to ensure better accuracy. Nevertheless, the organization emphasizes that there is no one-size-fits-all guideline for daily water intake. They emphasize that various factors such as age, weight, activity level, and diet can impact individual hydration requirements.
