Make sure you check out the series kickoff first!
If you have started keto you probably noticed a drastic weight drop in the first couple weeks. It’s not a coincidence that your trips to the restroom probably increased. This has to do with the fact that a fat adapted lifestyle leads to your body not holding as much water as it did before. This is the cause for the extra potty breaks that come along with being in ketosis. For this reason, it is even more important that someone who is adapting to a keto lifestyle will need to be more focused on their hydration than ever before. Yes, you should definitely be drinking about a gallon of water a day, but there is more that needs to be considered.
Hydration isn’t just about water
Sure, you may be drinking tons of water, but that may not be enough. Minerals such as sodium, potassium, and magnesium play a big part in keeping your body adequately hydrated. Without the proper intake of any of these three items, an individual will feel lethargic and probably have frequent headaches. That is easy enough to get, but how do we make sure we are getting these essential minerals in our diets?
Sodium
Here comes pink Himalayan salt! This magic stuff contains sodium, potassium, and magnesium plus a ton of other awesome minerals that make you feel great. Adding a ¼ teaspoon to your water every time you fill it up will give you the amount of sodium needed to keep your body adequately hydrated throughout the day.
Potassium
Yes, the pink Himalayan salt mention above does contain some potassium, but it is most heavy in sodium. The issue is that you need to have adequate levels of both minerals for your body to utilize each. Therefore, just focusing on one or the other will not lead to optimal hydration. The good news is that if you are following a clean keto approach like I have outlined in the previous articles you should be consuming plenty of foods loaded with potassium. Spinach, avocados, broccoli, cucumber, and coconut are all great sources of this mineral and it shouldn’t be hard to consume some each day.
Magnesium
The third and often overlooked mineral is magnesium. A deficiency in this can actually lead to fatigue, mental disorders, muscle twitches, insomnia, and much more. There are a lot of individuals walking around that have no idea that they are deficient in this and their lives could be greatly impacted by focusing on magnesium consumption. Just as with potassium, if you are eating a proper clean keto diet then you should be getting all the magnesium you need from foods such as leafy greens, kale, avocados, nuts, and other veggies. Even still, I use a magnesium supplement at night as it has calming effects and helps me get a more restful night’s sleep.
Morning Hydration routine
Now it isn’t too hard to stay adequately hydrated throughout the day. Simply by drinking lots of water with some Himalayan salt and eating a balanced keto diet, you will be able to stay hydrated and happy. That being said it is always a good idea to properly hydrate right upon waking. Throughout the night your body sweats and uses up a lot of the water that you consumed the day before. Drinking 16 ounces of water will help you start the day hydrated, aid in waking up, and boost your metabolism in the morning. To make this morning routine even better mix in ¼ teaspoon of pink Himalayan salt and ½ teaspoon of Cream of Tarter (you can find it in the spice section at the grocery store and it is loaded with potassium). Now, this drink isn’t going to taste good, but it is going to give you everything you need to start the day hydrated. This morning cocktail is even more important if you are practicing time-restricted eating and skipping breakfast.
Conclusion
As you can see from above it takes a little bit extra work to stay properly hydrated in a fat adapted lifestyle. This little price will pay great dividends in the long run. Without a focus on your water and mineral consumption, it is going to make keto difficult to stay on for the long run. Please don’t hesitate to reach out of you have any questions or concerns. I am always here to help and it puts a smile on my face to be able to help others along their keto journey.
With Big Love,
Robbie Young