The ketogenic diet, shortened as the keto diet, is a diet that is low in carbs and high in fat, and moderate in protein. This type of diet is called such because it leads the individual into a metabolic state known as ketosis. Ketosis happens when the body experiences a shortage in carb supply, prompting it to burn fats instead. While in the process, the liver creates an acid known as ketones, which the body can use as fuel. Some researchers define the diet as an eating plan that involves keeping track of the calories and consuming them across various macronutrients as these: protein 30 to 35 percent, fat 50 to 55 percent, and carbohydrates 5 to 10 percent.
Because of the popularity of the keto diet, multiple variations of it have been created. A group of researchers has categorized the diet into several subtypes namely standard, cyclical, targeted, and high-protein keto diet.
Benefits of the Keto Diet
Doctors started the keto diet in the 1920s for the main purpose of managing epilepsy. Research trials have shown several benefits of the keto diet too. In one study, the keto diet was able to improve type 2 diabetes symptoms so much so that 95 percent of the study participants were able to reduce or stop their medication. The keto diet also promotes weight loss in obese people and helps reduce their blood glucose and cholesterol levels. More studies are required on the long-term effects of the keto diet. Furthermore, it is essential to consult with your doctor first if you plan to follow the keto diet.
How Much Water Is Needed When on Keto?
Hydration is defined as the process of giving the bodily tissues a sufficient amount of liquid. Water is essential for life. It has to be provided to the bodily tissues. Everything from blood flow, flushing out of toxins, and skin health relies heavily on water. Our bodies are 60 percent water. The water equilibrium in the body is known as fluid balance. Water is only one input into your body. You also have to include sodium, potassium, and chloride. These are electrolytes that regulate the body’s fluid levels. Naturally, your body balances the fluids. Several hormones in your body ensure that the fluid levels stay on track. These hormones are aldosterone, antidiuretic hormone (ADH), insulin, angiotensin, and renin.
How Does the Keto Diet Affect Hydration?
There’s a high risk of dehydration when a person starts following the keto diet. This is because the body goes through a lot of changes in how water and electrolytes are handled. While water is crucial in any diet, it is even more essential in a low-carb diet. This is because the loss of electrolytes may easily lead to dehydration symptoms.
Dehydration while on keto boils down to the effects of the metabolic state known as ketosis. When the body hits ketosis, it starts to burn fats which will be used as fuel for the body. The liver also creates ketones. These are compounds that are made of fatty acids, and they are water-soluble. The problem with ketones is that they are diuretic, which makes you urinate frequently, making you lose water.
Since your body does away with carbs as a fuel source, the liver also releases the glycogen stores. This glucose form is stored with lots of water. This gets out of the body in the form of urine, which leads to dehydration.
A low-carb diet also results in less insulin production in the body. With less insulin in your bloodstream, your kidneys excrete more sodium at a higher rate. Remember that sodium retains water. With less sodium in your system, your body can’t hold much water. This can lead to the detrimental effect known as the keto flu, wherein dehydration is one of the major symptoms.
Preventing Dehydration While on Keto
For you to sustain hydration, you have to make sure that you can add electrolytes to your diet from several sources. Instead of a sports beverage, you can hydrate using coconut water. Coconut water contains lots of potassium and sodium, together with small amounts of magnesium and calcium. You may also create your own veggie juice with ingredients like berries and leafy greens, which can replenish the potassium and magnesium stores. You must also consider food sources that are rich in electrolytes. You may sip a cup of a low-carb soup or broth. If you are after potassium, eat more bananas, tomatoes, seafood, and cooked broccoli.
You may also need to take an electrolyte supplement. This is especially true if you want to know the amount of each mineral that you put into your body. Setting a water goal is another thing to remember. You may opt for 6, 8, or 10 glasses of water every day. Your body responds to different hydration levels.
It helps with hydration when you consume lots of water-rich whole foods. They have a high natural water content and provide your body with fluids. Most of these are also high in minerals that help the body retain fluids. Some of these food items are celery sticks, cucumber slices, berries, tomatoes, and lemons.
You can also use a fluid tracking app. You can find an app that will let you set your daily fluid goal and log your daily progress as well. You may even set the app to prompt you to drink at specific times of the day. If you feel bored with hydrating through water, you can make use of keto-friendly drinks. You may try a cup of tea, coffee, or a glass of iced tea. A warming cup of broth is another keto-friendly drink. Whether you will sip a chicken, beef, or vegetable broth, you will have a high amount of sodium.
You may also opt for low-carb non-dairy milk. You can try unsweetened almond milk, flax milk, cashew milk, and coconut milk. You may add any of these to your cereal or you may blend this with any smoothie. You may also opt to sip it as is.
Some Drinks to Avoid While on Keto
When you’re on keto, you must avoid taking sweetened drinks like soda and fruit juice. These are loaded with sugar and carbs. Dairy milk is rich in carbs, which means that it’s not keto-friendly. Beverages like Diet Coke may also cause more carbs.
