Keto Hydration Calculator
Calculate your water intake and electrolyte needs on the ketogenic diet. Keto significantly increases fluid and electrolyte requirements due to glycogen depletion and increased urination.
Water Intake on Keto
The ketogenic diet significantly increases your hydration needs. When you restrict carbohydrates, your body depletes glycogen stores. Each gram of glycogen holds 3-4 grams of water, so glycogen depletion causes substantial water loss. Additionally, ketosis increases urination as your body excretes ketones, further increasing fluid needs.
Most people on keto need 20-40% more water than their baseline needs. New keto dieters often experience even higher requirements during the initial adaptation phase (first 2-4 weeks) as the body adjusts to ketosis.
Why Keto Increases Water Needs
- Glycogen Depletion: As glycogen stores deplete, bound water is released and excreted
- Increased Urination: Ketosis causes more frequent urination as ketones are excreted
- Electrolyte Loss: Increased urination flushes out sodium, potassium, and magnesium
- Metabolic Water: Lower carb intake means less metabolic water production from carbohydrate metabolism
- Appetite Suppression: Reduced appetite may lead to less fluid intake from food
Keto Electrolyte Requirements
Electrolytes are crucial on keto. The increased water loss and urination flush out essential minerals:
Sodium: 5000-7000mg daily
Much higher than the standard 2300mg. Add salt to food, drink bone broth, or use electrolyte supplements. Low sodium causes 'keto flu' symptoms.
Potassium: 3500-4500mg daily
Get from avocados, leafy greens, nuts, mushrooms, and fish. Consider supplements if you struggle to meet needs through food.
Magnesium: 400-600mg daily
Essential for muscle function and preventing cramps. Nuts, seeds, dark chocolate, and supplements are good sources.
Preventing Keto Flu Through Hydration
'Keto flu' symptoms (fatigue, headaches, brain fog, muscle cramps) are often caused by dehydration and electrolyte imbalance, not ketosis itself. Proper hydration and electrolyte intake can prevent or minimize these symptoms:
- Increase water intake by 20-40% when starting keto
- Supplement with sodium immediately (add salt to food, drink salted water or bone broth)
- Ensure adequate potassium and magnesium intake
- Consider electrolyte supplements, especially during the first 2 weeks
- Drink water consistently - don't wait for thirst
Best Hydration Practices on Keto
- Drink water throughout the day, not just with meals
- Add a pinch of salt to your water (especially in the morning)
- Drink bone broth for natural electrolytes
- Eat electrolyte-rich foods: avocados, leafy greens, nuts, seeds
- Consider electrolyte supplements or 'ketoade' (water + salt + potassium + magnesium)
- Monitor urine color - should be light yellow (not clear)
- Increase intake before, during, and after exercise
Frequently Asked Questions
How much water should I drink on keto?
Typically 20-40% more than normal. If you normally drink 2 liters, aim for 2.4-2.8 liters on keto. New keto dieters may need even more during the first 2-4 weeks.
Why do I need so much sodium on keto?
Keto increases sodium loss through urine. Low sodium causes 'keto flu' symptoms. Most people need 5000-7000mg daily (vs 2300mg standard). Add salt to food, drink bone broth, or use electrolyte supplements.
Can I drink too much water on keto?
Yes, especially without adequate electrolytes. Overhydration with low electrolytes can cause hyponatremia. Balance water intake with sodium, potassium, and magnesium. Your urine should be light yellow, not clear.
What are the best sources of electrolytes on keto?
Sodium: salt, bone broth, salted foods. Potassium: avocados, leafy greens, mushrooms, nuts, fish. Magnesium: nuts, seeds, dark chocolate, leafy greens, supplements.
How do I know if I'm dehydrated on keto?
Signs include dark urine, persistent thirst, fatigue, headaches, muscle cramps, brain fog, and 'keto flu' symptoms. If you experience these, increase water and electrolytes.
Should I drink electrolyte supplements on keto?
Especially during the first 2-4 weeks, yes. Electrolyte supplements or 'ketoade' (water + salt + potassium + magnesium) can prevent keto flu and maintain optimal levels.
Does keto cause permanent water weight loss?
The initial water weight loss (first 1-2 weeks) is from glycogen depletion and is permanent as long as you stay in ketosis. However, you still need adequate hydration - the water loss is from glycogen stores, not from being dehydrated.
How much water should I drink if I exercise on keto?
Add 500-1000ml (17-34 oz) for each hour of exercise, plus electrolyte replacement. Keto athletes need even more attention to hydration and electrolytes due to increased losses.