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There are many different types of keto supplements that can help you get into and stay in ketosis. Electrolyte supplements are a great way to ease into the keto diet and avoid some of the symptoms of the keto flu. A good keto electrolyte drink will provide you with the required nutrients and minerals to replenish what you lose when on a low carb diet.
We will take a look at what electrolytes are, how important they are on the keto diet, and we recommend some of the best keto electrolyte drinks to aid your diet.
If you want to skip the details and buy the best electrolyte supplement now, we recommend Ultima Replenisher Electrolyte Powder.
What Are Electrolytes
What exactly are electrolytes and how do they help you when on the keto diet?
Electrolytes are chemicals in the body that conduct electricity and help to regulate and maintain the body’s systems.
Our body is comprised of several common electrolytes, like sodium, potassium, calcium, and magnesium. They are responsible for maintaining the balance of fluids inside and outside of the cells of the body. They are important when it comes to maintaining hydration, nerve impulses, muscle function, and your body’s pH level.
An electrolyte imbalance can cause harm to your body and health. They are essential for muscle movement and a lack of electrolytes can result in muscle weakness or cramping. Sodium imbalance can affect blood pressure and your heart.
Electrolyte balance is maintained by having good food and water consumption and proper nutrition.
Symptoms of Electrolyte Imbalance
Electrolyte imbalance can manifest in your body in a number of ways. You should look out for any of the following changes in your body and health:
- Muscle aches, spasms, twitches, and weakness
- Frequent headaches
- Excessive thirst
- Heart palpitations or irregular heartbeats
- Digestive issues like cramps, constipation, or diarrhea
- Confusion and trouble concentrating
- Blood pressure changes
- Changes in appetite or body weight
- Excessive tiredness and fatigue (including chronic fatigue syndrome)
- Numbness and pain in joints
- Dizziness, especially when standing up suddenly
If left unchecked these can lead to more serious health issues like bone disorders, seizures, and nervous system disorders.
Why Are Electrolytes Important When on a Keto Diet?
Different electrolytes have different functions in your body. Now, how does this relate to those of us on the keto diet? Let us look at the most important electrolytes that are essential for those on a keto diet and what they do for us.
One of the main functions of sodium is being responsible for regulation of the total amount of water in our body. It also controls blood volume and maintains muscle and nerve function. Most of our sodium intake comes from the consumption of foods containing sodium chloride (table salt) in our diet. Keto salts are formed when ketones are bound to a salt to improve the rate of absorption in your body.
Potassium is usually found inside cells, as opposed to sodium, which is found mainly outside of cells. Potassium plays a major role in our health and its main purpose is to regulate your heartbeat and muscle function.
Magnesium is an essential nutrient responsible for the proper functioning of hundreds of processes in the body, including calcium absorption and bone health, blood pressure, heart health, blood sugar regulation, and muscle function. Magnesium deficiency can lead to fatigue, muscle weakness and cramps, high blood pressure, osteoporosis, asthma, and an irregular heartbeat.
Chloride is also important to keep an eye on while on a keto diet. Chloride is primarily found in extracellular fluid and works closely with sodium to maintain a proper balance and pressure of the various fluid compartments of the body. This includes blood inside cells and the fluid between cells. Chloride is helpful to maintain proper acidity in the body, balancing out the positive ions of blood, tissue, and organs. Like sodium, most chloride can also be obtained through salt added to your foods.
The proper balance between both potassium and sodium is very important as they play a part in maintaining our health. When coming off a diet high in carbs and processed foods that contain excessive sodium and going on to a keto diet, you will likely need to replenish your sodium and potassium to keep your body healthy.
How Do You Replenish Your Electrolytes?
When on a keto diet, it is necessary to always give your body a healthy supply of electrolytes. This will help you avoid the negative side effects of the keto flu that can plague those who are in transition from high-carb to low-carb. There are a lot of foods and supplements that can aid you in replenishing your electrolytes.
Your body washes out sodium faster when you are in ketosis. If you have done your calculations and are feeling some of the symptoms above, your body may be lacking sodium. What you need to do is just add some salt to your water and food daily. You can also add the following sodium-rich foods to your diet:
- Bone Broth
Sodium is a key part of maintaining a balance of the other electrolytes, and also for proper functioning of your muscles and nerves.
If you think you are lacking potassium you can find foods that are rich in potassium, like these:
- Leafy green vegetables like spinach and kale
- Plain yogurt
Potassium is very important in helping to maintain a healthy blood pressure level, and also to regulate your heart rate and proper fluid balance.
Foods that are a great source of magnesium are:
- Dark chocolate
The Best Electrolyte Supplement for Keto
If you are not getting enough electrolytes from your diet you can supplement with pills or powders. These can be a little more convenient and you just take them daily and don’t have to worry if you are getting enough from your foods.
The best electrolyte supplement for keto diets that we have found is the Ultima Replenisher Electrolyte Powder. It is made using clean ingredients, has zero calories, zero sugar, and uses plant-based colors & flavors. It is keto-friendly, vegan-friendly, paleo-friendly, gluten free, caffeine free, soy and dairy free, and non-GMO. It includes 6 electrolytes and some support minerals, so you get more for your money. You can also get it in convenient on-the-go stickpacks.
You can check out our full review of Ultima Replenisher Electrolyte Powder.
Make Your Own Electrolyte Drink
If you don’t want to buy supplements you can easily make your own DIY electrolyte drink. This can be as simple as adding some salt and some lite salt (which contains salt and potassium) to water and drink it daily. You can add some powdered magnesium if you need that as well for a complete electrolyte drink.
You can also make your drink with coconut water or almond milk, or even herbal tea.
Avoid the keto flu and make sure you keep your body’s electrolytes replenished with great food and electrolyte supplements.