Does Ketosis Make You Sweat? Fix Your Keto Flu Symptoms
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Many people on the keto diet are aware of the symptoms that occur during the first few weeks of starting the diet. These can include constipation, nausea, headache, and fatigue.
However, not a lot of people know about sweating on ketosis. Perspiration occurs as the body adjusts to the use of fat for fuel.
Does ketosis make you sweat? Is this normal? What can you do about it?
We share with you why the keto diet makes you perspire and what to do when you’re sweating on ketosis.
Does Ketosis Make You Sweat?
Yes.
The ketogenic diet can make you sweat, especially during the early stage of the diet. Sweating is a good thing because it helps release heat from your body.
At the beginning stages of ketosis, your body is still trying to adjust to the use of fat for fuel instead of glucose.
Ketones are expelled through breath, urine, and sweat, which explains why you’re perspiring on keto.
Why Keto Makes You Sweat
Keto Flu
This is the most common cause of sweating on the keto diet.
The keto flu can increase sweat production and other symptoms because your body is starting to produce ketones to fuel your brain, heart, muscles, and other parts of the body.
Your body is simply telling you that it is on its way to being efficient at using fats for fuel.
Once you have become fat-adapted, sweating and other keto flu symptoms will no longer be a problem.
Your body produces three ketone bodies:
- beta-hydroxybutyrate
- acetoacetate
- acetone.
It’s the acetone that is excreted from the body through sweat glands, which explains any increase in sweat production.
Water and Carbs
One reason you may be sweating at the start of your ketosis is that the body stores 4 grams of water for every gram of carb consumed.
An average human can store around 500g of carbs in the form of glycogen. As it is depleted through keto, water stored will eventually be expelled from the body.
You may have consumed a lot of carbs before starting keto, so your body is excreting excessive fluids.
This happens because your body needs to get rid of all the fluids once you go low-carb. It’s starting to burn through the glycogen stored in your muscles and liver.
Each gram of carb is just like a sponge that soaks up around three grams of water. Now, you’re being squeezed out because your body is adjusting to the lack of carbs.
Unfortunately, there is no clear time when your body will start adapting to the use of fat for fuel.
Sweating should only last for a few weeks. If it continues after this, you should consult your doctor.
Low Blood Sugar
Low blood sugar or hypoglycemia is one possible reason why you’re sweating on keto.
The National Institutes of Diabetes and Digestive and Kidney Diseases (NIDDK) states that this usually happens when blood sugar levels are below 70 milligrams per deciliter.
This is why the keto diet does not require zero carb intake daily. It requires about 20-50 grams of carbs a day, depending on your specific dietary requirements.
Having extremely low blood sugar levels will make you sweat more and may even lead to coma or death.
Sugar Withdrawals
You may be sweating on keto because of sugar withdrawals or sugar detox.
If you’ve been eating highly processed, sugary foods then suddenly give them up on keto, sweating may be evident.
Sweating is usually accompanied by fatigue, nausea, and feeling light-headed.
Other Symptoms of Keto Flu
Sweating is one symptom of the keto flu that is often overlooked.
As mentioned, it is accompanied by other flu-like symptoms such as:
- reduced physical performance
- leg cramps
- heart palpitations
- fatigue
- constipation.
The start of your keto journey will surely bring good and bad changes to your body.
Keto flu is also known as the carb flu, which has flu-like symptoms caused by the body’s adjustment to the use of fats for energy.
On the bright side, this temporary keto flu is also a good sign that you are entering the state of ketosis.
Anecdotally, people who start keto will lose a significant amount of weight when they are experiencing the keto flu. But remember that this initial weight loss is just your water weight.
Don’t use the scale to track your fat loss because your body is still normalizing itself on ketosis. This rapid weight loss will even out as you become keto adapted.
However, many people reported that they don’t experience the keto flu even though their ketone levels are increasing.
But if you are suffering from this temporary sickness, patience is key!
What to Do When You’re Sweating on Ketosis
Now that you know you’re not the only one who sweats while on ketosis, here are some things you can do to stop it.
Take it Slow
Your body is like a car. When you suddenly break, it will only hurt you.
One way to avoid sweating and other flu-like symptoms on keto is by not making sudden changes in your diet.
Create a keto meal plan that gives your body enough time to adjust. Do it slowly but consistently so that you transition easily from a high-carb to a low-carb diet.
For example, if your macro intake computation states that you need 35g of carbs a day, start at 55g on day 1. Then, slowly decrease until you only consume 35g on day 5.
Do it gradually and you can reduce or avoid some of these symptoms.
Stay Hydrated
When you sweat, you’re releasing water from your body. Compensate by increasing your fluid intake.
The usual 8 glasses a day is enough, although it’s better to increase this if you notice any keto flu symptoms. You are not just staying hydrated; you are also recovering from dehydration.
Try adding two more glasses during the day. Feel free to infuse lemon and herbs to offer more health benefits.
Aside from water, you also want to try electrolyte drinks like the Ultima Replenisher Electrolyte Powder. It helps with countering sodium and potassium loss from excessive sweating due to ketosis.
These electrolyte supplements are also a great way to add flavor to your water, so you can make them more enjoyable.
Use Ketone Supplements
Ketone supplements not only give your body an extra source of ketones, but they can also help to make up for any loss of nutrients on keto.
For example, BHB salts usually contain sodium, calcium, potassium, magnesium, or an amino acid-like lysine or arginine.
They can also help you get into ketosis more quickly.
Key Keto by Key Nutrients offers long-lasting energy and instant ketosis while also tasting great. You can feel more active without the jitters and palpitations.
Wear Loose-Fitting Clothing
Try wearing lighter and more breathable clothes to help your body respond to ketosis. It makes a huge difference especially if you live in warmer climates.
Light colors, breathable fabrics, and proper ventilation can help reflect sunlight to keep your body cool all the time.
FAQ Keto Diet and Exercise
How Do I Get More Energy on Keto?
Sweat is usually associated with physical exertion, although ketosis can make you perspire whether you work out or not.
Your main source of energy on the keto diet is fats and not carbs. The ultimate goal of the diet is to get your nutrients and energy from fats and proteins.
This results in fat loss and more energy.
But not all fat sources are acceptable on the keto diet. Your energy boosters should also be healthy. They should not increase the risk of diseases.
Find out all about the best types of fat on keto!
How Do I Get into Ketosis in the First Place?
The main way to get in ketosis is by consuming high-fat sources and restricting your carb intake.
You shouldn’t rush when you’re entering ketosis for the first time. As mentioned, decrease your carb intake gradually.
Once you’re in ketosis and suddenly get kicked out, that’s when you can try re-entering ketosis as quickly as 24 hours.
Can I Sweat More on Keto by Exercising?
Yes!
You can exercise on the keto, but only certain types are suggested.
Extensive and intense exercise on keto is not recommended because your body’s source of energy is different.
Aerobic exercises and yoga are some examples of exercises you can do on keto.
Check out other exercises you can do while in ketosis.
Which Ketone Supplement Can Help with Sweating?
Most ketone supplements help combat the symptoms of keto flu, including sweating.
But because you are dehydrated, one way to cope is by using electrolyte supplements.
A good electrolyte supplement offers the required nutrients and minerals that will let you regain the vitamins and minerals that you lost.
Check out our top picks for electrolyte supplements on the keto diet!
Sweating on Keto is Normal!
The excessive sweating you’re experiencing on the keto diet is normal and temporary. In fact, it’s a good thing because your body is responding to your diet.
Sweating is how your body adapts to fat instead of glycogen for fuel. In a few weeks, it will resolve on its own!
Make sure to stay hydrated on keto and up your electrolyte intake.
