Are you on your weight loss journey? Have you been trying the Keto diet? Losing weight is not a walk in the park. It involves making sacrifices such as vigorous exercises and dieting. Currently, one of the most popular methods for losing weight is following the ketogenic diet. Many have sworn by this diet, but it comes with its own set of challenges. If you are following this diet, you should understand the value of staying hydrated. Following this diet leads to an increased loss of body fluids. This article will delve into everything you need to know about staying hydrated while on a keto diet.
What Is The Keto Diet?
A survey conducted by registered nutritionists shows that the Keto diet is the most popular nutrition plan in America. The Ketogenic diet is high in fat, followed by low proteins and carbohydrates. Its name comes from its effect on the body, and it leaves the body in a state called ketosis. Ketosis is a process that happens when the body is not getting a high amount of carbohydrates; hence it burns body fat for energy. As this happens, the liver produces ketones acid, which the body uses as an energy source. Ketosis only occurs when one follows this diet strictly.
The Ketogenic diet has no specific foods one must consume or avoid. Due to its popularity, many low carbs and high-fat foods are marketed as keto-friendly so that consumers can easily pick out stuff. The Keto diet is characterized as the following:
- Standard ketogenic diet: It comprises 10% carbs, 20% proteins and 70% fat.
- High-protein ketogenic diet: It is made up of 5%, 35% and 60% fats.
- Cyclical ketogenic diet: This works when one eats a ketogenic diet for a few days then eats a standard higher carb diet in a cycle.
- Targeted ketogenic diet: It works when one eats a ketogenic diet but consumes a higher carb diet before vigorous workout routines.
Does It Have Any Benefits?
According to research, keto diets have plenty of health benefits other than helping one lose weight. For instance, the keto diet improves the symptoms of type 2 diabetes, and sometimes these patients end up decreasing or stopping their medication intake. Not only does the keto diet help with weight loss in obese individuals, but it also improves their blood sugar and cholesterol levels. Sadly, most research carried out followed participants for weeks. There is no conclusive research on the adverse effects on people who stay on the diet for a long time. You should first consult with a healthcare practitioner if you plan to treat an illness with the keto diet.
Why Does the Keto Diet Contribute To Dehydration?
Sadly, the keto diet is not all shimmers and roses. People experience side effects commonly known as the 'keto flu.' They experience nausea, fatigue, headaches, dizziness, and other symptoms as they follow the diet. According to the U.S News & World Reports, the keto diet ranks second to last because of the adverse effects on health.
The most common symptoms the keto diet has is dehydration. The body goes into ketosis when one starts the keto diet, and the liver produces ketones. To get rid of these ketones, the body increases the rate of urination. If the liquids lost are not replaced, the body becomes dehydrated. This process also leads to an electrolyte imbalance. It is essential to pay attention to the body for signs of dehydration by asking yourself questions such as:
- Is my urine darker?
- Has my mouth become dry?
- Am I having frequent headaches?
- Do I feel exhausted?
- Am I constipated?
- Do I feel increased thirst?
If the answer to most of these questions is yes while you are on the keto diet, you are dehydrated. This does not mean that you should stop the diet, but it does mean that you need to rehydrate your body.
Why Should You Drink More Water on Keto?
To replace lost fluids
The primary function of carbohydrates in the body is that they are used as a source of energy. Other than that, they are used to hold water and sodium. Since the keto diet is generally a low carb diet, you will retain little water and excrete many carbs. An increase in water consumption is a must for a person on the keto diet.
It Helps Keep You Satisfied
It is normal to feel very hungry and have sudden sugar cravings while on a keto diet. It is often caused by dehydration, and instead of eating sugar treats, you can take a glass of water to fill that craving.
Lessens the stress on the kidneys
Ketosis can be dangerous for your health if ketones build up in your body. They are acidic and need to be eliminated. Increasing water intake can help the kidney eliminate toxins that might build up.
Metabolize Fats Faster
Water is required for beta-oxidation to help in breaking fats. During keto, you burn more fats than carbs. Water plays a crucial role in this process, and you will require a lot of it to break down unwanted fats.
Tips On Staying Hydrated While On The Keto Diet
The most obvious tip is drinking water. Some people find it hard to drink water and have to learn how to so that they can rehydrate themselves. It is a cheap and accessible way of ensuring that you are always hydrated. If you find it hard to drink water, you can make a chart, set a reminder, and keep a DYLN bottle by your side all the time. This bottle has triple-layer insulation that ensures that water stays cold for up to 24 hours. Its Japanese interior, ergonomic shape, and flexible handle cap make it the perfect water bottle.
Consume High Water Content Veggies
Drinking water isn't the only way to keep hydrated. There are many foods with high water content. The keto diet does not allow one to take many carbs, so it is best to consume fruits and veggies allowed. They provide water and fiber, which helps you avoid getting constipated. For fruits, you can consume watermelons, strawberries, peaches, cantaloupe, or grapefruits. The most water-rich veggies include cucumber, lettuce, radishes, celery.
Avoid dehydrating drinks and foods
Foods that are high in sodium can lead to dehydration. A keto diet contains foods that are high in sodium hence the importance of drinking plenty of water. You should also avoid drinking a lot of coffee since it causes dehydration. Please keep it to a minimum of three cups a day. You can add cream and butter to your coffee to increase fat intake.
Look out for activities that lead to dehydration.
Activities such as walking, working out, running, and hiking can make you sweat a lot, eliminating water from your body. While doing your daily physical activities, ensure adequate hydration.
Exactly How Much Water Should You Drink While on a Keto Diet?
When it comes to drinking water, no one size fits all. It varies from one person to the other. The most common rule is drinking eight glasses of water in a day, mostly in theory. While on a keto diet, an adult should drink 3.7 liters daily. However, every person has a unique body composition and metabolic makeup.
The amount of energy one person should consume depends on both internal and external factors. The best way to determine your water intake level is by watching out dehydration symptoms.
If you feel extreme thirst, it may be a sign of dehydration, so ensure that you drink water throughout the day. Having a DYLN bottle can help you reach your daily water goals. DYLN Bottles come in various sizes, so you can choose which suits your needs best. These bottles turn regular water into alkaline water in a matter of minutes. Alkaline water tastes better, detoxifies your body, and fights fatigue.
Why are Electrolytes as Important As Water?
Electrolytes such as magnesium, potassium, and sodium maintain fluid balance. The intake of too much water is dangerous because it can dilute electrolytes, causing an imbalance. People always concentrate on consuming more magnesium and potassium than sodium. However, sodium is just as important because you can suffer from muscle cramping, fatigue, weakness, and malaise without it.
People on keto diets suffer from loss of electrolytes due to excess urination. To ensure you have adequate electrolyte levels in your body, you can take alkaline water or mineral water.
A DYLN Bottle can come in handy because it alkalizes water in a matter of minutes. It has a Vitabead Diffuser that contains a blend of natural minerals such as magnesium, zinc, silicon, and many more, increasing the water pH to 9+. The Diffuser also makes the water an antioxidant and enriches it with hydrogen.
Trying to lose weight is frustrating. You have to go on diets and make other sacrifices. However, it all pays off after great results. If you are on a keto diet, ensure that you adequately hydrate to avoid health problems and fasten the losing weight process. Remember that strictly following your diet and drinking adequate quantities of water will get you to your body and health goals.