extracted from : https://www.carbmanager.com/article/xtqwcbeaaceacgke/how-much-water-should-i-drink-on-keto/
Everyone knows that staying hydrated is important no matter what diet you follow.
But during your low-carb journey, water intake is more important than ever.
In this Keto Beginners Series, we’ll dive into the importance of ample water intake on Keto and why you need more water on a low carb diet.
Here’s why: Glucose from carbohydrates is stored in your liver and muscle cells as glycogen. Glycogen is basically a bunch of glucose molecules smashed together with water. In fact, there are approximately 3 grams of water for every gram of glucose stored in glycogen![*] Therefore, glucose is important for water storage in the body.
Additionally, carbohydrate consumption triggers insulin secretion. Insulin tells your kidneys to keep sodium, as opposed to adding it to urine and peeing it out.[*] If you are eating a low-carbohydrate diet, then you are not triggering much insulin release and your kidneys will excrete more sodium than usual.
More sodium excretion causes more water excretion. So, to accommodate for this effect, you should drink more water and add salt to your meals while on the Keto diet.
The bottom line is that carbohydrates play an important role in holding water and sodium in your body. When you restrict carbs you retain less water and need to increase how much you take in. This means people eating Keto need to drink more water and eat more salt compared to other diets.
Chronic dehydration can deter you from getting the results you’re after on the Ketogenic diet and lead to long-term health problems.
On Keto, you’re eliminating various salty processed carbohydrates, so it’s crucial that you increase your sodium intake more than if you were following a diet that consisted of carbs.
Since Keto helps maintain low levels of insulin, your body flushes out more sodium than any other diet.[*] Make sure to replenish these essential electrolytes, especially sodium, to get the most out of the low carb, high fat lifestyle.
When your body stores carbs, it holds onto water. For every 1 gram of carbs you store, you’ll store an average of 4 grams of water. Once these carbs are removed from your diet, water will come along with it, so it’s important to maintain proper fluid levels during this period.
This amount will vary depending on the individual and lifestyle factors such as age, diet, weight, and activity level. For example, if you exercise frequently and work in hot weather, you’ll need to drink more water than someone who works a desk job and lives a sedentary lifestyle.
As a Ketogenic dieter, you’ll need to drink even more water because of the fluid excretion that occurs as a result of low carb eating.
A good rule of thumb is to drink when you’re thirsty but don’t overdo it. If your urine is a very light yellow or close to clear, then you are drinking the correct amount. If your urine is a darker yellow, consider drinking more water throughout the day.
Drink a water bottle immediately upon waking up. Your body is most dehydrated after a full night’s rest. Drinking a couple glasses of water right as you wake up is a great way to start your day hydrated.
Flavor your water. If you can’t stand flavorless water, consider getting a zero-calorie flavoring to add to your water. Avoid anything that contains sugar or calories.
Keep a water bottle next to you. It’s much easier to drink water if it’s always within reach.
Stay Hydrated to Get the Most Out of Keto
Since carbohydrates are responsible for retaining water in the body, it’s crucial that you drink more water after following the Ketogenic diet.
If you are showing signs of fatigue, dizziness, flu-like symptoms, and your urine is a darker yellow, there’s a good chance you’re dehydrated.
Make sure to prioritize adequate water intake to get the most out of the low carb, high fat Ketogenic lifestyle!
Note: The content in this article is not medical advice and is intended for informational and educational purposes only. Always talk to your doctor before changing your diet.
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extracted from : https://theketochart.com/how-much-water-should-i-drink-on-keto/
How much water should I drink on keto ?
It has been a long day and you’re tired of thinking “how much water should I drink on the keto?” or how will I stay hydrated throughout the day? Don’t stress out searching for answers because there is no rocket science involved in this.
A human needs to have around 2 liters of water every day for the body to function normally. This is the least you can do whether in keto or not. Keto requires more than two liters of water (ideally 3 liters).
Drink as much as you can. There is no problem if you 5 liters of water during ketosis. The basic reason being that each glycogen molecule holds a handful of water molecules which helps us stay hydrated. During keto, our body is deprived of these water molecules present along with glycogen due to the absence of carbs. This also signifies that the essential electrolytes present in the body also gets lost while it loses these water molecules.
Does water speed up ketosis?
Yes it does. Water is one of the key ingredients of ketosis. When you first start keto diet You body start to lose carbohydrates in a rapid speed . With carb it loses a lot of water along with minerals . Drinking ample amount of water is a must in this phrase. In this stage Water goes a long way in speeding up the process of Ketosis.
How much water should I drink on keto
The lost water needs to be periodically replenished so that one might retain their optimum water levels without compromising on any other dependent or independent variable in context to the general process of ketosis.
the logic behind this being that the ketone levels in the urine fall over time, and need to be taken care of while partaking in ketogenic processes.
It is caused by the ketone acetate present in ketogenic foods, like raspberries and even pineapples. an increase in the quantity of water consumed helps to remove the bad breath and helps to maintain a fresh feeling in your mouth.
Keto water recipe
As we are all aware, the process of ketosis involves a lot of water loss and hence keep the body hydrated is something one must be consciously aware of.
Under normal circumstances, an average adult should drink at least two liters of water a day, and while on ketosis, that amount should ideally go up by at least half a liter to ensure optimum results.
Another well-known fact about the ketogenic dietary system is the near removal of carbohydrates from the diet. In an attempt to avoid carbohydrate-rich foods we often miss out on important mineral supplements such as potassium and sodium.
To avoid that, keto specialists have come up with a solution known as the keto water recipe. This is an electrolyte boost supplement drink that makes sure that the body gets the right amount of potassium and sodium without tampering with any carbohydrate at all.
How to use water for keto diet ?
There are two ways of going about this process.
First method
The first one is to add 5 grams of potassium bitartrate, which is more commonly known as cream of tartar along with one gram of sea salt, or Himalayan pink salt or even regular table salt.
Cream of tartar provides the potassium electrolyte while the salt provides the sodium electrolyte. The nutritional value of this drink is as follows.
The potassium mixture contains about 800 mg of potassium which is 20% of the prescribed daily requirement of the body. In terms of the salt, one gram of salt contains 500 mg of sodium which is again, approximately 20 % of the suggested requirement.
Second Method
The other method is to use a single ingredient, called Salt Lite. This is a salt which is a 50% deficit in sodium hence making it an equal supplement of both sodium and potassium.
To make the electrolyte booster using this technique, use 3 grams of the Salt Lite, in a glass of water and mix well. That pretty much sums up the making process. It is a super easy, nutritional booster drink that is quick and convenient to make.
In terms of health, 3 grams of Salt Lite contain 825 mg of Potassium and close to 500 grams of sodium which help replenish the lost minerals.
There are multiple ways to color and flavor this drink. You could add one single slice of lemon to the drink to add a little citric flavor to the otherwise bland drink.
To make it more interesting, you could add food coloring of your choice, drink it cold, and make other changes to it as you may like. But one thing to be taken care of is that the quantities of the ingredients should not be meddled with under any circumstances, as they may have a detrimental impact on your health.
Bottom line
Ketosis requires you to have water more than the normal level. You should have a minimum of 3 liters of water every day during ketosis. Thats the perfect amount of Water. Having plenty of water will make you feel fresh and hydrated throughout.
Supply of electrolytes which is essential for our body will also be fulfilled. You should try to drink water at regular intervals througout the day rather than one big gulp. Drink as much as possible and try out the above-mentioned keto water recipes as well for an electrolyte boost.
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Perhaps this was the reason why I didn't lose much weight. I did an experiment on self incidently. One day I was so busy that I didn't drink my usual "7 flask" amount of water, infact I only drank 2! So I decided that perhaps for the next few days I shall do an experiment on self. I put on less than a kg in a span of a few days. My ketone level was also low despite me religiously being on the 1M1E1V diet twice a day.
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