Water, Electrolytes & The Keto Flu

On a ketogenic diet one of the things that happens is that you will lose a lot of water. That’s why when you first lower your carb consumption you will have to pee like a pregnant woman: a lot and often.


The simple answer is that carbs cause you to retain water. On a ketogenic diet, your body is burning through its carb stores, and those carbs are not being replaced so you will lose a lot of water. 

Graphic: Even simpler: No/low carbs = low water retention


Glycogen, which is your body’s carbohydrate storage, retains 4g of water per 1 g of glycogen. On a SAD (Standard American Diet) your body will store 400 grams of glycogen in the liver and about 100 grams in the muscle cells. That 500 grams equals 2000 grams of water retention, or almost 4.5 pounds of water. About the weight of ½ gallon of water. Many of us, because of other inflammatory situations, can retain double or triple that amount. That’s a lot of water!

So, it’s very important to make sure you drink enough water to keep from dehydrating. Water is essential is proper body function. Every cell needs it. Read more -> 


  • Your body is 70% water
  • Water is essential for every single cell and organ in your body to function 
  • Drinking 68 ounces (2 liters) per day increases calorie burn by approximately 96 calories per day!!  Read more -> 
  • It helps flush toxins out of your body
  • It helps you look younger when your skin is properly hydrated – from the inside!  Read more ->

So how much water do I need?

The simple formula is:
(Your Body Weight / 2) = Ounces of Water per Day

Example: (200 pounds/ 2) = 100 ounces per day or 12.5 8oz glasses

Increase this by at least 16oz if you exercise, live at an elevation over 8600ft, or are in a hot climate.


Along with the water being flushed from your body, you will also be flushing out important minerals that your body absolutely needs to function. These minerals are called electrolytes.


Having adequate amounts of minerals helps prevent the Keto Flu.

Sodium – just salt your food with a mineral rich salt like Himalayan Pink Salt, or Sea Salt
Potassium – use NoSalt or Low Salt this is Potassium Chloride instead of Sodium Chloride
Magnesium – is best absorbed through the skin, so use a magnesium cream or do an Epsom salt foot bath for 15 minutes.

Many of the other minerals our bodies need do NOT need to be supplemented, as adequate amounts are absorbed from the foods we eat. 


Calculating Your Macros

Nutritional Ketosis. What Is it?