#186 MAKE SURE YOU’RE GETTING PLENTY OF ELECTROLYTES

Your body stores glycogen and water in a ratio of 1:3 grams. That means that for every 1 gram of glycogen you have, there are 3 grams of water. When you’re following a keto diet and your body starts to burn up all the stored glycogen, it also releases all the water that’s stored with it.

But it’s not just plain water. That water also contains sodium, magnesium, and potassium: three electrolytes that play a role in keeping you hydrated and healthy. If you don’t replenish those electrolytes, it can lead to symptoms like dizziness, low energy, headaches, and confusion. This is the underlying cause of what keto dieters refer to as the “keto flu”—a period of one to two weeks when you start a keto diet and experience flu-like symptoms.

Since a keto diet is naturally low in these electrolytes, getting them from the food you eat may not be enough. If your energy is always low or you are experiencing persistent symptoms, you may be chronically dehydrated and need to replenish your electrolytes.

To Make Your Own Electrolyte Drink, Gather:

• Juice from ½ large lemon (about 2½ tablespoons)
• ⅛ teaspoon sea salt (Celtic or pink Himalayan)
• 2 cups filtered water

1. 1. Combine all ingredients in a tall drinking glass.
2. 2. Drink immediately or store in the refrigerator in a tightly sealed glass jar for up to 1 week.

If you don’t feel like making your own electrolyte drinks or you want something that’s more portable, you can keep a stash of Kill Cliff—a natural electrolyte drink that’s sweetened with erythritol—on hand for when you feel like you may be getting dehydrated or low in electrolytes.