How Much Water Should You Drink On The Keto Diet?

The ketogenic diet drastically reduces carbohydrate intake, which is the body’s primary energy source, and instead encourages the consumption of healthy fats. As a result, the body enters a state of ketosis, where it burns fat for fuel instead of glucose. However, this metabolic process produces a byproduct called ketones, which are excreted through urine and can lead to dehydration.

The body needs more water to metabolize fat, and not having enough water can result in an imbalance in electrolytes, making it harder for the body to function normally.

Proper hydration is essential for optimal health and well-being, and it is even more important when following a ketogenic diet. Adequate water intake helps with weight loss by keeping the body full and preventing overeating. It also helps the liver detox, which is vital for those on the ketogenic diet as it removes toxins from the body. Furthermore, water aids the body in getting into ketosis and maintaining it, by helping the liver produce ketones and keeping the body in a state of thermogenesis.

So how much water should you be drinking on Keto?

When following a ketogenic diet, paying attention to water intake is crucial. Proper hydration helps with weight loss by keeping the body full and preventing overeating, it also helps the liver detox, and it aids the body in getting into and maintaining ketosis. But how much water should you be drinking while on the ketogenic diet?

The general guideline for water intake is to drink at least eight 8-ounce glasses of water per day, or about 2 liters, equivalent to half your body weight in ounces. However, this is just a general guideline, and the actual amount of water you need can vary depending on your body weight, physical activity level, and overall health.

A way to calculate your personal water intake needs is to use the following formula:
Body weight (in pounds) x 0.67 = number of ounces of water to drink per day
So, for example, if you weigh 150 pounds, you should drink about 100 ounces of water per day (150 x 0.67 = 100.5).
It’s also important to note that thirst is only sometimes an accurate indicator of hydration, especially in older adults. Therefore, it’s crucial to be mindful of your water intake and ensure you’re drinking enough water, even if you don’t feel thirsty.

You can know if you’re drinking enough water by observing your urine color, a pale yellow color is a sign of adequate hydration, and a dark yellow or amber color may indicate dehydration. Keep in mind that when you’re on a ketogenic diet, your urine can be darker due to the production of ketones.

Tips to stay Hydrated

One of the best ways to stay hydrated is to drink water throughout the day. Instead of chugging a large amount of water at once, it’s better to consume smaller amounts at regular intervals. This will help you stay hydrated throughout the day and make reaching your daily water intake goals easier. Additionally, you can set reminders on your phone or use a water bottle with measurements to help you keep track of how much water you are drinking.

Another way to stay hydrated on the ketogenic diet is by adding flavor to your water. Adding herbs, fruits, or supplements like electrolytes can make water more appealing and provide additional health benefits. For example, adding lemon or lime can help to alkalize the body and promote detoxing, while adding cucumber or mint can give a refreshing taste.

It’s also a good idea to keep a water bottle with you all the time; this way, you always have water available, and you’re less likely to forget to drink it. Keep a water bottle in your bag, desk, or car so you can quickly grab a drink whenever you need it.

Incorporating water-rich foods into your diet can also help you stay hydrated. Foods like cucumbers, watermelons, strawberries, and lettuce are high in water content and can help to keep you hydrated. Additionally, eating broth-based soups, or drinking bone broth, can be a great way to hydrate and get extra electrolytes in your diet.

Instructions for Hydrating Keto Smoothie

Step 1

Add the almond milk, avocado, heavy cream, spinach or kale, protein powder, vanilla extract, coconut oil, cinnamon, nutmeg, ginger and stevia or Erythritol in a blender

Step 2

Blend on high speed until smooth and creamy

Step 3

Taste and adjust sweetener or seasoning as needed

Step 4

Enjoy!

Notes:

You can add or remove ingredients according to your taste and preferences.

You can use any keto-friendly sweeteners, like erythritol or monk fruit sweetener.

You can also add a handful of berries or a tablespoon of cacao powder if you like, but keep in mind that it will add carbs, so you need to adjust the rest of your daily intake accordingly.