In fact, while getting into, and staying in the Keto Zone®, you need more electrolytes and more fluids than those who are not in the Keto Zone.

Why?

Let’s dive in. Here’s why you are more at risk of dehydration, and how to make sure your keto hydration is up to par this summer!

Keto Hydration: How Much Fluid Do You Really Need?

You Need Extra Fluid and Electrolytes in the Keto Zone

Why does the Keto Zone® increase your fluid needs?

Simply put, you need more fluid because your body holds less in the Keto Zone®. As you get into ketosis, your body will make less insulin. With less insulin, your body will store less carbs in its system, including glycogen (stored carbohydrates in muscle tissue). Glycogen is a heavy compound that holds fluid with it.

With every gram of glycogen decreased, your body will excrete 3 grams of fluid.

This means less fluid held, and more needed to keep your body in good keto hydration and balance.

Your Kidneys are Working Hard

As you decrease stored carbs and fluid, your kidneys will work to excrete the water grams rather than retain them.

You will feel less bloated and begin to look leaner and better.

However, your fluid losses means you need to ingest more fluid in your diet to both keep your body in a state of hydration and decrease the workload on your kidneys. Dehydration can hurt your kidneys overtime (1), so drink up!

Avoid the Biggest Keto Hydration Mistake

Of course, fluids are very important to hydration, no matter how you eat. But, electrolytes are the key to keto hydration.

Why?

First, they are excreted with the glycogen grams of water.

Second, electrolytes in your fluids help your digestive tract absorb them.

Third, electrolytes are vital to life. They are minerals that enable many functions in the body, including muscle contraction, heart contraction, hydration of the whole body and brain, nerve function, digestion, and much more (2). If you’ve ever been extremely dehydrated or low on electrolytes, you know your body will dysfunction in a hurry.

The most important and most impacted mineral electrolytes are sodium, calcium, potassium, and magnesium.

Ever Experienced Keto Flu? It’s the Missing Electrolytes

As you get into the Keto Zone®, electrolytes tend to rebalance without the glycogen. But, if you’re just beginning, or cycling in and out of ketosis, you’re at risk of low electrolytes again and again.

Low electrolyte status is also known as the Keto Flu.

As electrolyte levels fall, you can begin to feel symptoms of heart racing, headaches, poor digestion, and more. This is just an adjustment period, but it can be avoided. And, you can easily keep electrolytes balanced in general while in Keto Zone.

The Low-Down on Keto Hydration Electrolytes

Since you’ll no longer carry electrolytes in glycogen, it’s imperative you replenish them through your diet.

Here’s how:

1. Sodium: You can simply add more salt. Although salt, in general, has a bad name, it’s a vital mineral electrolyte and simply needs to be consumed according to your diet and lifestyle. Keto Zone eaters need more; athletes need more. You can drink bone broth or a zero-carb electrolyte drink for added sodium.
2. Potassium: With a good variety of foods in your diet, you can easily obtain potassium through whole foods. Eat salmon, nuts, avocados, veggies, and mushrooms to get enough.
3. Calcium: Calcium is also readily available in the Keto Zone®. You can get calcium in fortified non-dairy milk, like coconut milk and almond milk, in high-fat dairy products, like Greek Yogurt, and in dark leafy greens, broccoli, and fish. If you choose to supplement, make sure you’re also consuming vitamin D.
4. Magnesium: Magnesium is incredibly important (3), and often deficient mineral in adults. It’s found in hemp heart seeds, raw cacao, leafy greens, and more. However, it’s not easily absorbed by humans and may need supplementation. If concerned about magnesium levels, read 7 Signs of a Magnesium Deficiency.
5. Electrolytes in Balance: A great way to get a baseline of electrolytes (with the exception of sodium) in a balanced formulation is to also add Dr. Colbert’s Enhanced Mutlivitamin each day!

How Much Fluid & Electrolytes Do You Really Need?

So, how much fluid should you drink? How should you add electrolytes?

1. For most in the Keto Zone®, you can simply aim for 64-80 oz. fluids per day. You can usually accomplish this by drinking to thirst. Older adults are typically more at risk for dehydration (4). Make sure to consume at least this amount of fluids throughout the day.
2. Then, unless you have high blood pressure, consume salt with meals and add 1-2 daily servings of bone broth, boullion, or zero-carb electrolyte drinks while re-entering the Keto Zone®. Then, add a daily dose of Dr. Colbert’s Enhanced Mutlivitamin.
3. Make sure to eat a variety of high potassium, calcium, and magnesium foods. Most adults should also supplement with 200-400 mg of magnesium per day.
4. If you notice you’re sweating when working outside or exercising, add 24-32 oz. fluid and 600-800 mg sodium for every hour of your workout. This does not need to be consumed during the workout, but before, during as needed, and after is fine. You can use low-carb electrolyte drinks, like NUUN, if desired for exercise.
5. Be diligent after any period out of the Keto Zone®. You’ll go through the glycogen-depleting phase again, and need to supplement with extra electrolytes to avoid the Keto Flu.

Bottom Line

It’s getting hot out there. This means it’s time to stay on top of your keto hydration. Form a plan to drink enough each day. Don’t forget electrolytes; add electrolyte drinks, bone broth and Dr. Colbert’s Enhanced Mutlivitamin. Then, have a hydrated, safe, and healthy summer in the Keto Zone.

The post Keto Hydration: How Much Fluid Do You Really Need? appeared first on Keto Zone® | Dr. Don Colbert, MD.

Many well-intentioned people warn about the potential dangers of eating a ketogenic diet. But is there any merit to these claims?

With so much conflicting information on the internet, it is hard to know what to believe. We’re here to tell you the straight truth about keto and your kidneys.

Keto Diet and Kidney Health Myths

You can find countless articles and videos warning you to avoid a ketogenic diet. As a result, people are often concerned about the health implications of a low-carb diet.

One of the primary concerns people have is whether or not a ketogenic diet is bad for the kidneys. Which is understandable, considering over 100,000 people experience kidney failure each year in the United States.

Due to the prevalence of kidney issues, many potential keto dieters are concerned about the following keto diet and kidney health myths.

Myth 1: Keto Diet is High in Protein

It’s a common belief that high-protein diets are hard on the kidneys. Limited research show high-protein diets are detrimental for those in late stage kidney failure. However, there isn’t any research showing high-protein diets are dangerous for those with healthy renal function.

With that said, even if high-protein was bad for the kidneys, a healthy ketogenic diet isn’t high in protein. The Keto Zone diet is high in healthy fat, low in carbs and moderate in protein.

So there isn’t any reason for concern about protein damaging your kidneys on a keto diet.

Myth 2: Keto Diet Causes Kidney Stones

Kidney stones form when mineral deposits crystalize together in the kidneys. The crystals primarily consist of insoluble calcium; other constituents include oxalates and uric acid. Since ketogenic diets cause an increased loss of electrolytes, some people speculate this can lead to kidney stone formation.

Yet, there isn’t any evidence to back this up claim.

In fact, most research shows low-carb diets generally improve kidney function. Which is especially true for those keto dieters who stay hydrated and make sure to keep their electrolyte levels up. On the Keto Zone diet we recommend that you drink enough water to stay hydrated. We also recommend that you supplement with electrolytes from Instant Ketones.

Myth 3: Ketosis = Ketoacidosis

Many people confuse ketosis and ketoacidosis. Ketoacidosis is a dangerous physiological state and occurs when you have high levels of both ketones and blood sugar, which causes the blood to become too acidic. As a result, damage can be done to the kidneys.

Ketoacidosis usually only occurs in those with Type 1 diabetes. If you have any insulin in your body at all, you will not go into ketoacidosis.

On the other hand, ketosis is completely safe and natural physiological state. Ketosis will not acidify your blood or damage your kidneys.

In fact, most research shows a ketogenic diet may actually support healthy kidney function! So then what actually causes kidney disease?

The Root Cause of Kidney Disease

The most common risk factor for kidney disease include:

• Diabetes
• Cardiovascular disease
• High blood pressure
• Smoking
• Poor diet

The common factor connecting all of these risk factors is inflammation. Inflammation is at the root of most chronic disease, and kidney disease is no different.

Interestingly, a ketogenic diet can help prevent kidney damage by reducing systemic inflammation in the body. Meaning, keto is actually good for your kidneys.

The Truth: Keto is Good For Your Kidneys

You don’t need to worry about a ketogenic diet damaging your kidneys. In fact, a healthy low-carb diet is likely to improve your kidney health.

Due to the fat that ketosis will lower systemic inflammation, you can expect a keto diet to support your renal function.

The Bottom Line

Low-carb diets don’t damage your kidneys.

A healthy ketogenic diet is moderate in protein. Furthermore, even high-protein diets only cause kidney damage to those with advanced kidney disease.

If you keep electrolyte levels up and stay adequately hydrated, you don’t need to worry about kidney stones on a keto diet.

Ketosis and ketoacidosis are not the same thing. Ketosis is a perfectly safe and natural metabolic state that will not acidify your blood and cause kidney damage like ketoacidosis.

Above all, a healthy keto diet can lower systemic inflammation and actually lead to better overall kidney function.

The post Is Keto Bad For Your Kidneys? Learn The Truth appeared first on Keto Zone® | Dr. Don Colbert, MD.