Electrolytes – KetoFitShop

Electrolytes

During the keto diet and especially if you work out as well, your body will lose minerals, aka electrolytes. These are essential to stay hydrated and to keep up energy, so you may well need an Electrolyte powder or capsule as a supplement. At KetoFitShop, you’ll find just what you need. Read more below

VEGAN 20+ Electrolytes...

€34,95

Minerals Electrolyte powder...

€18,50

Re-Lyte Electrolyte Drink...

€41,99

Hydration Drink Mix...

€41,99

Hydration Drink Mix...

€41,99

Re-Lyte Electrolyte Drink...

€41,99

Hydration Drink Mix...

€41,99

Re-Lyte Electrolyte Drink...

€41,99

Hydration Drink Mix...

€50,99

Hydration Drink Mix...

€50,99

Hydration Drink Mix...

€50,99

Hydration Drink Mix...

€50,99

Hydration Drink Mix...

€50,99

Hydration Drink Mix...

€50,99

Hydration Drink Mix...

€50,99

Hydration Drink Mix...

€30,99

Hydration Drink Mix...

€30,99

Hydration Drink Mix...

€30,99

20+ Electrolytes Minerals...

€29,95

Welcome UL-KD001

€119,74

Why Electrolytes are Important in the Ketogenic Diet

People following a ketogenic diet will often hear or read about electrolytes. What are electrolytes exactly and what’s the importance of it, especially when you’re living a keto lifestyle? By reading this article, you’ll soon have the answers.

 

 

What are electrolytes?

 

 

Electrolytes are essential minerals that you need for many vital functions, as they spark your cells throughout your body. Chemically speaking electrolytes – or essential minerals – carry positive and negative ions that have an electric charge when they are dissolved in liquid (your blood or sweat, for instance).

 

 

The ‘sparks’ that are formed when these minerals are dissolved, are used in many metabolic processes. One of those important roles is that electrolytes keep you hydrated [1], but they also support a healthy muscle function [2] and nerve system [3].

 

 

Important electrolytes that your body needs are:

 

 

       

  • Sodium
  •    

  • Potassium
  •    

  • Chloride
  •    

  • Calcium
  •    

  • Magnesium
  •    

  • Phosphate
  •    

  • Bicarbonate
  •  

 

 

The importance of electrolytes in a ketogenic diet explained

 

 

So why is it that electrolytes are especially important when following a ketogenic diet? Aren’t they important for everyone? Well… yes, everyone needs a good balance of electrolytes to keep hydrated and a body that functions normally. But it’s especially important for Ketonians, here’s why:

 

 

When eating keto, you greatly reduce the amount of carbs in your diet. As a result, your insulin levels drop. This is a good thing! But it also has some other effects:

 

 

       

  • You lose a lot of water
  •    

  • With this water, you lose essential minerals, like sodium, magnesium
  •  

 

 

Losing more water is not so much the problem; losing essential minerals, however, is something you do want to avoid. Therefore, it’s extra important to watch your electrolyte balance when you’re following a ketogenic diet.

 

 

SUMMARY

 

 

Electrolytes are essential minerals that your body needs for many key functions. As you lose extra electrolytes when following a ketogenic lifestyle, you need to watch this balance carefully.

 

 

Signs of low electrolyte levels

 

 

When important minerals, like sodium, magnesium, and potassium, aren’t in balance in your body, you may notice some unpleasant signs, like:

 

 

       

  • Nausea
  •    

  • Muscle cramps
  •    

  • Dizziness
  •    

  • Headache
  •    

  • Palpitations
  •    

  • Fatigue
  •    

  • Heavy legs
  •  

 

 

These are all signs it could be helpful to do something about your electrolyte balance. Some people who have just started eating keto also experience these symptoms. The common name for these symptoms at the beginning of your keto adventure is the ‘keto flu’. The symptoms are not felt as strong by everyone who starts with a ketogenic diet. However, studies have shown [4] that electrolyte loss and dehydration can amplify or even be the main cause of the keto flu.

 

 

So keep up your electrolytes, especially at the start of your keto lifestyle! You don’t know how to do this? Don’t worry, let us help you out.

 

 

How to keep up your electrolytes

 

 

There are a few basics that are important to know about replenishing your electrolytes. We’ve put up a list of important thoughts to keep in mind:

 

 

       

  1. Consuming electrolytes through your diet is the best way to replenish
  2.    

  3. Foods like watermelon, avocado, and chicken are rich in electrolytes
  4.    

  5. Drinks like pure fruit juice, coconut juice, and sport drinks are rich in electrolytes, but be warned, these are usually full of carbs!
  6.    

  7. Try to avoid exercising outdoors during the hottest time of day, as excessive sweating can cause your electrolytes to drop
  8.    

  9. Drink a lot of water, but not too much, as you can also flush electrolytes out of your body if you drink too much
  10.    

  11. Watch your electrolyte balance especially when you’re sick or had a workout
  12.  

 

 

SUMMARY

 

 

An imbalance of electrolytes is related to dehydration, excessive sweating, and (switching to) a keto diet. It is important to eat food and drink beverages that are rich in electrolytes.

 

 

Electrolyte supplements: what to look for?

 

 

Apart from consuming foods and drinks that are rich in electrolytes, you can also choose to implement electrolyte supplements into your diet to keep up this balance. It can be beneficial for all kinds of people, for instance people who:

 

 

       

  • Exercise for longer than an hour
  •    

  • Don’t have time to eat a healthy, balanced diet every day
  •    

  • Are exposed to high temperatures for a long time
  •    

  • Suffer from a disease
  •    

  • Sweat intensively, for instance during or after exercise
  •  

 

 

Supplements with electrolytes help your body to keep up its level of minerals. Electrolyte supplements come in different forms. There are for instance tablets, sport drinks, gels, powders, and capsules.

 

 

When you’re looking for a supplement, there are a few things you need to keep in mind. This is what you need to know:

 

 

       

  • Sugar - Some electrolyte-rich sport drinks contain a lot of sugar in the form of glucose. When in ketosis or on another low carb diet, you will want to avoid these.
  •    

  • Allergens – Usually, electrolyte supplements only contain minerals, and allergies for minerals are very, very rare. However, when you choose a supplement that also contains whey protein or maltodextrin, you need to be more careful if you, for instance, have a lactose allergy or celiac disease.
  •    

  • Amount of electrolytes – The standard electrolyte supplements contain as much electrolytes as naturally occur in your body. We call these isotonic supplements and it’s best to use them for short, intensive workouts. When you exercise long (more than 3 hours, but not too intensely, it’s better to choose the hypotonic supplements. For extreme sports and exercising, it’s best to go for the hypertonic supplements.
  •    

  • Calories – Make sure the supplement of your choice doesn’t contain too many calories. Sport drinks with electrolytes usually contain more calories, as they contain more sugar. If you don’t exercise that much, it’s better to choose another supplement.
  •    

  • Taste – I know, you don’t like the taste of some supplements and you prefer a supplement with a nice tropical, fruit forest, or lime taste. However, don’t forget that this often means artificial sweeteners and flavoring are added. If you don’t want these, try one with a natural taste.
  •  

 

 

Conclusion

 

 

Electrolytes are important, as your body needs these ‘sparks of energy’ to keep going and to stay healthy. When you’re eating keto, you need to pay special attention to your electrolyte balance, as you lose more fluids and thus also more electrolytes.

 

 

Consuming healthy, natural, and pure foods is a good way to replenish your body with electrolytes. If you’re not sure this is enough, or if you, for instance, exercise heavily, supplements can be very useful.

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