Electrolytes - KetoFitShop

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    Électrolytes

    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

    Électrolytes végétaliens, minéraux et multivitamines 20+ Go-Keto...

    €34,95

    Mélange pour boisson hydratante électrolytique sans saveur...

    €41,99

    Mélange pour boisson hydratante électrolytique Baies mélangées...

    €41,99

    Mélange pour boisson hydratante électrolytique Citron Lime...

    €41,99

    Mélange pour boisson hydratante électrolytique Pina Colada...

    €41,99

    Mélange pour boisson hydratante électrolytique Pastèque Lime...

    €41,99

    Mélange pour boisson hydratante électrolytique Sticks de...

    €41,99

    Mélange pour boisson hydratante électrolytique sans saveur...

    €50,99

    Mélange pour boisson hydratante électrolytique Fraise Limonade...

    €50,99

    Mélange pour boisson hydratante électrolytique Mango Re-Lyte...

    €50,99

    Mélange pour boisson hydratante électrolytique Baies mélangées...

    €50,99

    Mélange pour boisson hydratante électrolytique Citron Lime...

    €50,99

    Mélange pour boisson hydratante électrolytique pastèque citron...

    €50,99

    Mélange pour boisson hydratante électrolytique Pina Colada...

    €50,99

    Mélange pour boisson hydratante électrolytique Citron Lime...

    €24,99

    Mélange pour boisson hydratante électrolytique Baies mélangées...

    €30,99

    Mélange pour boisson hydratante électrolytique Citron Lime...

    €30,99

    Mélange pour boisson hydratante électrolytique Fraise Limonade...

    €30,99

    20+ Électrolytes Minéraux Vitamines Go-Keto x180

    €29,95

    Mélange pour boisson hydratante Fraise Limonade (30...

    €41,99

    Mélange pour boisson hydratante Framboise Mangue 244gr...

    €50,99

    Mélange pour boisson hydratante Citron Lime 244gr...

    €50,99

    Mélange pour boisson hydratante électrolytique Fraise Limonade...

    €24,99

    Mélange pour boisson hydratante électrolytique Mûre Re-Lyte...

    €24,99

    Immunité Ananas Orange Re-Lyte 15 sticks

    €28,99

    Immunité BlackBerry Re-Lyte 15 bâtonnets

    €28,99

    Mélange pour boisson Electrolyte Boost Citron Lime...

    €28,99

    Mélange pour boisson Electrolyte Boost Framboise Mangue...

    €28,99

    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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