electrolytes

2t9nty

I have been feeling tired and a little out of sorts. I feel light headed at times. I have been adding a half teaspoon of salt to the gallon of Crystal Light I drink every day to stay hydrated. I track sodium, and I am keeping it in the 4000 - 5000 range. When I go for a walk, I often get a headache afterwards. The food thingy says my potassium is 1000 to 1500 or so most days.

I think maybe it is time to supplement potassium and magnesium.

Any other suggestions?

A minor irritant is that the script thing to insert net carbs in the food page seems to have quit working for me. Maybe I am more irritable too.

T1DCarnivoreRunner

Sounds like you should supplement magnesium and more sodium. If you are sweating much when you walk, you probably need more than 5K per day. Try increasing to 6K-7K for a week and see how that works out. Go ahead and supplement Mg as well. You shouldn't need to supplement K once you get enough Na and Mg, but it probably won't hurt either.

kpk54

The more fluids you drink, the more you're flushing out electrolytes. A gallon of water is a lot. As posted above, increase sodium and possibly magnesium.

2t9nty

I got some Morton's Lite salt and epsom salts. I added a teaspoon of each to the Crystal Light. I did not walk today. Sodium for the day is over 4000, and I have not eaten supper yet.

I went to Logan's for lunch, so I will be over my calorie goal today, but not by much, and it is the first time in a couple of weeks. At Logan's I got an 8 oz sirloin, a house salad with no croutons, blue cheese dressing and steamed broccoli, so I was good, but it was still 746 calories.

If I am within 200 calories of my calorie goal after logging everything, I might walk my loop after supper just to to see if the new Crystal Light mix is helping with the headache afterwards. Otherwise I will wait until tomorrow.

kpk54

In regards to potassium, it is not required on USA food labels so many/most of the entries in MFP's database do not show potassium amounts. I think most of us may get considerably more than what is reflected in our nutrient reports. Hopefully.

GaleHawkins

midwesterner85 wrote: »

Sounds like you should supplement magnesium and more sodium. If you are sweating much when you walk, you probably need more than 5K per day. Try increasing to 6K-7K for a week and see how that works out. Go ahead and supplement Mg as well. You shouldn't need to supplement K once you get enough Na and Mg, but it probably won't hurt either.

This is what I found in my case.

ladipoet

@2t9nty ...you may be one of those people whose body actually requires more sodium than most of us. I have found that my body likewise requires/prefers to be in the 6000-8000mg range where sodium is concerned and if my daily intake is lower than that, I always get cramps in my calves and feet in the morning when I wake up. I'm still dealing with this issue 2.5 years after starting Keto and even though I DO also supplement Magnesium and Potassium as well!

KnitOrMiss

Also, please try supplementing the mag FIRST and lay off the potassium. If I add potassium, it makes me dump magnesium. I apparently get enough potassium in foods, but unless you're eating all grassfed organic meats and dairy, you likely can't get the mag from food. Crops are deficient due to depleted soils, lack of rotations/rest of fields, pesticides, GMO's, etc. Of the first world population, something like 75-90% of folks are deficient in magnesium, and most of those don't know it... Magnesium is needed in over 300 enzymatic processes in the body...

2t9nty

ladipoet wrote: »

@2t9nty ...you may be one of those people whose body actually requires more sodium than most of us. I have found that my body likewise requires/prefers to be in the 6000-8000mg range where sodium is concerned and if my daily intake is lower than that, I always get cramps in my calves and feet in the morning when I wake up. I'm still dealing with this issue 2.5 years after starting Keto and even though I DO also supplement Magnesium and Potassium as well!

I will bear this in mind. I am in the 4K to 5K range now + added salt that is not calculated in the MPF foods. I am being a lot more aware of it for sure. I had three servings of olives with lunch, but that is to make sure I am in the 4K to 5K range (and because I like them).

retirehappy

You might want to try this ketoaide recipe, it is from the ketonicforums:

https://www.ketogenicforums.com/t/ketoaide-homemade-ketoade/5198/20