Electrolytes
knorris84
Posts: 141 Member
I've been in ketosis about a month and half. I had the keto flu about 2 weeks in and got over it pretty quickly. It wasn't too bad either but I've been drinking Powerade zero everyday since day one. As I've been reading different things I've been looking more at my different levels and have been trying to get my sodium, potassium, and magnesium in mainly by pill form. Yesterday I was really low on all and drank some salty water and took potassium and magnesium pills last night to get to the correct level. Probably the first time I've been right on mark. This morning I woke up and feel terrible. Like my whole body aches, I'm exhausted feeling, and dizzy when I stand. I have absolutely no energy at all! What could be the problem? Should I do something this morning to even it out or did I over do it? Help this sucks! I have a 2 year old with a birthday party to plan for Saturday. I need my energy and clear headedness back! Any suggestions would be much appreciated!! Thanks!
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Replies
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Ketorade.
Lite-salt, 1/4 tsp or no-salt if you add sodium separately.
Add to water or powerade zero.
flavor if you want, something like MiO is my goto.
Stock, broth, electrolyte tablets, or the like. It makes a difference, at least it did for me, and many others before. I've literally downed a cup or two of chicken stock when I was feeling the worst, and it makes a difference so fast. That's the upside of keto flu.. we're not actually sick.1 -
I think you overdid it and you should listen to your body re: supplementing. It sounds like you were feeling pretty good before you read these things and tried to target some levels you saw recommended. There is such a thing as too much information at times. Perhaps your levels are good just with your current diet. Maybe you just need sodium. Maybe you don't even need that. Everyone is different.3
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CentaurusSoter wrote: »Ketorade.
Lite-salt, 1/4 tsp or no-salt if you add sodium separately.
Add to water or powerade zero.
flavor if you want, something like MiO is my goto.
Stock, broth, electrolyte tablets, or the like. It makes a difference, at least it did for me, and many others before. I've literally downed a cup or two of chicken stock when I was feeling the worst, and it makes a difference so fast. That's the upside of keto flu.. we're not actually sick.
Thank you so much!!!!0 -
cricketpower wrote: »I think you overdid it and you should listen to your body re: supplementing. It sounds like you were feeling pretty good before you read these things and tried to target some levels you saw recommended. There is such a thing as too much information at times. Perhaps your levels are good just with your current diet. Maybe you just need sodium. Maybe you don't even need that. Everyone is different.
I'm starting to think the same thing. I felt GREAT before it! Thank you so much for your thoughts!!!0 -
Powerade Zero has jack-crap in regards to electrolytes really.
I'd just do the sodium and leave mag and potassium alone. There's a lot more potassium in foods than we realize as most companies do not report it. Mag is only necessary if you end up with muscle cramping.
Hit the lower level on sodium. Try 3000mg to start instead of going for the top of the range, increase if it appears to not be enough. As long as our sodium is topped up, our body preserves the electrolyte levels of the others.
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baconslave wrote: »Powerade Zero has jack-crap in regards to electrolytes really.
I'd just do the sodium and leave mag and potassium alone. There's a lot more potassium in foods than we realize as most companies do not report it. Mag is only necessary if you end up with muscle cramping.
Hit the lower level on sodium. Try 3000mg to start instead of going for the top of the range, increase if it appears to not be enough. As long as our sodium is topped up, our body preserves the electrolyte levels of the others.
I got to 4000 on sodium yesterday so should I do a little this morning to see if that helps and then just steer clear of the others for now? I feel like I'm about to pass out today0 -
I did just check blood pressure bc I'm all red faced and typical high blood pressure symptoms but it's 121/80 so I don't think that's it.0
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baconslave wrote: »Powerade Zero has jack-crap in regards to electrolytes really.
I'd just do the sodium and leave mag and potassium alone. There's a lot more potassium in foods than we realize as most companies do not report it. Mag is only necessary if you end up with muscle cramping.
Hit the lower level on sodium. Try 3000mg to start instead of going for the top of the range, increase if it appears to not be enough. As long as our sodium is topped up, our body preserves the electrolyte levels of the others.
I got to 4000 on sodium yesterday so should I do a little this morning to see if that helps and then just steer clear of the others for now? I feel like I'm about to pass out today
Yes. Keep the sodium, and don't take the potassium and mag and see how you do.0 -
Personally, from what you've described here so far, I would be drinking a lot of water right now. Eating food and salting as you normally would. And only supplementing sodium if you feel dizzy, lightheaded. Try 1/4 tsp at a time if you feel you need it, then give it some time, and see if it makes you feel better or worse.
I highly encourage you to let your body be your guide. It's good to be familiar with the symptoms if your electolytes are off, and it's good to know what to do about it. But don't try to fix what isn't broken.2 -
Low electrolyte symptoms is usually brain fog, headaches, stomach upset and/or BM issues, fatigue, muscle aches/weakness and eventually spasms.
Postural hypotension is when BP falls when one stands up. It will cause tunnel vision, light headedness and possibly fainting in the first few seconds of standing up. Getting more salt/sodium, and adequate water, will usually help with that.
Potassium and magnesium will fall if you are low on sodium for days. For mist, if you take care of sodium, you will not need extra potassium or magnesium.
Be careful of potassium. You can get too much of that. Most do not need to supplement it.
Some supplement magnesium when sodium is low and they are getting constipated. It can loosen stools.
But most just need extra sodium. I agree with taking 1/4 - 1/2 tsp throughout the day as needed (to eliminate symptoms).0 -
I would suggest drinking straight water - tap water, filtered with a Brita if you desire. Aim for about 1L over the next hour, then see how you are feeling within 2-3 hours. I'm guessing you will be feeling better.2
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Thank you all so very much for all of your replying. You all have given me some great advice. I knew I was feeling great and then read too much into things and second guessed myself. I will stay away from potassium and magnesium unless I am told I need it. I'm sorry for such a late reply back. We were notified of a death in the family and it got a little hectic. Before I saw any suggestions of how to go from where I was I tried to just fix the symptoms so that I could leave my house to be with family. I ended up putting a 1/2 a tsp of salt in a 32oz Powerade zero, yes I know now they aren't helpful but it's all I had at the time and was in a hurry, but anyway I sipped on it for like 2.5 hours and I'm feeling back to myself now. Thank you all so very much! I absolutely love this group!5
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Potassium caused me problems. I felt worse while trying to consume more of it and cramped more, which seemed odd but was true. Magnesium and Salt supplementation are most important for me and I've found the type of salt matters. But honestly, It's mostly just salt for me. Magnesium really seems important only when It's running season.
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Potassium caused me problems. I felt worse while trying to consume more of it and cramped more, which seemed odd but was true. Magnesium and Salt supplementation are most important for me and I've found the type of salt matters. But honestly, It's mostly just salt for me. Magnesium really seems important only when It's running season.
That makes sense! I ended up having back spasms and felt like I'd been hit by a Mac truck and as soon as I did the salt yesterday and stayed away from the other is was almost like my muscles just loosened up. Yesterday morning my back hurt so bad to breathe and then by last night it was hurting at all...crazy what things can do to a body.0 -
Thank you all so very much for all of your replying. You all have given me some great advice. I knew I was feeling great and then read too much into things and second guessed myself. I will stay away from potassium and magnesium unless I am told I need it. I'm sorry for such a late reply back. We were notified of a death in the family and it got a little hectic. Before I saw any suggestions of how to go from where I was I tried to just fix the symptoms so that I could leave my house to be with family. I ended up putting a 1/2 a tsp of salt in a 32oz Powerade zero, yes I know now they aren't helpful but it's all I had at the time and was in a hurry, but anyway I sipped on it for like 2.5 hours and I'm feeling back to myself now. Thank you all so very much! I absolutely love this group!
It's true they aren't helpful if you are looking at their electrolyte content, but they are darn tasty and convenient. Def smart to dump more salt it one in a pinch. You can just shake and sip.
I just prefer to make my own mostly due to efficiency of electrolytes and cost. Powerade Zero tastes better than the ones I make.
If it didn't cost me an arm and a leg to keep my pantry full of them, I'd dump extra salt in them and have them all the time.
Glad you are doing better.
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baconslave wrote: »Thank you all so very much for all of your replying. You all have given me some great advice. I knew I was feeling great and then read too much into things and second guessed myself. I will stay away from potassium and magnesium unless I am told I need it. I'm sorry for such a late reply back. We were notified of a death in the family and it got a little hectic. Before I saw any suggestions of how to go from where I was I tried to just fix the symptoms so that I could leave my house to be with family. I ended up putting a 1/2 a tsp of salt in a 32oz Powerade zero, yes I know now they aren't helpful but it's all I had at the time and was in a hurry, but anyway I sipped on it for like 2.5 hours and I'm feeling back to myself now. Thank you all so very much! I absolutely love this group!
It's true they aren't helpful if you are looking at their electrolyte content, but they are darn tasty and convenient. Def smart to dump more salt it one in a pinch. You can just shake and sip.
I just prefer to make my own mostly due to efficiency of electrolytes and cost. Powerade Zero tastes better than the ones I make. If it didn't cost me an arm and a leg to keep my pantry full of them, I'd dump extra salt in them and have them all the time.
Glad you are doing better.
Thank you! I love them and a little extra salt in them has been awesome when needed.0
