You'll always have to increase your sodium well above the recommended RDA- there's a post in the Launchpad that talks about electrolytes that is very useful. One way to keep high sodium is to have sole water on hand, which is basically salt-saturated water. You start at 1 tsp of it diluted in 4-8 oz of plain water and work your way up to 1 tbsp. at a time in that plain water. I have about 2 tbsp. per day, and today I've had five because I accidentally depleted myself yesterday.

I love pickles. I also have those little salt and pepper sachets in my bag, and have salt on all the things. But I like salty fatty food, which is why Keto works for me I guess

kpk54 wrote: »

Ha! I used to be on blood pressure meds and ate "low sodium". Somewhere along the way after weight loss and NOT being on BP meds, I switched to keto.

I reluctantly followed the advice in the Launchpad regarding upping sodium. Boullion cubes with EXTRA salt added, dill pickles and pickle juice became my friends as did 100-200mg of magnesium glycinate. I don't seem to need as much now but sure did initially.

Leg cramps are no fun. Never really got keto flu because of being proactive with salt.

I will "cushion" my bolded comments above by reiterating I previously ate LOW sodium and reluctantly (could read cautiously) followed the advice and it benefited me.

Hopefully you are not still eating "highish" carbs and being too "extreme" on the sodium. To be more specific of the path I chose, I began eating keto to see if it might help with my neuro disorder similar to how it works with epilepsy and chose to jump in feet first in regards to keeping carbs less than 20. My supplementation with sodium did not start until the 1st day I became light headed. Probably 2-4 days eating keto level. Many would not agree with waiting until then but I'm not one to supplement until I experience the need to. The lighted headedness and clammyness was my sign and drinking extra salty broth helped quickly (about 20 minutes). Same with the magnesium for leg cramps. After 2 or 3 nights of leg cramps, I not only drank my broth with added salt (which was at most ~2000-2500mg), I began taking 100-200mg of magnesium. No need for higher amounts for me. Ever. My use of "salty boullion" today is only 1-3 times a week but that is MY body.

TL:DR: Need for increased sodium is common. Advice given in the Launchpad is good. Experts agree. There are many videos posted throughout the forum by docs, researchers, experts confirming the need. However, if you're still eating a considerable amount of carbs, there may be no need to increase sodium. That would most likely just make you "swollen", puffy, retain fluids.

cstehansen wrote: »

If you have sodium sensitive HBP, the upping sodium could be dangerous. However, only a minority of those with HBP are sodium sensitive and only around 15% of people have HBP.

According to the study "Urinary Sodium and Potassium Excretion, Mortality, and Cardiovascular Events" published in the New England Journal of Medicine which followed almost 102,000 people over 3.7 years, optimal sodium levels are between 4 and 5 grams (4000 and 5000 mg) per day, not the 2.3 g (2300 mg) recommended.

Getting a subscription is free for those interested and searching for study 371:612-23 to see full study. Below is a table from it showing death and major cardiovascular events in relation to sodium and breaks it down for several other characteristics including blood pressure.

And this McMaster University study was not involved in any prescribed dietary regime, so not ketogenic per se.

Salty broths, naturally salty foods (cheese and butter) boiled eggs with Himalayan salt, pickles and pickle juice is my go to items.