How much water on a Keto focused Diet

Mark_MN1
Mark_MN1 Posts: 9 Member
edited November 28 in Food and Nutrition
I have hear many places that if you start a Keto diet that more water is required. Does anyone have any insight on this?

Replies

  • RelCanonical
    RelCanonical Posts: 3,882 Member

    It's usually best to go based on the urine scale for level of hydration. If your urine too dark, drink more.

    Urine-Scale-1.jpg

    As far as needing more water: carbs tend to make you retain water, so it doesn't get flushed out as quickly as it does with low-carb diets like keto. This is why people on low-carb diets with sometimes see big losses early on - it's water weight dropping due to lack of carbs.
  • rsclause
    rsclause Posts: 3,103 Member
    I didn't need to force myself to drink more getting thirsty took care of it.
  • Mark_MN1
    Mark_MN1 Posts: 9 Member
    RelCanonical wrote: »
    It's usually best to go based on the urine scale for level of hydration. If your urine too dark, drink more.

    Urine-Scale-1.jpg

    As far as needing more water: carbs tend to make you retain water, so it doesn't get flushed out as quickly as it does with low-carb diets like keto. This is why people on low-carb diets with sometimes see big losses early on - it's water weight dropping due to lack of carbs.

    Yah I have noticed that big early loss, 5lbs in the frist two days. Thanks for the scale.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Low carbs = lower insulin = less water and electrolyte retention.

    Ketoers do Lise a fair bit of water at first due to low carb intake, but more worrisome is usually the list electrolytes. Make sure to get 2300-3000+ mg if sodium a day (2300 mg sodium = 1 tsp salt) to avoid low electrolytes.

    I find drinking to thirst is usually enough for water intake. Perhaps more on very hot days or days with strenuous exercise.
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