Photo by Hameen Reynolds
Electrolytes on Keto: The Ultimate Guide to Avoiding Deficiency
Feeling headaches, fatigue, or muscle cramps on keto? You’re likely missing these 3 critical minerals that 92% of keto beginners neglect.
In This Guide:
Why Electrolytes Crash on Keto
When you cut carbs, your body flushes electrolytes through:
1. Water Loss
For every gram of glycogen lost, you excrete 3g water + electrolytes
2. Insulin Drop
Lower insulin = kidneys excrete more sodium
Electrolyte Deficiency Symptoms
Sodium
- Headaches
- Brain fog
- Lightheadedness
Potassium
- Muscle cramps
- Heart palpitations
- Constipation
Magnesium
- Muscle twitches
- Insomnia
- Anxiety
Top Electrolyte Food Sources
| Mineral | Best Foods | Amount per Serving |
|---|---|---|
| Sodium | Bone broth, olives, pickles | 500-1000mg/cup |
| Potassium | Avocado, spinach, mushrooms | 300-600mg/100g |
| Magnesium | Pumpkin seeds, almonds, dark chocolate | 100-150mg/oz |
Electrolyte Supplement Guide
Budget Option
DIY Ketoade:
- 1L water
- 1/4 tsp salt
- 1/4 tsp NoSalt (potassium)
- Lemon juice
Premium Option
LMNT Packets:
- Perfect sodium/potassium ratio
- Zero sugar
- Portable packets
Want Our Free Electrolyte Cheat Sheet?
Download our printable electrolyte tracker with 30+ food sources and supplement dosages.
Electrolyte FAQs
How much sodium per day on keto?
Aim for 5000mg sodium (2x RDA) to offset keto’s diuretic effect.
Can I just drink Gatorade?
No! Sports drinks contain only 10% of keto electrolyte needs and are loaded with sugar.
