The keto diet, short for ketogenic diet, is a popular option recommended by experts for those who want to lose weight. Following the keto diet involves reducing the amount of carbohydrates and increasing the amount of fats that you consume such that carbohydrates constitute only around 5% of your diet and fats constitute around 75% (the remaining being protein). There are many guides out there that explain how the keto diet works, but an important aspect of the diet that isn’t spoken about widely enough is the ideal water consumption.
Consuming the right amount of water everyday is crucial to maintaining good physical health. It is especially important to carefully regulate the amount of water you consume when you are trying to lose weight. However, the ideal amount of water to drink when you are trying to lose weight depends on the diet that you are following. When you are following the keto diet, you are making some big nutritional changes, and therefore, you should change your water consumption accordingly. Read along to learn more about how the keto diet affects your water requirements and find out the ideal amount of water you should drink when on keto.
Effect of the keto diet on your water requirement
At the beginning of this diet, it is likely that you will excrete a large amount of water from your body, resulting in rapid weight loss. This is because of the fact that you are cutting down your carbohydrate consumption. Carbohydrates play important roles in the body. One of their functions is to retain water. For every gram of carbohydrate that you store, you store around 4 grams of water. The keto diet also makes you burn carbohydrates faster, which also releases the water stored along with them. When fewer carbohydrates are stored in your body, you retain less water so you feel dehydrated faster.
Another nutrient that carbohydrates retain is sodium, which also retains water. Since you are retaining less sodium on keto, you also retain less water. Moreover, you also excrete excess ketone bodies at the beginning of the diet. Both of these factors lead to further dehydration. Therefore, it is important for people on the keto diet to increase their water consumption.
The importance of staying hydrated
Keto dieters should closely monitor their hydration levels, more than people who are following a normal diet. But why is it important to stay hydrated in the first place?
Not drinking a sufficient amount of water can lead to dehydration, a medical condition that exists on a spectrum of mild to severe. Dehydration has several adverse effects on the body, the most common ones being:
● Dry skin
● Inability to concentrate
● Lowered cognitive abilities
● Rapid heartbeat
● Rapid breathing
All of these effects are also symptoms of dehydration. Clearly, staying hydrated is important for our body and mind to operate optimally. Those on a keto diet should be especially attuned to these symptoms as they are more likely to experience dehydration.
Furthermore, staying adequately hydrated will aid you in your weight loss efforts. Water stabilizes your metabolism and ensures that you are consuming more calories than you have to. Therefore, drinking enough water is important for the keto diet to be effective.
A well-observed side-effect of the keto diet is the risk of developing kidney stones, caused as a result of dehydration and mineral imbalance. This is a serious side-effect, but one that can be prevented by ensuring that you are hydrated.
How much water should I drink on keto?
With all that being said, you might be anxious to know exactly how much water you should consume on keto. Several researchers have tried to put a number, but the correct answer is that it depends on the person. Different people have different BMIs, daily energy demands, medical conditions, and (most importantly) water requirements. All of these factors must be considered to accurately estimate exactly how much water a person on keto must consume. The following are some tips on how you can ensure that you are hydrated:
● Notice when you are thirsty: The most important starting point is the signal that your body sends you. Pay attention to your body to determine whether or not you are thirsty. Every time you are, have a glass of water. Since you are on the keto diet, you may be receiving these signals more often.
● Build a routine: After observing these signals for a few days, you will have a pretty good idea of the times of the day when you feel thirsty. Notice these patterns so that you can make drinking water a routine. Ensure that you space out your water consumption- have small amounts throughout the day rather than a large amount all at once.
● Set a rule: Set a rule for how much water you should drink at each of these times- for example, one glass of water.
● Track your intake: There are numerous fitness apps that allow you to measure your water intake and set reminders. Two examples are the Apple Health app and Fitbit.
● Lower caffeine intake: Caffeine makes you feel more dehydrated, so it’s best to eliminate it from your diet.
One way to determine if you are drinking the right amount of water is to observe whether you are experiencing any of the symptoms of dehydration. Moreover, having clear, light-coloured urine is a sign that you are properly hydrated.
The keto diet has given results for thousands of individuals. However, those who are new to the diet must take precautions before starting the diet plan to ensure that it is effective and doesn’t harm their physical health. One of the most important aspects to take care of before starting this diet is water consumption. Keto dieters should ensure that they drink more water than usual because of the low carb content in their diets, which leads to higher water excretion. However, the task of figuring out exactly how much water to drink on keto can only be accomplished by the individual.