Modern-day life is hectic and full of stress, which leads to a poor lifestyle resulting in an increase in body weight. For healthy living, controlled body weight is a primary condition, and so those who suffer from weight gain must control it. Keto Diet plan is an effective and proven option that can control the weight without any adverse effect on nutrition offered to the body, which is much needed.
Irrespective of your health condition, diet plans, and busy life, staying hydrated is most important for your overall well-being. Similarly, it can be any diet you are on; it is essential to include many fluids. Nevertheless, since the keto diet is considered a low-carb diet, water intake should be high compared to other diet plans. Hence it is more recommended by experts.
Ample water intake can play a significant role in bringing the best results in a keto diet. Understand the keto diet before following it, and more than that, the importance of water in a low-carb diet like the keto diet.
Why Should You Drink Ample Water In A Keto?
A ketogenic diet brings several benefits, but there are few common side effects too. Among all, dehydration can become a mild-severe side-effect in the Keto diet. Many people, who follow the keto diet, neglect the importance of extra water intake needed in their keto diet.
When you include carbs in your diet, they take care of water absorption. Carbohydrates play a significant role in holding water as well as Sodium in the human body. But the keto diet is all about restricting carbs. When you are on a restricted carb diet, that is nothing, but you are retaining less water. Hence, compared to any other diet type, you need to drink plenty of water when you are on keto.
Dehydration –Side effects
It is essential to monitor your water intake when you are following keto. What happens if you do not watch? You may suffer from mild dehydration, leading to issues like headaches, dry mouth, fatigue, and flu-like symptoms. In chronic dehydration situations, the user may suffer from long-term health issues as well. Hence it is imperative to manage and monitor water consumption if you are following a keto diet.
Electrolytes are important too
Calcium, Sodium, magnesium, and potassium are some of the major electrolytes that take care of your body’s hydration. When you are on keto, you avoid several salty processed carbs. Hence it is essential to increase total sodium intake when you are on a keto diet.
Keto diet always focuses on maintaining low levels of insulin, and hence body flushes out more and more Sodium than any other diet. So, you need to replenish the same and add electrolytes to your diet, especially Sodium. You can get most of the high fat and low carb lifestyle and achieve weight loss results as expected.
Water Weight Fluctuations
There will be drastic water weight fluctuation, and you can observe it in the first week of keto itself. But it is not a worrying condition since it is expected and one of the known results of the keto diet. When the body starts storing carbs, it helps in holding water. At least four grams of water are stored when there is an intake of one gram of carb. When you take out carbs from your body and your diet, water is also gone. Hence people on keto should keep an eye on maintaining the fluid level and water intake since it is a low-carb diet.
Importance of drinking more water
When you on keto, there is a significant transition that occurs in metabolism. As soon as you start the following keto, you are treated as a fat burner. Hence you need to supply fluid to your body.
- Since carb was helping the body to retain water, you need to replace the loss with more and more fluid intake.
- You will be on sugar cravings and hunger pangs on the keto diet. The same resulted because you are dehydrated. Always keep a glass of water near you instead of depending on sugar treat to curb your cravings.
- When you are on a keto diet, more and more ketones are reduced to the bloodstream. Understand that ketones are highly acidic. Even though most of the ketones are used to produce energy, others are flushed out instead of accumulating in the body. When you supply enough water, it helps your body, especially the kidney, to flush out unnecessary toxins.
- You follow a keto diet for weight loss, and hence water is needed for gearing up beta-oxidation. The process is nothing but where fats start breaking down, and energy is produced. You need to supply more water for this process since burning fat costs a higher amount of water. Compared to breaking carbs, fat demands more water.
How much water is needed in a keto diet?
Per day, a person must include 91-125 fluid ounces when he is on a keto diet. The same amount is suggested for adults on keto, and it definitely varies from person to person. The amount of water suggested for a keto diet may also depend on a person’s lifestyle and health condition. The amount of water is decided based on that individual’s weight, diet, age, and activity level.
For example, if you are on an exercise routine regularly or work in hot weather, you may need more fluid. If a person is on living a sedentary lifestyle or in case he is performing a desk job; his water demand may be less.
Even though experts suggest some standard water for a keto diet, it is better to drink as much as you need. Whenever you feel in a keto diet, you can intake fluid. It is better to intake a bottle of water as soon as you woke up in the morning. Keto diet is a low-carb diet, and it generates a thirsty feeling, hence always keep fluids ready for better results and to avoid dehydration.