Ketosis and Thirst
As a side consequence of the water loss that might occur during ketosis, some people may experience increased levels of thirst. On the other hand, having a high concentration of ketones in the body can also cause you to get dehydrated and throw off your electrolyte balance. These two reactions each have the potential to result in difficulties.
Dehydration is one of the negative effects of ketosis, according to research by Trusted Source on the effects of ketogenic diets on athletic performance. Because kidney stones are a result of dehydration, athletes may also have a higher chance of developing this condition.
Drink a lot of water and other low-carb/low-sugar beverages to keep yourself from getting dehydrated. Seek medical attention immediately if you have any signs of dehydration, including intense thirst or urine that is a dark color.
Another aspect of the matter is that some people may overcompensate for the loss of carbs and starches by increasing their sodium intake when on a keto diet. This can lead to a feeling of thirst all the time. Those doing keto should measure and monitor their sodium intake on a daily basis in order to avoid any of the symptoms of dehydration. Many on the keto diet complain of experiencing dry mouth. This is a direct result of the body switching from carb/starch burning to body fat burning. It’s a natural result and nothing to worry about. Common sense tells you that if you’re thirsty or your mouth is dry, get a glass of water. It’s just that simple. In most cases, your dry mouth will disappear in a few weeks after your body adjusts to the new keto regime. If you continue to experience dry mouth, or it gets worse, then consult a medical practitioner – it may be a symptom of something more serious.
The function of water in your body
How much water do you need? You lose between 8 and 12 cups of water every day through breathing, sweating, urinating, and going to the bathroom. In general, men need at least 12 cups of fluid every day, while women need at least 9 cups. Exercise, hot weather, being at a high altitude, eating a lot of fiber, and losing more water when you drink coffee or alcohol are all things that raise your fluid needs.
To stay healthy, everyone needs a different amount of water. The color of your urine right after you get out of bed is a good way to tell how much water you’ve had. If your urine is the color of lemonade or straw, you are getting enough water. If you are dehydrated, your urine will be dark, about the color of apple juice. It is important to replenish the water in your body by drinking drinks and eating foods that contain water. Most of your fluid needs should be met by water, but soups, milk, 100% fruit juice, and decaffeinated teas are also good choices. Also, fruits and vegetables have a lot of water in them. It’s best to try to drink at least eight cups of liquid every day since it’s hard to keep track of how much water you absorb.
Tips for Staying Hydrated
You should drink a glass of water as soon as you wake up, even before you have your first cup of coffee. Keep a bottle of water with you at all times. Make a list of liquid goals for yourself. If you want to save some calories, get rid of those drinks with a lot of sugar. If you drink the recommended minimum amount of water, you will help your body work better, and your health as a whole will improve. Talk to a healthcare professional if you want to learn more about how to drink more water or if you want to know if you are getting enough water to meet your body’s needs. This is especially true if you’re doing triathlons and/or marathons. Don’t like simple water? If you like the way carbonated drinks make you feel, buy yourself a home carbonation kit. You can add a piece of lime or lemon to your water to give it a little more flavor, or you can make fizzy water that has been infused with fruit.
Keeping keto and keeping hydrated are sometimes a challenge, especially if you are living a very active and focused life. If you find you don’t like carrying a water bottle with you everywhere, you can usually find drinking fountains in public and business buildings, factories, and public parks. America is known for the abundance of its drinking fountains, something the civic-minded leaders pushed for over a hundred years ago across the country when a long hike meant bringing along a canteen.