How much water should I drink on keto ?
It has been a long day and you’re tired of thinking “how much water should I drink on the keto?” or how will I stay hydrated throughout the day? Don’t stress out searching for answers because there is no rocket science involved in this.
A human needs to have around 2 liters of water every day for the body to function normally. This is the least you can do whether in keto or not. Keto requires more than two liters of water (ideally 3 liters).
Drink as much as you can. There is no problem if you 5 liters of water during ketosis. The basic reason being that each glycogen molecule holds a handful of water molecules which helps us stay hydrated. During keto, our body is deprived of these water molecules present along with glycogen due to the absence of carbs. This also signifies that the essential electrolytes present in the body also gets lost while it loses these water molecules.
Does water speed up ketosis?
Yes it dose. Water is one of the key ingredients of ketosis. When you first start keto diet You body start to lose carbohydrates in a rapid speed . With carb it loses a lot of water along with minerals . Drinking ample amount of water is a must in this phrase. In this stage Water goes a long way in speeding up the process of Ketosis.
Here are the five reasons why one should drink more water to speed up ketosis
1.Replenish the water you lose
Drinking water helps to replenish the water you lose in the process of ketosis. With the elimination of carbohydrates from the diet, the body loses water molecules along with glycogen stored in the muscles, which may lead to fatigue, lethargy and in severe cases, dehydration.
The lost water needs to be periodically replenished so that one might retain their optimum water levels without compromising on any other dependent or independent variable in context to the general process of ketosis.
2.Minerals and Salts
The efficient bodily functioning among humans is rested upon the correct quantitative presence of minerals and salts. As the loss of water occurs during ketosis, the body needs to be able to rejuvenate these essential minerals to continue the smooth functioning of the body.
3.Natural lubricant to the kidneys
Water acts as a natural lubricant to the kidneys and catalyzes the general functioning of the organ. therefore, drinking optimal amounts of water, while undergoing the process of ketosis, ensures that and individual ends up with a healthier body, as well as a healthier, more efficient kidney!
the logic behind this being that the ketone levels in the urine fall over time, and need to be taken care of while partaking in ketogenic processes.
One of the most pressing cons of a ketogenic diet is the eventual onset of bad breath, which is more commonly known as “keto breath”.
It is caused by the ketone acetate present in ketogenic foods, like raspberries and even pineapples. an increase in the quantity of water consumed helps to remove the bad breath and helps to maintain a fresh feeling in your mouth.
5.Increase Metabolism Rate
Metabolism rate tends to be higher for people having an ample amount of water throughout the day.
Keto water recipe
As we are all aware, the process of ketosis involves a lot of water loss and hence keep the body hydrated is something one must be consciously aware of.
Under normal circumstances, an average adult should drink at least two liters of water a day, and while on ketosis, that amount should ideally go up by at least half a liter to ensure optimum results.
Another well-known fact about the ketogenic dietary system is the near removal of carbohydrates from the diet. In an attempt to avoid carbohydrate-rich foods we often miss out on important mineral supplements such as potassium and sodium.
To avoid that, keto specialists have come up with a solution known as the keto water recipe. This is an electrolyte boost supplement drink that makes sure that the body gets the right amount of potassium and sodium without tampering with any carbohydrate at all.
How to use water for keto diet ?
There are two ways of going about this process.
The first one is to add 5 grams of potassium bitartrate, which is more commonly known as cream of tartar along with one gram of sea salt, or Himalayan pink salt or even regular table salt.
Cream of tartar provides the potassium electrolyte while the salt provides the sodium electrolyte. The nutritional value of this drink is as follows.
The potassium mixture contains about 800 mg of potassium which is 20% of the prescribed daily requirement of the body. In terms of the salt, one gram of salt contains 500 mg of sodium which is again, approximately 20 % of the suggested requirement.
The other method is to use a single ingredient, called Salt Lite. This is a salt which is a 50% deficit in sodium hence making it an equal supplement of both sodium and potassium.
To make the electrolyte booster using this technique, use 3 grams of the Salt Lite, in a glass of water and mix well. That pretty much sums up the making process. It is a super easy, nutritional booster drink that is quick and convenient to make.
In terms of health, 3 grams of Salt Lite contain 825 mg of Potassium and close to 500 grams of sodium which help replenish the lost minerals.
There are multiple ways to color and flavor this drink. You could add one single slice of lemon to the drink to add a little citric flavor to the otherwise bland drink.
To make it more interesting, you could add food coloring of your choice, drink it cold, and make other changes to it as you may like. But one thing to be taken care of is that the quantities of the ingredients should not be meddled with under any circumstances, as they may have a detrimental impact on your health.
Ketosis requires you to have water more than the normal level. You should have a minimum of 3 liters of water every day during ketosis. Thats the perfect amount of Water. Having plenty of water will make you feel fresh and hydrated throughout.
Supply of electrolytes which is essential for our body will also be fulfilled. You should try to drink water at regular intervals througout the day rather than one big gulp. Drink as much as possible and try out the above-mentioned keto water recipes as well for an electrolyte boost.