What’s the Big Deal with Electrolytes?

Low Carb and Electrolytes

Electrolytes are definitely a big deal!

When you drastically reduce the number of carbs you are eating, you force your body to start burning fat instead of glucose for your energy source. It is important to understand how this effects the balance of electrolytes in your body, specifically sodium, magnesium and potassium.

Each gram of glycogen (stored glucose) in your body is stored with 3-4 grams of water.

When you go low carb, you use up your glycogen and all the water that was stored gets flushed out.

Your electrolytes get flushed out with this water at a faster rate than when you were holding all of that water.

Higher Water Needs

This may seem obvious after reading the above information but it bears repeating.

You will have higher water requirements!

You might experience a dry mouth, increased thirst and, of course our favorite, increased urination.

This contributes to constipation and other keto flu symptoms as well as making you ultra sensitive to alcohol. Hold on to that last tidbit until February. 🙂

Stress and exercise can increase your need for these minerals as well. Strenuous exercise can really deplete sodium levels so make sure you are salting your food, drinking water with 1/4 teaspoon sea salt or drinking a cup of broth to replenish your reserves.

Concentration

If you feel weaker than normal or have trouble concentrating, chances are your sodium is too low. When you are eating the standard diet high in carbs, your kidneys store sodium. Not so on keto where you are excreting so much water.

See advice above on adding sodium to your food or water.

Muscle Cramps

If you are experiencing muscle cramps, you might be low in potassium. Potassium also helps with blood pressure and heart arrhythmia.

Food sources of potassium are spinach & other leafy greens, wild salmon, avocado and mushrooms, to name a few.

Bear in mind that too much potassium can be toxic so it is best to try and increase your intake via real food.

Muscle Cramps/Twitching

If you experience muscle cramping or twitching after a workout or before bed, you might need magnesium.

You might also find yourself more irritable and have trouble sleeping. Magnesium will help.

Examples of food sources of magnesium are dark leafy greens, chia seeds, hemp seeds, canned pumpkin and almonds. Most of these can easily be added to a salad.

Adding epsom salt to bath water is another great way to up your magnesium levels.

Please remember to support your electrolyte levels with good food sources and, if needed, an electrolyte supplement each day to ensure your best experience with going low carb.

Cheers to your health!