The ketogenic (keto) diet is one of the most popular diets out there, consisting of a low-carb, high-fat diet. Truly benefiting from keto requires planning and diligence because of its strict formula. The plan consists of 70-75 percent fat, 20-25 percent protein, and 5-10 percent carbohydrates. Strict adherence to this formula is key for an individual to enter the metabolic state of ketosis, where the body begins burning fats rather than glucose. If you are looking to feel healthier, lose weight or fight off diseases, this could be the diet for you!
While on the keto diet, it can be easy to overlook the simple things. To obtain the best results you will need to remember the importance hydration plays in your new health goals. Your body will be rapidly changing between metabolic stages as you burn more fat and hydration is crucial to keep at the forefront of your mind during this process.
Why You Should Drink More Water on Keto
#1 Replace Lost Water
Carbohydrates are responsible for holding water and sodium in your body. While on your new low carb diet, you will be excreting extra carbs and retaining less water. You will need to increase your daily water consumption to avoid dehydration.
#2 Helps Keep You Full
While in ketosis, it's normal to experience sudden hunger or sugar cravings. Many times this can be due to dehydration. Instead of reaching for a sugary treat, reach for a glass of water to help keep you in ketosis and fill that craving.
If you’ve ever wondered whether you’re actually hungry or just dehydrated, our guide on Thirst vs. Hunger: How to Decode Your Body’s Signals breaks down how to tell the difference and avoid unnecessary snacking.
#3 Less Stress on Your Kidneys
Ketosis can become a problem when ketones build-up. They are acidic and need to be flushed out of your body. Drinking more water will help support the kidneys’ role of filtering out any unnecessary toxins that may be building up.
To better understand how hydration supports your organs and overall metabolic function, read The Science Behind Proper Hydration for a deeper look at what happens inside your body.
#4 Metabolize Fat Faster
Water molecules are required for beta-oxidation (where fats are broken down). While on keto, you will be burning more fats rather than carbs. Water plays an important role in that process and you will need more than usual to aid your body in breaking down those unwanted fats.
How Much Water Should You Drink on Keto?
The Institute of Medicine recommends consuming between 91 and 125 fluid ounces of water per day as an adult.
The amount you need will vary depending on personal lifestyle factors, such as; age, diet, weight, and activity level. For example, if you exercise frequently and work in hot weather, you’ll need to drink more water than someone who works a desk job and lives a sedentary lifestyle.
While on the ketogenic diet, you will be excreting more fluid as a result of low carb eating. This is another important reason why you’ll need to up your water intake.
Keeping a larger bottle like a 73oz Pro Jug with water measurement scale nearby makes it easier to consistently replace fluids lost during ketosis.
The best way to tell if you’re adequately hydrated is to examine your urine color. If your urine is a very light yellow or clear, you are drinking the right amount. If your urine is a darker yellow, you are dehydrated and should increase the amount of water you're drinking.
Tips to Drink More Water
Here are some tips on how to stay hydrated during your ketogenic journey.
- Flavor your water. If you have a hard time drinking water, consider a low-calorie flavoring option or add fruit to your water.
- Sip some water before every meal.
- Keep a water bottle next to you. It’s much easier to drink water if it’s always within reach.
- Find a water bottle you like.
The HydroJug is designed to add convenience to the struggle of drinking enough water each day. Not only that, but it's stylish and versatile. The HydroJug holds half gallon of water, has a wide-mouth opening, and an integrated handle for easy access, dishwasher safe and just flat out looks good! If you’re having trouble keeping up with your daily water intake, HydroJug could be your answer.
It may seem like a simple step to stay hydrated, but it will help you get the best results from keto. Keep us updated on your journey and share with us any tips that have helped you.