Keto electrolytes
With less insulin, your body sheds water and minerals faster. Replacing sodium, potassium and magnesium is the difference between feeling awful and never noticing the keto flu.
Sodium
3–5 g/dayWith lower insulin, your kidneys excrete far more sodium. It's the #1 electrolyte behind keto flu.
Potassium
3–4.7 g/dayLost along with sodium and water. Key for cramps and fatigue.
Magnesium
300–400 mg/dayDeficiency drives night cramps, poor sleep and fatigue. The hardest one to cover with food alone.
Homemade electrolyte drink
- 1 liter (4 cups) of water
- ½ teaspoon of salt (ideally part lite salt — it adds potassium)
- Juice of ½ lemon
- Optional: a splash of sugar-free sweetener
Sip it through the day, especially in week one and on hot or workout days.
When to supplement
Sodium and potassium are easy to cover with food and salt. Magnesium is the hard one: if you get night cramps or poor sleep, a magnesium citrate or glycinate supplement (300-400 mg/day) usually fixes it.
Informational content, not medical advice. If symptoms are severe or last more than a week, see a healthcare professional.