How much Water to Drink While on Keto Diet?
Water on Keto diet:
Keto diet is mostly about water. As the body loses lots of water due to fewer carbohydrates present, (carbohydrates hold on salt and water and keep them in the body for gradual use) therefore water is needed more than anything.
What is the importance of hydration on a keto diet?
Staying hydrated all the time is important independent of the diet you follow. But when it comes to a keto diet, hydration becomes mandatory. This is due to the fact that a keto diet is a low carb diet. Carbohydrates are the ones that keep sodium and water in your body and hold it there. But when your body runs low on carbohydrates, salt and water are lost more often and hence the body runs short on water. Therefore, the more the water is lost, the more the demand to replenish it arises. Without water, body cells cannot survive, therefore, water replacement is important on the keto diet and it cannot be compromised.
How much water should you drink on a keto diet?
Experts mostly avoid giving a digit since the different types of bodies have different water needs and must be accommodated in accordance with those needs. Some bodies are prone to digest food quickly and need more water, whereas others digest slowly. Some have a high rate of metabolism while in others, metabolism is not very rapid. Nonetheless, there are some rough estimates that give a clue about the quantity of water to be drunk on a keto diet
The myth of eight cups
It is often considered as the rule of the thumb in the keto diet and delineates that one who is on a keto diet should drink at least 8 glasses of water in 24 hours.
Food and Nutrition Board Suggestion:
In 1945, an in-depth report was published about the keto diet by Food and Nutrition Board that suggested drinking 2.5 liters water at least. It is still considered relevant.
What other options for staying hydrated are available?
Water intake on keto water is not something that can be compromised on. Sometimes, one does not want to drink water again and again and it is completely fine. The point is to drink water on a keto diet in whatsoever form you like. It could be in the form of different drinks or foods that have rich water content.
Best alternatives are:
- Sprinkling water
- Soda water
- Keto friendly smoothies
- Keto friendly fruit shakes
- Soda diet
- Non dairy milk
- Coconut water
Is coconut water keto friendly?
Absolutely! Coconut water on a keto diet is highly recommended. Its nutritional contents support the keto diet and act as a booster. Coconut water is low in carbohydrates that is exactly what is required in a keto diet.
What is the nutritional content of coconut water?
100 ml of coconut water contains only 3.6 grams of carbohydrates. The rest of the contents come from proteins, fats, and fibers. A low ratio of carbohydrates makes coconut water an ideal drink for a keto diet.
How to get coconut water?
Coconut water comes naturally as it is present inside a coconut. But if you don’t have access to coconut all the times you can go for alternatives. One very reliable source is amazon. You can get coconut water for a keto diet from amazon.
Is lemon water good to drink on a keto diet?
Yes! Lemon water on a keto diet is not only beneficial for the diet but it comes with a lot of other health perks. Lemon contains small traces of carbohydrates that work well for a keto diet. Only 2 grams of carbohydrates are present in an ounce of lemon juice. Unsweetened lemons also have high levels of vitamin c that boost up the immunity and keeps you all braced while on a keto diet.
How to take lemon water on the keto diet?
For best results, it is important to add lemon juice in warm water as the heat brings out mire of vitamin c from the lemon. In addition to this, a prime time to take lemon water is after you wake up. During sleep, the body remains dehydrated for a long time and the urge to replenish water is maximum at the time.
Can one drink sparkling water on a keto diet?
Yes! One can have sparkling water on a keto diet if a person has a habit of consuming carbonated drinks. It is not only refreshing but also keto friendly.
What is sparkling water?
In simple words, sparkling water is just water mixed with carbon dioxide either under pressure or in a natural state. Due to infused carbon dioxide, it has bubbles in it. Different companies also manufacture it.
What is the nutritional content of sparkling water?
People who are concerned with the keto diet normally care about hence, it could be drunk without any second thought.
From where to buy sparkling water?
It is available in markets and can be bought just like any other mineral water. However, if you want to buy it online, here is the link of the product
Is it okay to drink alkaline water on a keto diet?
It is completely fine to drink alkaline water on a keto diet. Very few people know that according to research held In England, at Cambridge University shows that when in an alkaline state, the body produces more ketones.
What are ketones?
Ketones act as the fuel that burns fats. These are produced as a result of a ketogenic diet.
Alkaline water, therefore, does not only helps in lowering down the acidic state of the body but also boosts up keto.
Is Salt water Keto friendly?
Yes!whenever on keto, you need salt in whatsoever form you like. Salt water is no exception. Salt water on keto diet replenishes not only salt but also water. A low carb diet on keto leaves you short on carbohydrates. Since carbohydrates hold water and salt in your body, therefore when they are in less quantity, more water and salts are lost. They are needed to be replaced off and on and there is no better option than salt water.
Is soda water allowed on a keto diet?
Soda water on a keto diet has always been controversial owing to the fact that soda water has a high level of sugars and its nutritional content nullifies the purpose that a keto diet tends to serve. However, the case gets interesting when it comes to soda diet.
What about soda diet water on a keto diet?
This drink is for people who avoid sugar consumption while satisfying their sweet tooth. Since sugars are removed from diet drink, therefore, soda diet can be drunk on a keto diet
What is the nutritional content of the soda diet?
Following chart shows the exact nutritional content of one tin of soda diet
As zero grams of carbohydrates suggest that soda diet water is low in carbohydrates, that is why it could be consumed on a keto diet.
Water retention on a keto diet
As keto diet involves drinking lots and lots of water, while staying low on carbohydrates and consuming food rich in proteins, therefore, water retention is often the hue and cry of a keto diet.
Why does water retention happen?
- There are many reasons, any of them can lead to water retention. Most of the time it is because you are low on potassium. As diet involves restricting a few nutrients, but sometimes people cannot understand the difference between limiting and eradicating. Therefore. Low potassium becomes a reason for water retention.
- Another factor is that when you take fibers and cannot digest them properly, water retention starts. Fibers are rich in water, but when they are not digested water stays in them. The body still gets thirsty, and more water is consumed which results in water retention.
- High salt intake also leads to retention of water
How to get rid of water retention?
Treating the underlying causes and replenishing the nutrients that are absent from the body helps in reducing and ultimately getting rid of water retention.
The crux of the matter is that keto diet basically relies on water. It is imperative to stay hydrated and drink as much water as your body demands. You can consume it in different forms. Several conditions like water retention may hinder the process, but these could be sorted out. So hold on to keto diet, stay hydrated, and rock your life with the body form you want.
Zaineb Fatima holds a BSc (Hons) degree in Food and Nutrition, and is dedicated to helping others maintain a healthy weight through the use of good supplements. In addition to consuming these supplements herself, she also shares her knowledge about their usage with others. Zaineb is also an expert on a range of health topics, and is happy to share her opinions and insights on matters related to food, health, and nutrition.