Dehydration & Keto: Why Insufficient Water Can Stall Weight Loss

Introduction

Imagine diligently following your ketogenic diet, meticulously tracking macros, avoiding carbs, and feeling fantastic for a few weeks, only to find the scale refusing to budge. The initial whoosh of water weight is gone, and now, despite your best efforts, weight loss has inexplicably stalled. It’s a frustrating scenario many keto dieters encounter, and often, the culprit isn't a hidden carb or too many fats, but something far more fundamental: inadequate hydration.

The keto diet, celebrated for its potential to shift the body into a fat-burning state called ketosis, can be a powerful tool for wellness and weight management. However, its unique metabolic demands mean that your body's hydration needs shift dramatically. Overlooking this vital aspect can not only trigger uncomfortable symptoms often dubbed the "keto flu" but can also directly hinder your weight loss progress. We’ve dedicated ourselves at Bala Health to simplifying wellness and cutting through the noise, and today, we're diving deep into the critical, yet often underestimated, connection between hydration, electrolyte balance, and successful weight loss on a ketogenic diet. We’ll explore why keto makes you more prone to dehydration, the subtle and not-so-subtle signs your body needs more water, and practical, science-backed strategies to keep you optimally hydrated and on track with your wellness goals. Staying adequately hydrated isn't just about feeling good; it's about optimizing your body's fat-burning potential and ensuring every system, including your digestive health and metabolism, functions seamlessly.

The Ketogenic Shift: Why Hydration Becomes Critical

When you embark on a ketogenic diet, your body undergoes a profound metabolic shift. By drastically reducing carbohydrate intake, you deplete your glycogen stores, which are essentially stored glucose bound with water molecules in your muscles and liver. For every gram of glycogen, your body stores approximately three to four grams of water. As these glycogen reserves are used up, the associated water is released and flushed out, leading to rapid initial weight loss—often referred to as "water weight." While exciting, this initial weight loss also means your body is losing a significant amount of water, making proper rehydration paramount.

Beyond glycogen depletion, the very mechanism of ketosis can contribute to increased fluid loss. As your body switches to burning fat for fuel, it produces ketones. Some ketones, like acetoacetate, are excreted through urine, acting as natural diuretics. This increased urination further contributes to fluid and electrolyte loss. Many of us at Bala Health started our journey seeking clarity amidst wellness trends, and this fundamental physiological change on keto is one area where understanding the science truly empowers you to support your body effectively.

Glycogen Depletion and Water Loss

The immediate weight loss experienced at the start of a ketogenic diet is largely due to the depletion of glycogen. Glycogen is a stored form of glucose, and each molecule of glycogen is stored with several molecules of water. When carbohydrates are restricted, your body uses up these glycogen stores, releasing the bound water, which is then excreted. This is why you often see a significant drop in weight during the first few days or weeks of keto. While this can be motivating, it's crucial to understand that it's primarily water loss, not fat loss, and it sets the stage for potential dehydration if fluid intake isn't increased. Our mission at Bala Health is to provide clean, science-backed solutions that actually work, and understanding these foundational processes is key to making informed decisions about your health.

Electrolyte Imbalance: The Silent Saboteur

With increased water excretion comes a loss of essential electrolytes—minerals like sodium, potassium, and magnesium—which are critical for numerous bodily functions, including nerve impulses, muscle contractions, and maintaining fluid balance. Traditional diets often provide these electrolytes through carbohydrate-rich foods and processed items (like salty snacks). On keto, however, many of these sources are eliminated, and the diuretic effect of ketosis can rapidly deplete your stores.

A deficiency in these electrolytes can lead to a host of uncomfortable symptoms collectively known as the "keto flu," including headaches, fatigue, muscle cramps, and irritability. These symptoms can be so disruptive that they lead many to abandon the diet prematurely. This is precisely why we advocate for a science-first approach; understanding the body's needs during ketosis allows you to proactively address potential imbalances. Ensuring adequate electrolyte intake isn't just about preventing discomfort; it's about supporting optimal cellular function and maintaining the energy levels needed to sustain your wellness journey. This foundational support can be integral for metabolic function and overall well-being. If you're looking for ways to feel better from the inside out and support your body's natural balance, consider exploring our potent Bala Health Pre+Probiotic formula, designed to support digestive harmony and nutrient absorption, which can be foundational for electrolyte balance.

The Signs and Effects of Dehydration on Keto

Recognizing the signs of dehydration on a ketogenic diet is crucial for maintaining your health and progress. Because keto alters your body’s fluid dynamics, the symptoms might feel more pronounced or appear more quickly than they would on a higher-carb diet. Being attuned to your body’s signals is a powerful step toward self-empowerment in your health journey, a value we hold dear at Bala Health.

The Dreaded "Keto Flu"

The most widely recognized symptom complex associated with keto and dehydration is the "keto flu." This isn't a true viral infection but a collection of symptoms caused primarily by electrolyte imbalances and fluid shifts. Symptoms can include:

• Headaches: Often described as dull or throbbing, signaling a lack of fluid and electrolytes affecting brain function.
• Fatigue and Lethargy: Feeling unusually tired or lacking energy, even after sufficient sleep, due to insufficient cellular hydration and impaired energy production.
• Dizziness or Lightheadedness: Particularly when standing up quickly, indicative of a drop in blood pressure caused by reduced blood volume.
• Muscle Cramps and Weakness: Electrolytes like magnesium and potassium are vital for proper muscle function, and their depletion can lead to painful cramps, especially in the legs.
• Irritability and Difficulty Concentrating: Dehydration affects cognitive function, making it harder to focus, leading to mood changes.
• Nausea: While less common, some individuals experience mild nausea.

These symptoms can easily derail your efforts and make you question the diet's efficacy. Understanding that they are often a solvable issue related to hydration and electrolytes, rather than a sign the diet isn't for you, is empowering.

Beyond the Keto Flu: More Subtle Indicators

Even if you avoid the full-blown keto flu, more subtle signs of inadequate hydration can impact your well-being and weight loss:

• Persistent Thirst: While seemingly obvious, many ignore or misinterpret chronic thirst.
• Dry Mouth and Throat: A persistent feeling of dryness that even a quick sip of water doesn't fully alleviate.
• Dark Urine: Your urine color is a good, though not foolproof, indicator. It should be light yellow or straw-colored. Darker yellow urine suggests concentration and inadequate fluid intake. Clear urine can sometimes indicate overhydration if it's consistently colorless.
• Constipation: Water is essential for maintaining soft stools and regular bowel movements. Dehydration can lead to harder stools and infrequent bowel movements, which is also a sign of a struggling digestive system.
• Decreased Urination Frequency: If you're not needing to use the restroom as often as usual, it could indicate low fluid intake.
• Skin Changes: Dry, less elastic skin can be a sign of systemic dehydration.
• Increased Hunger or Cravings: Sometimes, the body can confuse thirst signals with hunger cues. Before reaching for a snack, especially if you've recently eaten, try drinking a glass of water. This aligns with our commitment to helping you make informed decisions about your health.
• Brain Fog and Reduced Mental Clarity: Even mild dehydration can impair cognitive function, making it harder to think clearly, impacting productivity and mood.

Ignoring these signals can lead to a vicious cycle. Dehydration impacts metabolism, energy levels, and overall physical and mental performance, all of which are crucial for consistent weight loss and adherence to a healthy lifestyle. If you're experiencing these symptoms, it's a clear signal to reassess your hydration strategy. Sometimes, optimizing gut health is also key to overall vitality. Our Bala Health Pre+Probiotic contains 10 clinically studied strains and 50 Billion CFU, plus prebiotics, to support digestive balance and nutrient absorption, which can contribute to better hydration and overall wellness.

The Critical Role of Hydration in Keto Weight Loss

It’s clear that hydration is vital for general health, but on a ketogenic diet, its importance for weight loss becomes even more pronounced. Your body's ability to transition into and maintain a fat-burning state, optimize metabolism, and manage appetite is intricately linked to your fluid and electrolyte status. At Bala Health, we understand that health shouldn’t be complicated, and sometimes, the simplest solutions—like drinking enough water—can have the most profound impact.

Fueling Metabolism and Fat Burning

Ketosis is the metabolic state where your body primarily burns fat for fuel instead of carbohydrates. This complex process requires an adequate amount of water. Water is not just a carrier; it's a reactant in many metabolic reactions, including those involved in converting fat into ketones. If you're dehydrated, these enzymatic processes can slow down, making your body less efficient at burning fat. Staying adequately hydrated supports optimal mitochondrial activity, which translates to a more robust metabolism and improved fat-burning capabilities. Think of water as the lubricant that keeps your metabolic engine running smoothly. Without enough, the engine sputters, and your weight loss journey can stall. This is where our science-first approach comes into play, highlighting the fundamental needs of your body for real results.

Managing Appetite and Cravings

On a keto diet, many people experience reduced appetite due to the satiating effects of fats and proteins, as well as the impact of ketones on appetite-regulating hormones. However, dehydration can muddy these signals. As mentioned, the body can sometimes confuse thirst with hunger. If you're feeling a sudden urge to snack, particularly between meals, pause and consider when you last had water. A glass of water can often satisfy what your body was actually asking for, helping to prevent unnecessary calorie intake and support your weight loss goals. This simple habit can be a powerful tool in keeping cravings in check and distinguishing true hunger from a physiological cry for water. Our commitment to empowerment means we educate you to make informed decisions like these.

Supporting Digestive Health

A well-functioning digestive system is paramount for nutrient absorption and waste elimination, both of which are critical for weight loss and overall wellness. Dehydration can significantly impair digestion, leading to constipation, bloating, and discomfort. On a keto diet, where fiber intake might naturally shift, adequate water is even more crucial to keep things moving smoothly. Water helps soften stool and aids in the efficient transport of nutrients throughout the body. A healthy gut is the foundation for feeling good from the inside out, and consistent hydration plays a key role in maintaining that balance. To further support a balanced and efficient digestive system, consider integrating our Bala Health Pre+Probiotic into your daily routine. With 10 clinically studied strains and 50 Billion CFU, it’s designed to foster a thriving gut microbiome, essential for nutrient absorption and overall digestive comfort.

Optimizing Physical Performance and Energy

For those incorporating exercise into their keto journey, hydration is non-negotiable. Even mild dehydration can significantly impair physical performance, reducing endurance, strength, and overall output. When you're exercising in ketosis, the risk of dehydration is heightened due to the increased fluid and electrolyte loss through sweat, combined with the body's already depleted water stores. Staying hydrated before, during, and after workouts ensures your muscles can function effectively, you maintain energy levels, and you recover optimally. Without adequate hydration, your workouts become less effective, making it harder to burn calories and build lean muscle, both of which are crucial for sustained weight loss. If you’re pushing your body, give it the foundational support it needs. Our Bala Health Pre+Probiotic not only supports digestive balance but can also play a role in overall energy metabolism by enhancing nutrient utilization. For an even greater value on this essential support, explore our 4-bottle and 6-bottle bundles!

Foundational Wellness: Gut Health and Beyond

The link between gut health and overall wellness, including weight management, is increasingly clear. A healthy gut microbiome, supported by adequate hydration, can influence metabolism, inflammation, and even mood. When your gut is happy, your body is better equipped to absorb essential nutrients from your keto-friendly foods, which then fuel all the vital processes, including those for fat burning and energy production.

This deep connection is why we at Bala Health prioritize products that work from the inside out. Our clinically-backed Bala Health Pre+Probiotic is formulated with a robust 50 Billion CFU across 10 potent, clinically studied strains, along with prebiotics. It’s designed to support a thriving gut environment, which is crucial for nutrient absorption, immune function, and digestive comfort—all elements that underpin successful weight loss and overall vitality on keto. We believe in transparency and empowering you with what works, and for many, a healthy gut is the key to unlocking their wellness potential. To ensure consistent support for your gut and to experience the best value, consider our multi-bottle bundles. You'll find significant savings when you choose our 4-bottle or 6-bottle options.

Understanding the profound impact of hydration and gut health on your keto journey can transform your results. If you’re feeling stuck or simply want to optimize your path, don't overlook these fundamental elements. Ready to take the next step and find your personalized wellness roadmap? Take our 3-minute Weight-Loss Quiz to get started.

How Much Water Should You Drink on Keto?

Determining the exact amount of water you should drink on a ketogenic diet isn't a one-size-fits-all answer. While the old "eight glasses a day" rule is a common starting point, your individual needs can vary significantly based on factors like body weight, activity level, climate, and even specific health conditions. For keto dieters, however, the general recommendation often skews higher than for those on a standard diet, due to the metabolic shifts we've discussed.

General Guidelines and Individual Factors

A widely cited rule of thumb suggests drinking half your body weight in ounces of water daily. For example, if you weigh 160 pounds, aim for about 80 ounces (approximately 2.4 liters) of water. However, on keto, you may need even more. Many experts recommend 2.5 to 4 liters (85 to 135 ounces) of fluids per day for keto dieters. This increased intake helps compensate for the extra fluid loss from glycogen depletion and the diuretic effect of ketones.

Consider these factors when assessing your personal needs:

• Body Weight: Heavier individuals generally require more water.
• Activity Level: If you exercise regularly or have an active job, you'll need to increase your fluid intake to replace what's lost through sweat.
• Climate: Living in a hot, humid, or high-altitude environment increases fluid loss and therefore hydration needs.
• Health Status: Certain conditions or medications can affect fluid balance. Always consult with a healthcare professional if you have concerns.
• Dietary Choices: While many keto foods are water-rich (like leafy greens, cucumbers, avocados), if your diet consists primarily of drier foods, your beverage intake will need to be higher.
• Electrolyte Intake: Adequate electrolytes enable your body to better absorb and utilize the water you drink. Without them, even sufficient water intake might not fully hydrate you at a cellular level.

Listening to your body is perhaps the most crucial strategy. Drink when you're thirsty, and pay attention to the color of your urine (aim for pale yellow). If you find yourself consistently feeling the symptoms of dehydration, it’s a clear sign to increase your fluid intake. Our commitment to empowering you with knowledge means encouraging you to tune into your body's unique signals.

Strategies for Optimal Hydration on Keto

Staying adequately hydrated on a ketogenic diet requires a proactive approach, especially given the increased fluid and electrolyte demands. It's not just about chugging plain water; it's about making conscious choices throughout your day. We believe wellness should be simple and easy to incorporate into your life, and these strategies are designed with that in mind.

1. Prioritize Water Throughout the Day

• Start Early: Begin your day with a large glass of water, even before coffee or breakfast. This kick-starts your hydration for the day after hours without fluids.
• Keep it Accessible: Carry a reusable water bottle with you everywhere. Seeing it serves as a visual reminder to sip throughout the day.
• Set Reminders: If you struggle to remember, use phone apps or alarms to prompt you to drink water every hour or two.
• Drink Around Meals: Have a glass of water before each meal. This can also help you differentiate between hunger and thirst.

2. Embrace Electrolyte Replenishment

This is arguably the most critical component of keto hydration. Simply drinking more plain water without replacing lost electrolytes can dilute your existing stores, potentially worsening symptoms or leading to more severe imbalances like hyponatremia (low blood sodium).

• Sodium: Don't fear salt on keto. Incorporate liberal amounts of high-quality salt (like Himalayan pink salt or sea salt) into your cooking and even add a pinch to your water. Bone broth is another excellent source.
• Potassium: Focus on keto-friendly potassium sources such as avocados, spinach, kale, mushrooms, salmon, and specific nuts.
• Magnesium: Many people are deficient in magnesium. Keto-friendly sources include leafy greens, nuts (almonds, pecans), seeds (pumpkin, chia), and dark chocolate (in moderation). A magnesium supplement can also be beneficial.

Our science-first approach at Bala Health highlights the importance of internal balance. While our Pre+Probiotic primarily focuses on gut health, a well-functioning gut is foundational for efficient nutrient and electrolyte absorption, making it an integral part of your overall wellness strategy. Explore our potent Bala Health Pre+Probiotic formula to support your digestive balance and enhance your body's ability to thrive on keto. Remember, for the best value, consider our 4-bottle and 6-bottle bundles to ensure consistent support for your gut and overall well-being.

3. Hydrating Keto-Friendly Foods

Water doesn't just come from beverages. Many low-carb foods are packed with water and essential electrolytes.

• Leafy Greens: Spinach, kale, lettuce are high in water and minerals.
• Cucumbers and Celery: Excellent hydrating, low-carb snacks.
• Avocados: Rich in potassium and healthy fats.
• Bell Peppers: High in water and Vitamin C.
• Bone Broth: A fantastic source of electrolytes and beneficial for gut health. Look for unsweetened varieties.
• Berries (in moderation): Strawberries, raspberries, and blackberries are lower in carbs than other fruits and contain water.

4. Flavor Your Water Wisely

If plain water isn't appealing, make it more enjoyable without adding carbs or sugar.

• Lemon or Lime Slices: Add a refreshing citrus zing.
• Cucumber Slices and Mint: A spa-like, refreshing combination.
• Electrolyte Drops or Powders: Choose sugar-free, keto-friendly options to boost electrolyte intake with flavor.
• Herbal Teas: Unsweetened herbal teas can be a soothing and hydrating alternative.

5. Be Mindful of Diuretics

While caffeine in moderation is generally fine, excessive consumption of coffee or other caffeinated beverages can have a diuretic effect. Alcohol is also a significant dehydrator and should be consumed sparingly, if at all, on keto. Our commitment to transparency means we encourage you to be aware of what you consume and how it impacts your body.

By adopting these strategies, you can maintain optimal hydration, mitigate the "keto flu," support your metabolism, and significantly improve your chances of sustained weight loss and overall wellness on your ketogenic journey. Taking a holistic approach, where foundational elements like hydration and gut health are prioritized, is key to feeling better from the inside out. For a personalized roadmap to reaching your weight loss goals, tailored to your unique needs, don't forget to Take our 3-minute Weight-Loss Quiz. It's a great starting point for anyone looking to optimize their journey!

The Interconnectedness of Wellness: Beyond Hydration

While hydration is a cornerstone of keto success and overall well-being, it’s just one piece of a larger puzzle. At Bala Health, we firmly believe in a holistic approach to wellness, understanding that various factors work in concert to support your health goals. When we talk about simplifying wellness, it's about identifying these core elements and empowering you with effective solutions. If you’re not drinking enough water on keto and your weight loss has stalled, chances are other elements might also need fine-tuning.

Calorie Awareness: Not Too Little, Not Too Much

One common misconception on keto is that you don't need to count calories. While keto often naturally reduces appetite, calories still matter. Eating too few calories can send your body into "starvation mode," slowing metabolism and making weight loss incredibly difficult. Conversely, overdoing it on calorie-dense fats (like excessive nuts, cheese, or oils) can lead to consuming too many calories, even on a keto diet, hindering fat loss. We advocate for balance and informed choices. Our commitment to transparency means we’re honest about what works: mindful eating, not just macro counting, is crucial.

Carb Creep: The Hidden Culprit

Even on keto, carbohydrates can sneak into your diet from unexpected sources—condiments, processed keto-friendly snacks, or even some vegetables if consumed in large quantities. "Carb creep" can kick you out of ketosis, preventing your body from burning fat efficiently. Vigilance in checking labels and focusing on whole, unprocessed keto foods is essential to maintain the metabolic state necessary for weight loss.

The Power of Movement

Exercise isn't just about burning calories; it boosts metabolism, improves insulin sensitivity, and builds lean muscle mass, all of which are critical for sustainable weight loss. A sedentary lifestyle, even on keto, can stall progress. Finding an enjoyable activity, whether it's walking, strength training, or yoga, and integrating it regularly into your routine provides profound benefits that extend far beyond the scale, enhancing mood and energy levels.

The Art of Patience

Weight loss is rarely linear. Plateaus are normal, and true, sustainable transformation takes time and consistency. It took time to gain weight, and it will take time to lose it healthily. Impatience can lead to frustration and giving up too soon. Our brand's integrity means we deliver what we promise: real results come from consistent effort and patience, not quick fixes or gimmicks. Trust the process, make consistent healthy choices, and celebrate small victories along the way.

The Gut-Skin Connection: A Holistic View

When we consider overall wellness, the intricate connections within the body are fascinating. A healthy gut, for instance, isn't just vital for digestion and weight management; it's also foundational for radiant skin, strong hair, and healthy nails. When your gut microbiome is balanced, and nutrient absorption is optimized (something a good pre+probiotic can support), your body is better equipped to utilize the vitamins and minerals essential for outer beauty. This is "beauty from the inside out," a concept we deeply resonate with at Bala Health.

Our Bala Health Pre+Probiotic is designed to support this fundamental gut health, creating a robust environment for overall well-being. And while focusing on gut health, remember that a well-nourished body also supports your natural glow. To complement your internal efforts and nurture your outer radiance, consider our clean formula for Hair, Skin & Nails. It’s designed to provide targeted support for those looking to enhance their natural beauty. For consistent, long-term support for your glow, explore the savings available on our 3-month and 6-month "Subscribe & Save" plans for our Hair, Skin & Nails product.

Embracing these interconnected aspects of wellness—proper hydration, balanced nutrition, regular movement, patience, and a healthy gut—creates a powerful synergy that optimizes your body's potential for weight loss and vibrant health. If you're looking for a structured way to identify and address these areas for your unique needs, we invite you to Kick-start your transformation—start the quiz!.

Conclusion

The journey on a ketogenic diet can be incredibly rewarding, offering significant benefits for weight management and overall health. However, the unique metabolic landscape of ketosis places a heightened emphasis on factors like hydration and electrolyte balance, which are often overlooked. We’ve explored how inadequate fluid intake and electrolyte depletion can not only trigger uncomfortable "keto flu" symptoms but can directly stall your weight loss progress by impairing metabolism, affecting appetite, and hindering essential bodily functions.

At Bala Health, our mission is to cut through the misinformation and provide clean, science-backed solutions that empower you to feel better from the inside out. We've seen firsthand how focusing on foundational elements like proper hydration and gut health can unlock transformative results. By understanding why keto dieters are more prone to dehydration, recognizing the signs, and implementing proactive strategies for fluid and electrolyte replenishment, you can navigate your keto journey more effectively and comfortably. Prioritizing water-rich foods, strategic electrolyte intake, and making mindful choices about your beverages are not just "nice-to-haves" but essential components for sustaining ketosis, optimizing fat burning, and supporting your overall vitality.

Don't let dehydration be the silent saboteur of your keto success. Hydration is more than just quenching thirst; it's about fueling your metabolism, supporting digestion, managing cravings, and enhancing your energy levels. Just as we ensure our formulas are rigorously backed by science and transparently delivered, we encourage you to adopt a science-first approach to your own body's needs.

Are you ready to truly optimize your keto journey and ensure every effort contributes to your success? Take the next step towards a healthier, more vibrant you. Find your personalized gut-health roadmap by taking our 3-minute Weight-Loss Quiz today. And to provide your body with the foundational support it needs for a balanced digestive system and efficient nutrient absorption, explore our potent and clinically-backed Bala Health Pre+Probiotic formula. Remember, for the best value and consistent support, our 4-bottle and 6-bottle bundles offer significant savings, ensuring you have the tools you need to thrive on your wellness path.

FAQ

Q1: Why am I more prone to dehydration on a ketogenic diet compared to other diets?

A1: On a ketogenic diet, your body undergoes significant metabolic changes. When you drastically reduce carbohydrate intake, your body first depletes its glycogen stores. Glycogen binds with a significant amount of water, so as these stores are used up, the associated water is released and excreted, leading to initial fluid loss. Additionally, the production of ketones in ketosis can have a diuretic effect, increasing urination and further contributing to the loss of both water and essential electrolytes like sodium, potassium, and magnesium.

Q2: Can drinking plain water alone be enough to prevent dehydration on keto?

A2: While drinking plenty of water is crucial, it may not be sufficient on its own for keto dieters. Due to the increased excretion of electrolytes alongside water, simply consuming plain water without replenishing these vital minerals can dilute the remaining electrolytes in your body. This can lead to an electrolyte imbalance, often manifesting as "keto flu" symptoms like headaches, fatigue, and muscle cramps. It's essential to actively supplement or consume keto-friendly foods rich in sodium, potassium, and magnesium to maintain proper electrolyte balance alongside adequate fluid intake.

Q3: How does dehydration specifically stall weight loss on a ketogenic diet?

A3: Dehydration can stall weight loss on keto in several ways. Firstly, water is crucial for metabolic processes, including the efficient conversion of fat into ketones (fat burning). Insufficient hydration can slow down your metabolism. Secondly, dehydration can sometimes be misinterpreted by the body as hunger, leading to increased cravings and potential overeating. Thirdly, it can impair physical performance, making effective exercise more challenging. Lastly, dehydration contributes to digestive issues like constipation and can impact overall energy levels, making it harder to adhere consistently to your diet and activity goals.

Q4: Besides drinking water, what are the best ways to ensure I'm properly hydrated and getting enough electrolytes on keto?

A4: To ensure optimal hydration and electrolyte balance on keto, focus on a multi-faceted approach. Incorporate generous amounts of high-quality salt into your cooking and consider adding a pinch to your water. Consume plenty of keto-friendly, water-rich foods like leafy greens (spinach, kale), avocados, cucumbers, and bell peppers, which are also good sources of potassium and magnesium. Sugar-free electrolyte supplements or drops can be beneficial, and bone broth is an excellent source of both fluids and electrolytes. Additionally, consider foundational support for your gut, as a healthy digestive system, supported by products like our Bala Health Pre+Probiotic, is essential for efficient nutrient and electrolyte absorption, which ultimately supports your body's overall hydration and wellness on keto.