How Much Water Should You Drink on Keto Diet?
The human body consists of 70% water. This allows it to maintain the most important bodily functions.
Muscles, brain, lung and kidney tissue are also largely water – even in the blood, about 83% is water.
Many Dieters drink too little while on Keto Diet because they have lost their thirst over time. But the body knows how to help itself.
Since we listen to our feeling of hunger rather than our thirst, the body learns to signal hunger – even if it only wants water.
Therefore, it is advised to drink a big sip of water first, if you are often hungry. Most of the time, that’s enough.
Those who can listen to their bodies and distinguish hunger and thirst should simply listen to their natural thirst. So, you will certainly drink the optimal amount for you.
How much water should you drink on Keto Diet?
Keto only works if you drink enough water. Many people cannot penetrate the ketosis because they do not drink enough water.
You must drink between 0.5 OZ and 1 OZ of water per kilogram of body weight. That’s probably a lot more water than you’re used to drink, so you’ll have to come up with a strategy to make sure you get the water you need.
In our opinion, a drinking amount of 2 – 6 liters a day (in healthy people) is absolutely fine. Depending on how active you are and how thirsty??
My personal drinking level, due to my natural thirst, is between 3 – 4 liters of water per day.
I like to carry a great water cup around, almost everywhere I go. If I don’t take it in, I’ll leave it in the car.
You want to know how much water you have drunk? Then keep an eye on how many of these cups you drink in a day.
At first you will use the bathroom a lot, but over time your body will get used to the large amounts of water you consume, and the bath breaks will be much rarer.
You should take water in large quantities so that your liver works optimally during fat metabolism.
Of course, it is recommended to consume the amount of liquid in the form of water or unsweetened herbal teas.
With everything else the body must work harder and certain positive effects (such as the additional fat burning) can be stopped.
Why is drinking water important on keto?
Drinking water is extremely important for your body. Water is the foundation of every life. Your body is made up of two thirds of water and 83% of your blood.
Without water there is no life!
At the beginning of a ketogenic diet, the body excretes a lot of water and important electrolytes (such as sodium, potassium, calcium, magnesium and others).
This excretion of water and salts occurs in a strictly low-carbohydrate, ketogenic diet, as carbohydrates bind water and salt in the body tissue.
If the experienced side effects at the beginning of the diet change are due to lack of water, which is likely, it helps to drink daily salted water (about 1/2 teaspoon on a large glass, once a day) with some lemon (for the taste).
Again, to keep your body alive and not dehydrate, you should drink 2-3 liters of pure water daily. Most people, however, only get 2 cups a day – that’s far too little!
If you feel a thirst, it is usually already too late. Don’t wait until the feeling of thirst sets in, but drink something throughout the day.
Thus, the body is adequately cared for and remains efficient.
Water is the most important keto drink. Enough water fights fatigue, flu and supports digestion and relieves hunger.
The high water-loss can also cause calf cramps due to the associated mineral loss.
In both cases, drink plenty of water and absorb enough salt through the food! The salt also prevents electrolyte deficiency, which in turn can be caused by the high level of fluid intake.
Why do you need electrolytes in the body?
Electrolytes (e.g. sodium, potassium and magnesium) are the key to good hydration as they maintain fluid balance in the body.
One reason there’s such a thing as “too much water” is that it can dilute the electrolytes in your body: many sports drinks contain electrolytes to avoid this problem.
Most people are good at eating more magnesium and potassium. However, it is just as important to refrain from the opinion that sodium/salt is bad.
If you are afraid of salt or are trying to limit it very much, it only makes sense if your entire diet consists of one highly salty, processed meal after another.
People need salt to live. Not getting enough sodium can even be dangerous – think of weakness, muscle spasms and a general feeling of fatigue and discomfort.
With the ketogenic diet, you eliminate most processed foods that are rich in salt.
Keto-dieter also excretes more salt than other people, because a ketogenic diet is a diet that keeps the hormone insulin low. When insulin levels are low, your body rinses out more sodium.
All this leads to a simple fact: keto-dieters must be aware of their electrolyte levels, especially salt. Many people benefit from taking more electrolytes.
Losing weight by drinking water
Water allows you to positively support and even accelerate the weight-loss process.
If you want to lose weight healthy and permanently, then it is important that you instead juices, cola, etc. drink water.
Drinks in a form other than water are food and not liquid. This not only saves calories, but also encourages your body to break down fat deposits more quickly.
Why is that?
Water is a carrier. Our body stores harmful substances and toxins in the adipose tissue. The older we get; the more pollutants accumulate in our bodies.
Especially if we drink far too little pure water over the years, which is free of foreign substances of any kind and is therefore able to remove and excrete the pollutants from the body.
If you don’t detox if you don’t have 1 gram of pollutants per day, that’s not bad.
But over the years, an enormous amount comes together, which must be stored somewhere if it cannot be excreted regularly.
Our organism does not degrade fat cells if it needs them to store the harmful and toxin.
If you start a diet and drink too little, your body will torpedo the breakdown of fat cells. Only pure water without foreign substances can absorb and transport the pollutants.
So, drinking water is essential if you want to lose weight. Only the water is able to transport the harmful substances then released in the body by the fat loss.
And the body only gives up the fat deposits when it gets a lot of water through which it can discharge the toxins from the fatty connective tissue.
If you drink a lot of water while losing weight, the body dissolves its fat deposits more quickly.
The water we drink should be as free as possible of all foreign substances including nutrients, trace elements, etc.
Even if they are still as healthy as calcium, magnesium, etc., otherwise it cannot perform the important tasks it has in the body properly.
Only pure water goes into the cells and into the mitochondria – it must have a high bioavailability and it only has it if it is poor in foreign substances – no matter which one!
A fully loaded truck that drives to a construction site cannot pick up anything and transport it with it. If your water is full of sugar and other substances such as minerals and trace elements, no pollutants can be removed from the body. It’s full!
How consuming carbohydrates affects your body weight?
Glycogen consists of glucose and is stored in the liver and muscles. Glucose is obtained primarily from carbohydrates.
One study showed that high carbohydrate consumption replenishes the glycogen store more than reduced carbohydrate consumption.
It is important to know that each stored gram of glycogen stores an additional 3-4 grams of water in the body.
Suppose a person weighs about 80 kilograms, eats relatively many carbohydrates in a day and can only store 10 grams of glycogen per kilogram of body weight.
Then, according to the calculation, the person would store a total of 800 grams of glycogen. In addition, there is the water, which is about 2,400 grams. The total weight is therefore 3,200 grams or 3.2 kilograms.
If you switch to the ketogenic diet and consume very few carbohydrates, then your glycogen storage will empty and thus the stored water will be excreted from your body.
In addition, a study has shown that carbohydrate consumption, on the other hand, influences fluid retention in the body.
Because the more carbohydrates you eat, the more water your body naturally stores.
This is one of the reasons why professional bodybuilders severely limit their carbohydrate consumption before a competition to make their muscular body look as defined as possible on stage.
All in all, at the beginning of the ketogenic diet, you lose a few kilos of body weight very quickly within 1-2 weeks. However, it is a fatal fallacy to think that it would be body fat.
Mineral water is an excellent supplement for keto hydration.
Mineral water is quite expensive, so it’s not an option for everyone.
But if it’s in your budget, it can even occasionally be a good source of magnesium (a crucial electrolyte, especially to prevent cramps) and calcium (a mineral often lacking in the ketogenic diet, especially in people who don’t eat dairy products).
Studies have shown, that magnesium-rich mineral water improves cardiovascular health. Mineral water also has enough bioavailable calcium to reduce bone degradation.
Tap water and bottled water also contain some minerals, but generally less than mineral water.
Does coffee count as water intake?
Of course, you can also drink something other than pure water. There is no objection to coffee, tea or green juice.
You can also add fresh lemon juice, limes, mint and basil to your water. But you must not forget to drink enough pure water next to it.
In general, it can be said that drinking things other than pure water is just as good – even caffeinated drinks are equally hydrating in appropriate amounts.
In many studies, coffee was as moisturizing as water for people who were used to drinking coffee. Another study found the same result for tea.
Researchers found no significant difference in hydration for normal water, tea (cold or hot), coffee or sparkling water. (Juice and sports drinks are no different, but you wouldn’t drink them during the keto diet anyway).
Foods can also provide a lot of water, especially really ‘juicy vegetables like cucumbers. Some studies have shown that vegetables have a significant share of hydration.
If you don’t like the taste of pure water, sparkling water, tea, coffee or other herbal drinks can also help you reach the full liquid intake every day.
Tap water versus mineral water
Originally, we humans supplied ourselves with liquid via rainwater and surface water, which promotes detoxification processes in our bodies.
The human organism is not programmed for deep water (mineral water).
Minerals and trace elements should only be absorbed through the diet and not through the water and the liquid we drink.
To this day, the Inuit only drink surface water (glacier water) and are among the healthiest people in the world.
Many people think that drinking mineral water is a good thing for them. Unfortunately, the opposite is true!
Water from the bottle is not only favorable mineral and trace elements but also of poorer quality than water from the water pipe.
The reason for this is the fact that there are two different regulations for testing water quality:
The Drinking Water Ordinance for tap water and the Mineral Water Ordinance for bottled water.
Up to 2,000 foreign substances can currently be detected in our water. The foreign substances from the environment are becoming more and more and are also getting into our water.
All these substances should also be tested to ensure impeccable and good water quality.
However, this fact is not considered in the Drinking Water Ordinance or the Mineral Water Ordinance.
According to the Drinking Water Ordinance, tap water is tested for 36 chemical parameters (including: aluminium, nitrate, lead, mercury, uranium, fluorite, etc.). Healing and mineral water, on the other hand, on only 16 substances!
This means that 80% of the mineral waters in Germany should not come out of the pipeline! For example, hydrogen carbonate is contained in mineral water.
Hydrogen carbonate is lime – we want to have it from the pipes and in the mineral water we put it back in and drink it. Furthermore, large amounts of sulfate are contained in mineral waters.
Sulfate is nothing but gypsum! Calcium-rich water, which is mixed with carbonic acid, does not add calcium, but still deprives the body of calcium, which calcium is needed in the carbonic acid degradation process.
Exactly the opposite of what we actually want happens with it!
Mineral waters also pollute the environment, as they often have long transport distances behind them and thus have a high footprint.
How to get yourself to drink more water?
Different strategies work for everyone. My goal is simply to drink as much as possible.
As soon as my thermos is empty, I make myself a new tea. When I’m on the road, I get a water bottle at the start and finish.
For others, it works great to set a fixed goal. Your goal should be at least two liters of water per day. If you are currently in the ketosis transition phase, then four liters are better.
In general, you should remember that you should drink more with ketosis.
When you reach your goal, pat yourself on your shoulders in your thoughts. Or reward yourself at the beginning with something small.
Eat more salad
Salad has a lot of water. Eat more of it and improve your water supply.
Dehydration is a known side effect of ketogenic diets for several reasons. For example, you excrete more salt.
The more salt you lose, the less water you hold back. At the beginning, many people also excrete many excess ketone bodies, which can dehydrate.
Basically, people who eat keto must drink more water to consume enough fluids than people who follow a different diet.
On the other hand, keeping a certain number of liters can also lead to excessive hydration and electrolyte disorders.
The goal is not to drink as much water as you can, but to find the right balance!
A good rule of thumb is to drink enough until your urine is light yellow (note, however, that if you take vitamin B supplements or a multivitamin with vitamin B, you no matter how likely to emit light-yellow urine).