When it comes to the Keto or Carnivore lifestyle, most of the spotlight tends to land on food: macros, meat quality, organ meats, and fat intake. But there’s one vital piece of the puzzle that often gets overlooked—hydration. Whether you’re just starting out or deep into your low-carb journey, proper hydration is a non-negotiable factor for how you feel, how you perform, and the results you get.

Let’s break down why hydration is so important on Keto and Carnivore, and how to make sure you’re doing it right.

Why Hydration Matters More on Keto and Carnivore

Low-carb diets naturally cause the body to lose more water and electrolytes than higher-carb eating patterns. Here’s why:

• Glycogen Depletion: When you lower your carb intake, your body depletes glycogen stores—and with each gram of glycogen, you lose about 3-4 grams of water.
  
• Insulin Drops: Insulin levels fall on Keto/Carnivore, which signals the kidneys to release excess sodium and water.
  
• Less Processed Food = Less Sodium: Most people on these diets aren’t eating processed or packaged foods that are typically high in salt, leading to lower sodium intake overall.

The result? If you’re not intentional, dehydration and electrolyte imbalances can sneak up on you, leading to fatigue, brain fog, headaches, muscle cramps, and even that dreaded “Keto flu.”

Signs You Might Be Dehydrated

Even mild dehydration can sabotage your progress and make the diet feel harder than it needs to be. Look out for:

• Persistent thirst or dry mouth
  
• Headaches or lightheadedness
  
• Muscle cramps or spasms
  
• Constipation or sluggish digestion
  
• Low energy or poor workout performance
  
• Dark yellow urine or infrequent bathroom trips

Hydration on Keto/Carnivore: It’s More Than Just Water

Drinking water is essential—but on Keto and Carnivore, hydration also means keeping your electrolytes in balance. The big three to focus on:

Sodium

On low-carb diets, your body excretes more sodium. Don’t fear the salt—adding it back in is key to staying energized and avoiding headaches and fatigue. Use high-quality salt (like Redmond Real Salt or sea salt), and don’t be shy with it.

Potassium

Potassium helps with muscle function, nerve health, and energy. Bone broth, meat drippings, and organ meats offer some natural sources, but you may consider adding a potassium supplement or foods like avocado (if tolerated on your plan).

Magnesium

Often forgotten, magnesium is crucial for over 300 biochemical processes in the body, including sleep and muscle function. Try magnesium glycinate or magnesium malate for best absorption, or use an Epsom salt bath for topical support.

Tips for Staying Hydrated and Balanced

1. Start Your Day With Salt Water
   Try a morning electrolyte drink or simply a pinch of sea salt in warm water to replenish what you’ve lost overnight.
2. Drink According to Thirst—but Don’t Overdo It
   Aim for about half your body weight in ounces of water per day, adjusting based on activity and climate. Drinking too much plain water can flush out electrolytes.
3. Use Electrolyte Supplements (Smartly)
   Look for clean electrolyte powders without added sugar or fillers. These can be a game changer, especially during the adaptation phase. Kiltz Health Citrus Electrolyte Mix provides 6 key electrolytes crucial for balance, with only 2 grams of carbs per serving.
4. Balance with Whole Foods
   Bone broth, shellfish, and fatty meats not only nourish but naturally support hydration with sodium, potassium, and other minerals.

The Payoff: Better Energy, Better Results

Once your hydration and electrolyte levels are dialed in, everything starts to click. You’ll likely experience:

• Fewer cravings
  
• More consistent energy
  
• Better digestion and bowel movements
  
• Improved mental clarity
  
• Enhanced physical performance
  
• Less “Keto flu” during adaptation

Final Thoughts: Hydrate Smarter, Thrive Harder

Don’t let hydration be the missing piece in your success story. On Keto and Carnivore, it’s not just what you eat—it’s also about what your body needs to function optimally. By staying properly hydrated and replenishing essential electrolytes, you set yourself up for sustained energy, mental sharpness, and long-term results.

Stay salty, stay strong—and drink up.

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