We have coached thousands of clients through the ketogenic diet and over 90% of the problems that arise, particularly in the transition phase, are rooted in improperly managing electrolytes. Electrolytes are critical for optimizing mental and physical performance. They help your nerve impulses fire, regulate fluid balance, help produce energy, and support strong bones.

Electrolytes are particularly important for those eating low-carb diets, practice intermittent fasting, or sweat a lot.

To Avoid to Keto Flu

The "keto flu" is usually an effect of electrolyte imbalance. Why are low-carbers prone to electrolyte deficiency?

• Less sodium in the diet: Whole foods contain much less sodium than processed and packaged foods.
• Higher sodium excretion: Low-carb diets are diuretic in nature and the kidneys excrete electrolytes at a higher rate.

Like low-carb diets,  fasting signals the kidneys to excrete electrolytes at a higher rate.

If left unaddressed, it's common to experience some combination of headaches, muscle cramps, sleep issues, and fatigue.

Electrolytes and hydration are one of the most important things for someone new to low-carb or intermittent fasting should read up about.

Replace Electrolytes Lost Through Sweat

The Journal of Sports Science estimates that athletes lose 3.5-7 grams from vigorous exercise in hot temperatures. For recreational or competitive athletes, proper hydration is mandatory for optimal performance and recovery.