Are you drinking enough water? An interesting US study showed that about 45% of working Americans didn’t drink enough water because they weren’t thirsty. Health experts always stress the importance of drinking enough water. You’ve probably heard that you should drink 6 to 8 glasses per day. If you’re starting on the ketogenic diet then you might be wondering what you can and can’t eat on the low-carb diet. Another issue to consider is how much water to drink on keto. Since you’re getting fewer carbohydrates you’ll need to boost your H2O consumption. However, you might be wondering how much more you should be drinking.
This situation is even more complex since the keto diet causes your body to go into a state of “ketosis.” It’s a process that changes how your body gets energy. Instead of getting it from the food, it gets it from different sources like fat and stuff called “ketones.” This whole process is different it might seem logical that you should drink more water. Since water is 0-carb you won’t have to worry about getting kicked out of ketosis from drinking too much water. Still, it’s helpful to have some guidelines about how much is “enough” on Keto.
Keto-friendly Drinks and Beverages
Water is the only natural zero-calorie food. This is worth noting because it’s related to it being keto-friendly. When food has 0 calories that means you automatically get 0% from carbs, protein, and fats. So, there’s no question water is Keto-friendly.
How much water to drink on keto? When on the ketogenic diet, it’s important to consume drinks and beverages that are low-carb. The process of figuring out what’s keto-friendly can be a little tricky.
For example, many fruits and vegetables are somewhat low-carb. However, many are too high in carbohydrates to be considered keto-friendly. The main exceptions are berries. Blueberries are somewhat high for juices, smoothies, and shakes. However, raspberries, strawberries, and blackberries are lower.
When adding veggies to your drinks you should also avoid starchy vegetables including:
- Sweet potatoes
So that means no beet juice and potato juice if you’re brave enough to try it. Better options if you’re making juices/smoothies include spinach, kale, carrots, cucumber, celery, etc.
If you’re a fan of sugary drinks you won’t be happy that the Keto diet doesn’t allow regular sodas. They’re sky-high in carbs due to the refined sugar. you could technically drink diet drinks like Diet Coke since they’re 0-carb
There’s a caveat. These drinks are loaded with lots of unhealthy ingredients and even the sweeteners themselves can be unhealthy.
Sports and energy drinks are the same as regular sodas. They tend to contain sugar and lots of the stuff so they get a thumbs down on Keto.
How about alcohol? Some are low-carb like champagne (1g), a glass of wine (2-4g), light beer (some at 2g). Even some liquor like shots of tequila, Vodka/Tonic, and Dry Martini is all 0g carbs.
Most regular beers are quite high in carbs. That’s due to them being made of barley, which is high-carbohydrate due to the barley they contain.
How Much Water to Drink on Keto?
It turns out that water has zero calories and carbs. So, the big question is how much of the clear liquid you should drink. This is based on factors like the diet being low-carb and your body going into the metabolic state known as ketosis.
Health experts suggest that adults consume about 90 to 125 ounces of water every day. The exact amount you should drink is based on different factors like your age, weight, diet, and physical activity. So, if you’re doing a workout in the middle of summer you should boost your water intake.
If you’re a keto dieter that’s another factor. You’ll generally need to drink more water. That’s due to you being on a low-carbohydrate diet. However, this doesn’t mean you should be guzzling water all day. Just drink when you’re thirsty. This is your body’s natural way of telling you it’s time to drink up.
If you want to have the best experience while on the keto diet it’s important to make sure you’re drinking enough water daily. Make sure to watch out for signs of being dehydration. They include ones like dizziness, fatigue, dark-yellow urine, and flu-like signs.
Besides the water itself, it’s a good idea to add a little salt to your water during the day. This could be a few glasses of water that you drink during the day. Electrolytes are a kind of salt. They contain important minerals like magnesium, sodium, calcium, and potassium.
It’s important to boost your electrolytes on keto. That’s because you’re decreasing your intake of salty carbs. A related issue is the diet’s low-carb feature also reduces blood sugar levels. It’s important to add these electrolytes back to your diet.
Here’s another issue. In the case the human body stores carbohydrates it also stores water. Each 1g of stored carbs also stores 4g of H2O.
Top Health Benefits of Water
1. Body Temperature
Consuming enough drinking water can help to control the body’s temperature. When the body’s temperature rises your body’s water level can help to cool it down. This is especially helpful when doing workouts, playing sports, or doing work outdoors.
2. Healthy Skin
The skin needs to get enough water. This helps to keep it soft and stretchy. Drinking enough water can also help to prevent wrinkles. They’re caused by various factors like the body producing less collagen and not getting enough water.
There are other ways to boost your skin health. They include reducing stress, a well-balanced diet, and sleeping enough.
3. Weight Loss
This might be one of the main reasons why you’re on the keto diet. Drinking the clear liquid can help to shed pounds and burn fat. It’s a better option than sugary fruit/vegetable juices, tea/coffee beverages, and sports/energy drinks. Water can also help you to feel full so you’ll snack less.
4. Digestive System
Drinking enough water is critical for your digestive system. It helps the system to work correctly. On the other hand, if you don’t consume enough H2O it can cause lots of possible problems. They include the acidic stomach, stomach ulcers, and constipation.
One of the signs you’re not drinking enough water is if your urine is dark yellow. If that happens you should up your water drinking to detoxify your body.
5. Joint Health
One of the main benefits of water is it can help to lubricate your joints. It can provide the same benefit for other body parts as the spine. These body parts are about 80% water.
It’s important to avoid dehydration in the long term. It can cause a lot of problems like a decrease in the joints’ ability to absorb shocks. That can cause various problems like joint pain, which is related to how much water to drink on keto.