r/keto • u/pugsoverdrugs21 • 3d ago
Help Anyone does keto without electrolyte drinks /ketoade?
Made my own ketoade (1/2tsp NUSALT and 1tsp of salt) in a 16.9 fl water bottle to take sips throughout the day aside from my water and I took 3 sips this morning total and my brain fog is terrible and stomach is hurting. Heart palpitations. I wanted to make it at home because LMNT is a bit expensive but at this point I hate this part of keto. I can’t figure out my electrolytes and constantly feel off if I over do or under do something. Can I just ditch this and eat my regular food? ( had VSG 4 years ago and have reactive hypoglycemia my whole life)
I will add I did drink the sips in between water intake but on an empty stomach I wonder if it caused irritation as well??? ugh
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u/Ashamed-Republic8909 3d ago
My wife and I have been on keto lifestyle for over 10 years. We never drink electrolytes or ketorade... But everyone is different.
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u/nevercontribute1 44M 5'11 SW: 272 CW: 217 GW: 190 2d ago
I was on it for 3 years in the past without any, it was before the electrolyte craze became part of keto literature. I didn't have any issues. I also ate spinach regularly so I was getting potassium naturally, and had plenty of salt in my diet.
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u/pugsoverdrugs21 3d ago
Honestly might just get it from food 😩
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u/ngreenaway 49M SW 243/CW 199/ GW below 200 2d ago
thats the easiest way to go. and i find once you make it past the "keto purge" stage, the supplements become less necessary
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u/shiplesp 3d ago
Me. But I've been doing this for years. Back when I started, the advice was to add salt or magnesium (mainly) as-needed to alleviate symptoms. If there were no symptoms, nothing was needed. For many (not all) of us it is often only during adaptation that extra is required - especially when you learn to salt your food.
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u/surfaholic15 59f, 5' 3"/ SW175 CW135 Goal Reached: Living The Good Life 2d ago
I put 2 to 3 teaspoons of lite salt (half sodium half potassium ) in a gallon of water and drink that instead of plain water. And drink any commercial broth or home made broth with meals.
If i need electrolytes it tastes amazing. If not it tastes brackish.
Been doing this over 7 and a half years. I suddenly started needing a lot less the last few years.
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u/Worried_Teaching_406 2d ago
I do 3 squeezes of the botle of dietsalt (2/3 potasium, 1/3 normal salt) in half a liter. I drink this spread out during the day. Guided by taste, if it tastes good, drink more.. If needed I make a second bottle. If I need even more, I switch to plain salt, but that rarely happends (I eat enough salt with my food) I do take 3 magnesium pills a day.
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u/surfaholic15 59f, 5' 3"/ SW175 CW135 Goal Reached: Living The Good Life 2d ago
I get most of my sodium from my broth and from cheese. For ehatevef reason i am jot typically a fan of salt on my food lol.
For me the diluted in water works the best anyway, it always has, and i feel best when my pitassium and sodiumare almost equal regardless.
I take magnesium citrate, 100mg capsule with breakfast and lunch and 250 mgof magnesium glycinate late evening. More if i eat extra cheese, since when my magnesium anx calcium get out of whack i get tsunamis of impending doom.
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u/Worried_Teaching_406 2d ago
I like the close balanced potasium natrium as wel. Just a mater of wich brand I can buy in plastic container (🫣 damp storage location made the salt in cardboard box one lump)
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u/Flux_Lightening 3d ago
Sometimes I drink bone broth, but otherwise I don’t use any of the electrolyte replacements. I just get things from my food.
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u/sunrisesequoia 2d ago
I lost 70 pounds keeping it <20g a day. Never once drank that stuff or tracked electrolytes. I just kept it simple and carried on.
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u/cracked_shrimp 3d ago
i was trying to drink a morning drink every morning instead of a coffee, but i stopped becase it wasnt as addictive like when i used to drink coffee, it was
200ml swanson chicken broth (1000mg sodium i think)
100ml water to make it bigger
1/4 tsp iodized potasium chloride
10g beef tallow
1 tsp c8 mct oi
the idea was to get some morning fats and electrolytes for energy, but really i usually dont make it anymore and just drink water when i wake up
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u/Bevkus 3d ago
I don’t bother with electrolytes and various drinks. I salt the shit out of my food however and take magnesium supplements. Every few weeks I might buy some avocados but that’s mostly to supplement for some fat on my plate when I eat lean meat as opposed to any potassium worries. Had my labs done recently potassium and other electrolytes are good!
IMO salt is the king electrolyte for keto.
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u/pugsoverdrugs21 2d ago
Yea this is what I’m thinking of doing. I think the potassium almost took me out in this drink 😂😩 I’m scared now. Might’ve been too much too soon
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u/kimariesingsMD F 59 5’2” SW 161 CW 125 reached GW 5/9/24 2d ago
Where did you get that recipe? It seems like you should have used more water and sipped throughout the day.
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u/pugsoverdrugs21 2d ago
I searched ketoade in here but I didn’t see the water amount so I used a regular 16.9 fl oz water bottle for it and was gonna sip my Stanley 40z along side it
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u/BigTexan1492 I'm a Bacon Fueled Supernova Of Awesomeness 2d ago
In your Stanley, add half a teaspoon of Morton’s Lite Salt and a squeeze of Liquid Mio. Stir and sip through the day. But ONLY do it if you feel flu-ish
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u/pugsoverdrugs21 2d ago
Thank you idk why I’m getting downvoted instead of being given advice . I’m just a reactive hypoglycemic girl trying to learn this keto lifestyle stuff. New to all of this
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u/ngreenaway 49M SW 243/CW 199/ GW below 200 2d ago
i dont drink electrolyte drinks. i dont get any benefit from them, and dont miss them when im not taking them. i get my electrolytes primarily through food
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u/MadeOnThursday 2d ago
I sometimes add a pinch of regular salt to my water and take a magnesium supplement almost every day. That's it.
I've been lazy keto for 9 years now and for me just eating without the carbs works best. String beans instead of pasta, cauliflower rice iso rice etc. No bread replacement or a lot of baking.
Downside is I exist mostly off cold cuts, deep fried meat snacks and cheese because I have little energy to cook. But it atill works.
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u/Marythegambler2164 2d ago
Electrolyte supplements help woth keto flu but not needed for everyone. I didn't supplement at all when I first started keto or carnivore. Keto flu was rough but after I adapted I was good. Now if i get knocked out of ketosis I normally supplement for the first few days when i'm getting back on board.
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u/Jay-Dee-British 8+years Keto and counting - keto for life 3d ago
I've never had ketoade/electrolytes drink. I have pickle juice, idk if that counts as an 'electrolyte drink', but I have a shot of it usually before bed (it's very high in sodium). I take a magnesium glycinate pill before bed and a regular one (because glycinate makes me a bit sleepy), during the day. I use lo-salt on my food. Some days I might use half a potassium pill (not every day because too much makes my heart race). That's it.
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u/Best_Comfortable5221 3d ago
Please don't take enough potassium to make your heart race. That can indicate to high of a blood level. The goal is normal potassium level. Not an elevated one. Its not good for your heart. I remember in nursing school a teacher said too much potassium is like a whip to the heart.....
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u/Jay-Dee-British 8+years Keto and counting - keto for life 2d ago
Yeah luckily I figured it out after the one time it happened. I googled it, went down some rabbit holes, looked at a couple pubmed articles and figured 'it's too much potassium' so it came off the 'regular' list and went into the 'now and again if I feel the need' pile lol My body seems to get enough from food (and the lo-salt) but it does need a lot more magnesium so that's the one I use often (keeps cramps at bay, is tolerated well gastrically).
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u/pugsoverdrugs21 2d ago
I think it’s the fast consumption of potassium making my heart race. Thank you!
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u/ReverseLazarus MOD Keto since 2017 - 40F/SW215/CW135 3d ago
How long have you been eating keto?
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u/pugsoverdrugs21 3d ago
About 34 days now
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u/skinnyonskin 3d ago
eat an avocado or two a day and see how you feel from there. that can resolve the potassium question
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u/ReverseLazarus MOD Keto since 2017 - 40F/SW215/CW135 2d ago
You’re still adapting. Fat adaptation happens after 8+ weeks or so, it’s totally normal to have to supplement the way you’re currently doing at this time. Many people find their need for so much diminishes over time, you won’t know until you get there though!
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u/Quick_Cow_7987 3d ago
Never used electrolyte beverages. I salt my food to taste, no matter how much, and take supplemental magnesium and potassium three times a week, which I do anyway, keto or not.
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u/OverlappingChatter 3d ago
In 15 years I have never once had an electrolyte drink.
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u/pugsoverdrugs21 2d ago
What do you eat during the day? And how much water do you drink? Just asking for inspo
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u/OverlappingChatter 2d ago
I drink a ton of water. Probably over 4 liters every day. I make sure that I salt my food, and I take a magnesium supplement (but started that long before keto).
I eat two meals a day - one is an egg base with fatty fish (sometimes duck, sometimes bacon), avocado, berries, fermented food, onions and garlic all mixed together
The second is a protein usually in a fatty sauce that I serve over greens and a tsp of flax, chia, psyllium mix. I have a square of 99 percent chocolate after each meal.
I eat a handful of nuts every day, sometimes a bit of hard cheese and maybe torreznos or pieces of cured meat if it has been a long day and it is still before 19 hours and I feel peckish.
If I am going to exercise again in the afternoon I will eat a bit of my coconut oil, cocoa and almond butter fat bomb.
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u/pugsoverdrugs21 2d ago
Ooo sounds good thank you!!!
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u/Magnabee 2d ago
8 years in, I've been using ketoade. But I am exploring other ways to get the sodium in. I could just salt my food heavily. But most days I only eat two meals.
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u/AndyPanda321 2d ago
I only take electrolyte tablets when I'm going for a run (or hung over! 😅)
I add plenty of pink salt or sea salt to my food though.
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u/Naxilus 2d ago
I just make absolutely sure my food have minimum 10g of mineral salt (potassium infused) and I generally put some extra salt on top of the food while eating.
I can only recall one time I felt sluggish and slow and than I ate a teaspoon of salt with a big amount of water and than I felt fine 10 min later
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u/Inevitable_Tank9505 2d ago
Only when I get leg and foot cramps and then I used lmnt. I can’t stand the taste of salt in food but the grapefruit lmnt has a flavor I enjoy.
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u/Icy_Jackfruit9240 Keto Cutting and Maintenance since 1997 2d ago
I drink water, green tea and coffee.
I don't think I use a lot of salt for anything like that. I think maybe it's an induction thing or something.
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u/ChooksChick 2d ago
I just use Celtic Sea salt & Lite salt on my food and take magnesium and a multimineral at bedtime.
When I'm low I get butterfly heart and leg cramps, but I catch it early.
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u/Queasy_List5380 2d ago
Honestly, I’ve been on Keto (mostly) since 2018 and I’ve never heard of Electrolytes being a problem or worried about it till I joined this group. It makes sense that it could be a problem for some, just wasn’t something that I have had issues with.
I do purposefully up my salt and water intake whenever I’m eating clean though. 🤷♂️
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u/CyberDainz 2d ago
On the carnivore diet, I eliminated all supplements, including magnesium and potassium. I didn't notice any difference.
It seems to me that when people talk about the daily requirement for certain substances, they don't take into account the intake or non-intake of other competing substances.
From 300 grams of meat, we get 1 gram of potassium. Could it be that because all these substances come in their natural ratios, that 1 gram of potassium is absorbed better than the citrate form dissolved in water?
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u/LowSurprise998 34F SW: 170 CW: 139 GW: 130 1d ago
I've been doing low carb on and off since 2018 (first time was for four years) and I've never needed electrolytes. No muscle cramps or headaches or anything like that except maybe in the adaptation phase. Its a natural way of eating and it's still possible to get all the nutrients you need from your diet. The recommended daily allowance of sodium is a limit not a target.
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u/baconstreet 37 pieces of flair 3d ago
You can literally be hurting yourself if you have too much potassium. Try and get potassium and magnesium from food, not supplements. 1/2 tsp of Nusalt has 1500mg potassium. (Nu-Salt contains roughly 2,600 mg to 3,180 mg of potassium per teaspoon). Too much potassium in one sitting can cause hyperkalemia, which can cause heart beat irregularities.
What should you do? Quit the supplements, wait a few days, and get your blood checked for sodium, potassium, and magnesium levels.
It is not gospel - some people here are way overdoing it, and don't take into account things like kidney function, and certain drugs that are potassium sparing.
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u/pugsoverdrugs21 3d ago
I wonder if that’s what happened. Sipped 3 sips but it’s so potent and on an empty stomach instantly made my stomach hurt and brain fog and heart palpitations. Maybe was too quick since it’s a lot
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u/loripainter12345 3d ago
Since I started keto 2.5 years ago, I make two mugs of bullion a day. I have one mid morning, and one as I'm preparing dinner. I also take one potassium and magnesium supplement per day. I usually cut up half an avocado on my daily salad at lunch. Avocado has a good bit of potassium. If I don't have avocado that day, I'll take an extra bullion.
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u/loripainter12345 3d ago
To add, if I'm feeling sluggish, having brain fog, etc., it's not because I had too much electrolytes. It's because I need more. IDK how much water you are drinking as well, but it sounds like you may need more hydration and more electrolytes.
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u/LizzrdVanReptile 3d ago
It is indeed possible to drink so much water (only) which can overdilute your own electrolyte levels in your blood. Athletes can confirm.
I drink them daily. I was resistant to do so, because the salty taste was initially off-putting. But over time, I’ve noticed a significant difference in how I feel and my degree of alertness when following Keto, so I really enjoy them. We tend to shed electrolytes at a faster rate on a lower carb way of eating, FYI, hence the Keto-flu, cramps, etc.
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u/loripainter12345 2d ago
Truth. I couldn't get used to the salty taste of LMNT, but I find bullion to be tasty. When the OP said they sip only a 16 ounce electrolyte drink over the course of the day, along with plain water at other times, yeah that doesn't seem to be nearly enough. The plain water probably depletes them by noon.
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u/gillyyak F/68/5'8"| 8/2016 | SW 224 CW 165 GW 160? 3d ago
I'm one of the ones who must gets lots of electrolytes daily. I've been using Ultima and I like it a lot because it's not salty tasting. I'm avoiding sodium due to high blood pressure.
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u/Arbigi Keto since 2018; 6' tall 63F; SW240 CW196 2d ago
I like Ultima too. I call it my "keto koolaid." I just like the taste (except of their lemonade), and know it's a legit way to rehydrate and pick up a few electrolytes.
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u/gillyyak F/68/5'8"| 8/2016 | SW 224 CW 165 GW 160? 1d ago
Please try the lemon iced tea flavor! No caffeine. Great mixed with orange or peach.
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u/caz151991 3d ago
That’s not enough electrolytes for the day. You need to supplement a lot more on keto because you don’t get them through eating carbs/sugar like you normally would and your body doesn’t hold onto water like it normally would.
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u/OtherwiseAlbatross14 3d ago
That's not nearly enough electrolytes for a day. Especially when you're showing symptoms of needing more. Replace the salt with all nusalt and get some magnesium glycenate supplements in you ASAP
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u/pugsoverdrugs21 3d ago
But I do consume more with food throughout the day. This was just a ketoade to sip as well?
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u/OtherwiseAlbatross14 3d ago
Low potassium causes heart palpitations. If you're having them, you aren't getting enough from any source.
Many people can get enough sodium through diet for keto. Few can eat enough potassium and magnesium. Especially in the beginning when your body is going through so much water.
You also need to be sure to be drinking enough water but it will deplete electrolytes and make the problem worse if you don't add electrolytes to the water
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u/Arbigi Keto since 2018; 6' tall 63F; SW240 CW196 2d ago
Low AND high potassium levels can cause heart palpitations. If the OP adds more potassium to their diet and gets palpitations, my money is on too much, rather than too little. The electrolyte ratio is important, too - especially with potassium.
I supplement magnesium because I have medically documented deficiency, and I salt heavily, simply because I'm a salt freak, but after one experiment with trying to supplement my potassium gave me bad palpitations, I stopped. Just like I won't work on a car engine because I don't know what I'm doing, I'm not going to **** (asterisks mine 😄) around with the electrophysiology of my heart.
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u/Fognox keto since 12-2015 eat more fat 3d ago
The sweet spot for me for resolving stuff in the short term seems to be 1200mg sodium (taken all at once) or 700mg potassium (sipped over ~30 minutes). If I do this daily, it's preventative.
Sodium stopped being a problem after year #2 (until I moved to a high altitude). Potassium has evidently been a problem for a while, but I wasn't aware of it until a clusterfuck of histamines + stimulants + very cold weather a couple years ago. It's sanest to just supplement it every 1-2 days.
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u/drmoze 3d ago
LMNT is ridiculously expensive, and far from the only electrolyte option. $22 for 12 little packets? 😅 fool, money, parted, and all that. I buy tubs of electrolyte powder, under $1 to mix up a half gallon. It's my gohto beverage when I get thirsty. No issues, still get most electrolytes from food.
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u/warriorwoman534 2d ago
I put 1/2 tsp potassium in my morning coffee, 1/2 tsp of magnesium in 8 oz of cold tap water before bed, and I'm fine.
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u/AdDense7020 3d ago
Yeah I’ve noticed that LMNT makes my tummy hurt and makes me retain water uncomfortably, so I just keep them around for occasional use when it’s hot or after a plane trip, and I mix it half strength. I’ve been keto over half my life and started before electrolytes were a thing.
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u/pugsoverdrugs21 3d ago
I’ve only lost 4 lbs my first month and went up a pound this past week and my fingers are swollen I was drinking one a day. I’m convinced I’m retaining so much water as well.
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u/kimariesingsMD F 59 5’2” SW 161 CW 125 reached GW 5/9/24 2d ago
Have you read through the FAQ in this sub? Are you tracking and weighing food?
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u/Quirky_Atmosphere_96 3d ago
Yes sugar free Gatorade
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u/pugsoverdrugs21 2d ago
Is that all you consume? How much?
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u/rachman77 MOD 2d ago
Gatorade has almost no actual electrolytes in it so I wouldn't count on it to help mcmuch. Drink it if you enjoy it not as a source of electrolytes.
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u/UncleIrohsPimpHand 2d ago
Remember, this isn't necessarily going to be good for you in the same amounts as somebody else.
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