Jump to Recipe

Are you experiencing keto flu, fatigue, weakness, headaches, or nausea on the keto diet? That might be a sign that your electrolytes are out of balance. Find out how to replace electrolytes on keto and how to make an easy keto electrolyte drink!

Electrolytes are essential for life. They help regulate nerve and muscle function, and play an important role in hydration. When you are on the keto diet, it is important to make sure you are getting enough electrolytes, especially if you're feeling tired, nauseated, or have other symptoms of electrolyte depletion.

In this post, I'll give you my recipe for the perfect keto electrolyte drink! It is packed with all of the essential minerals and nutrients that you need to stay energized and feeling your best. I'll also answer some questions you might have about having electrolytes on keto. Let's go!

Keto Friendly electrolyte drink recipe

What are the signs of lack of electrolytes on keto?

Lack of electrolytes during keto can cause a cascade of negative symptoms in different areas of your body. This includes fatigue, muscle weakness, nausea, headaches, dizziness, insomnia, brain fog, and more! In severe cases, electrolyte imbalance can even lead to seizures, hypertension, and heart palpitations.

If you are experiencing any of these symptoms, it is a good idea to start taking an electrolyte drink regularly.

How to replace electrolytes on keto?

There are a few different ways to replenish electrolytes on keto. You can drink electrolyte-rich foods and drinks, take supplements, or eat mineral-rich foods. I've found that drinking a glass of sugar-free coconut water with some Himalayan salt added to it is a quick and easy way to get electrolytes into your system.

Some other good sources of electrolytes include bone broth, pumpkin seeds, kale, spinach, and Swiss chard. You can also take a magnesium supplement if you are feeling especially depleted.

What electrolytes can you drink on keto diet?

There are a few different electrolytes that you can drink on the keto diet. Sodium, potassium, and magnesium are some of the most important ones to focus on.

Sodium is essential for maintaining fluid balance and preventing dehydration. It also helps regulate blood pressure and nerve function. Potassium is important for muscle contraction and helps to maintain fluid balance. Magnesium is essential for nerve and muscle function, and also helps to regulate blood sugar levels.

Another electrolyte that experts consider to be important is calcium. However, most people on keto get enough calcium from their diet, so you usually don't need to drink any additional sources of it.

how to replace electrolytes on keto

Keto Electrolyte Drink Homemade Recipe

Let's go ahead and take a look at how you can easily make my keto electrolytes drink.

What you'll need:

  • 1/4 tsp sea salt
  • 2 tsp magnesium powder
  • 1/8 tsp potassium powder
  • 2 tbsp lemon juice
  • 1 tbsp sweetener
  • 2 cups of water

Instructions:

Step 1: Mix all the ingredients together in a jar and shake until well combined. You can then drink it straight, or place it in the fridge for a few hours so that it's nice and chilled.

Pro tip – Try to have this drink early in the morning, if possible. Most people lose around 1 liter of water every night while sleeping (through breathing, sweating, late-night bathroom visits, etc.), and loss of water = loss of electrolytes. Drinking this first thing in the morning will help to replenish what you lost overnight and help you feel more active and alert throughout the day.

Prep Time 2 minutes

Total Time 2 minutes

Ingredients

  • 1/4 tsp sea salt
  • 2 tsp magnesium powder
  • 1/8 tsp potassium powder
  • 2 tbsp lemon juice
  • 1 tbsp sweetener
  • 2 cups of water

Instructions

  1. Mix all of the ingredients together in a mason jar, seal with a lid and shake until well combined. Add ice if you like your drink nice and cold or enjoy it as it is.

Nutrition Information:

Yield:

1

Serving Size:

1
Amount Per Serving: Calories: 10 Total Fat: 0g Saturated Fat: 0g Trans Fat: 0g Unsaturated Fat: 0g Cholesterol: 0mg Sodium: 608mg Carbohydrates: 3g Fiber: 0g Sugar: 2g Protein: 0g

Conclusion

Keeping a proper electrolyte balance is essential to the keto diet. Symptoms of electrolyte depletion can be quite unpleasant, so it's best to take some preventative measures to make sure you're getting enough minerals and nutrients.

My recipe for this keto electrolyte drink is an easy and delicious way to do that! Give it a try and let me know how you like it.

Related Posts:

10 Keto Mocktails You'll Love Sipping On

Keto Virgin Margarita Recipe

10 Drinks That Burn Fat While Sleeping

5 Reasons for Bloating on Keto Diet (How to Fix Keto Distended Stomach)

Does Keto Make You Sweat + How to Fix Keto Sweating

Best Green Tea Recipe for Weight Loss

3 Keto Tequila Drinks You Have to Try

How Do You Know When Your Body Is In Ketosis?

How To Make Chamomile Tea For Sleep