How to Get Electrolytes on Keto

How to Get Electrolytes on Keto

Posted by Katie Spaller on

For keto-dieters who also incorporate exercise, it may seem like you’re always thirsty. Why? Because your diet now lacks electrolytes, like sodium.

As your body adjusts to a ketogenic (or low-carb) diet, it will eventually begin to produce less insulin. This will then cause your body to excrete more sodium through your urine, causing an electrolyte imbalance. This is why it is so important to make sure your body is getting enough electrolytes on keto.  

Additionally, most people actually get a significant amount of daily electrolytes from carb-heavy, or processed foods. These carbohydrates –– especially refined carbs like sugar –– have been shown to spike glucose levels. Overtime, this too can lead to less insulin sensitivity. 

By simultaneously depleting your normal electrolyte levels, slowing insulin production, and excreting more and more sodium, it’s no wonder keto believers need to pay attention to their electrolyte levels.  

You may be wondering how to get electrolytes on keto. Luckily, there are a wide variety of ways for keto connoisseurs to enhance and maintain their electrolyte intake. 

Here’s everything you need to know about electrolytes and ketosis –– why you need them, how to get them, and the best keto electrolyte drinks to incorporate in your routine. 


The Importance of Electrolytes

Electrolytes are essential minerals that play a crucial role in a variety of bodily functions. 


There are four major electrolytes in the human body:

  • Sodium
  • Calcium
  • Potassium
  • and Magnesium

These electrolytes control essential nervous system functions. They also regulate chemical reactions, water distribution, cell hydration, muscle contractions, PH levels, and more. That’s a lot of work for simple molecules!

Electrolytes are even more important when doing keto. Unbalanced or depleted electrolyte levels are the number one cause of “keto flu”. Keto Flu is an uncomfortable transitory process that occurs when entering ketosis. The symptoms can include:

  • Brain fog
  • Mental and physical fatigue
  • Irritability
  • Upset stomach
  • Headaches
  • Trouble falling or staying asleep
  • Constipation 

Replenishing your electrolytes on keto can knock out keto flu symptoms in no time. Although many people choose electrolyte supplements, the better keto-flu mitigator is exogenous ketones. Exogenous ketones help pump up the volume of ketones in your bloodstream, which makes the transition to nutritional ketosis smoother. Elevated ketone body levels, paired with electrolytes can help negate most keto flu symptoms.


How Do You Get Electrolytes on Keto Diet?

Keto dieters have a few different options for replenishing and mitigating an electrolyte imbalance.

Many electrolyte-dense foods have too many carbs to keep you in ketosis. There are a variety of healthy, whole food options that will help sustain healthy electrolyte levels. Let’s take a look at a few foods keto dieters can work into their meals to support healthy electrolyte levels. Here are the best electrolytes for keto:



Calcium is the most abundant mineral in human bodies. It plays a crucial role in bone health and supporting healthy blood flow. 

Keto dieters can get more calcium in their food by eating:

  • Canned fish, like salmon or sardines
  • Dark leafy greens, like spinach, turnip greens, and kale
  • Hard cheeses and other dairy products that don’t contain added sugars
  • Seeds, like sunflower, sesame, and chia seeds


Sodium plays a crucial role in fluid regulation, nerve impulse conduction, and the contraction and relaxation of muscles. 

Sodium can be supplemented using foods like:

  • Pickles 
  • Pork Rinds
  • Canned Chickpeas & Beans 
  • Bacon
  • Cottage Cheese
  • Olives
  • Sauerkraut
  • Low-Carb Soy Sauce 
  • Tinned Anchovies
  • Bone broth
  • Salted low-carb nuts


Potassium works alongside sodium to regulate fluid levels while also preventing or minimizing muscle cramps.

Potassium can be found in keto-friendly foods like:

  • Fatty fish
  • Avocado and pumpkin seeds
  • Beef and pork 
  • Eggplant 
  • Greens like brussels sprouts and spinach 


Magnesium is another vital mineral that supports energy production and muscle and nerve function.

Keto dieters can boost magnesium levels by including foods in their diet like:

  • Fatty fish
  • Low-carb nuts
  • Avocado 
  • Leafy greens like kale, collard greens, and spinach 

However, even with all of these mineral-rich foods available to keto dieters, it can still be challenging to keep electrolyte levels high through diet alone. 

Fortunately, new keto-friendly electrolyte drinks have begun hitting the market –– many of which are both delicious and low carb.


What Electrolytes Can I Drink On Keto? - Keto Friendly Electrolyte Drinks

Keto electrolyte drinks provide keto dieters with a quick and convenient method for replenishing and maintaining a healthy electrolyte balance. 

Many electrolyte drinks are packed with the best electrolytes every keto dieter needs. Plus, they’re designed to support the higher energy levels and mental clarity that have made the keto diet so popular. 

This makes keto-friendly electrolyte drinks a fantastic option for busy keto dieters. They boost electrolyte levels while promoting weight loss – without spending hours in the kitchen making a large meal. 

However, not all keto electrolyte drinks are made to the same standards of quality. To find the best keto-friendly electrolyte drinks, look for drinks that:

  • Use high-quality ingredients
  • Are low-sugar or sugar-free
  • Are caffeine, BPA, gluten, and soy-free
  • Eliminate hidden carbs

For additional benefits, consider choosing a keto-friendly electrolyte drink that uses exogenous ketones. 

Kenetik’s Exogenous Ketone Drinks provide a refreshing, sugar-free and tangy shot of electrolytes mixed with a potent serving of ultra-high-quality BHB ketones. 

These exogenous ketones provide many of the same benefits as metabolic ketosis. They can also help satiate cravings, making the ketosis transition smoother.

Kenetik’s keto-friendly electrolyte drinks are also created using a revolutionary bio-manufacturing process. Unlike most ketone salts and esters that use environmentally harmful, petroleum-based production processes, Kenetik’s ketones are made with an entirely renewable, plant-based raw material

This makes them the perfect electrolyte and ketone drink for environmentally conscious keto dieters that want a refreshing boost. 


How Much Electrolytes Should I Drink on Keto?

It’s crucial for keto dieters to understand their bodies’ electrolyte needs once they cut carbs from their diet. 

To maintain healthy electrolyte levels on keto, you should target the following daily intake range:


3,000 - 5,000 mg


3,000 - 4,000 mg


300 - 500mg


1,000 - 1,200 mg

Depending on your age, you may need more or less calcium. It’s best to follow a doctor’s guidelines when it comes to calcium supplementation.

So if you’re looking for a quick burst of electrolytes, turn to Kenetik! Kenetik’s keto-friendly sugar-free electrolyte drinks can be enjoyed up to six times a day to help you reach the proper electrolyte levels.

For new users, we recommend starting with one to two bottles a day, adding more as needed. Overtime, your body will adjust to the energy-boosting –– and brain fog clearing –– properties of our tangy, electrolyte-rich exogenous ketone drinks. 

← Older Post Newer Post →

Ketone Benefits

Sober Curious? Kenetik Has Your Back

Sober Curious? Kenetik Has Your Back

Katie Spaller
By Katie Spaller

Diving into Sober Curiosity Lately, you might have noticed a cool new trend popping up - it's called the sober curious movement. People all around...

Read more
A window in an office covered in sticky notes

Top 10 Stress Management Tips: Achieving Balance and Success

Katie Spaller
By Katie Spaller

Life can sometimes feel like a never-ending race. With stress as the relentless finish line. Here's the good news: you have the power to take...

Read more