You’ve decided to embark on the keto diet, and while you’re excited about the potential benefits, one thing that may be on your mind is how to stay properly hydrated. With the limited carb intake on this diet, it’s essential to find alternative ways to replenish your body’s fluids. In this article, we’ll explore the best strategies to ensure you stay hydrated while following the keto lifestyle. From incorporating electrolyte-rich foods to monitoring your water intake, we’ve got you covered. Say goodbye to dehydration worries and hello to a well-hydrated keto journey!

Choose Keto-Friendly Beverages


Water is an essential beverage for staying hydrated on the keto diet. It has zero calories, no carbs, and is a great way to quench your thirst. Aim to drink at least 8 cups (64 ounces) of water each day. If you find plain water boring, you can add a slice of lemon or cucumber to enhance the flavor without adding any unwanted calories or carbohydrates.

Herbal Tea

Herbal teas are a delicious and keto-friendly way to stay hydrated. They come in a wide variety of flavors and provide added health benefits. Some popular options include chamomile, peppermint, and hibiscus teas. Make sure to choose herbal teas that are free from added sugars or artificial sweeteners to stay within your keto goals.

Electrolyte Drinks

Electrolyte drinks are a great option for replenishing essential minerals that can be lost through sweating or when following a low-carb diet like keto. Look for electrolyte drinks that are low in sugar and carbohydrates. You can also make your own electrolyte drinks by adding electrolyte powders or tablets to water. These drinks can help maintain proper hydration and prevent electrolyte imbalances.

Monitor Daily Water Intake

Calculate Water Needs

Calculating your daily water needs is essential for staying hydrated on keto. A general guideline is to drink half your body weight in ounces of water. For example, if you weigh 150 pounds, you should aim to drink 75 ounces of water per day. However, factors such as activity level, climate, and overall health can affect your individual water needs. It’s always a good idea to consult with a healthcare professional for personalized recommendations.

Carry a Water Bottle

Carrying a reusable water bottle with you wherever you go is a simple yet effective way to remind yourself to drink water throughout the day. Having easy access to water will make it more likely for you to reach your daily water intake goals. Choose a bottle that is convenient to carry and has a large enough capacity to hold an adequate amount of water to last you throughout the day.

Set Reminders

If you often forget to drink water, setting reminders can be helpful. Use your smartphone or other devices to set alerts at regular intervals throughout the day. When the reminder goes off, take a moment to drink a glass of water. This will help you stay on track with your hydration goals and make drinking water a regular habit.

Increase Sodium Intake

Importance of Sodium on Keto

On the keto diet, your body produces ketones and enters a state of ketosis, which can cause increased water loss. This water loss can lead to a decrease in sodium levels, putting you at risk of dehydration and electrolyte imbalances. Increasing your sodium intake is crucial to maintaining proper hydration and overall health while on the keto diet.

Add Salt to Foods

Adding salt to your meals is an easy way to increase your sodium intake on keto. Sprinkle a little salt on your dishes, but be mindful not to overdo it. Aim for a balance that enhances the flavor of your food without exceeding your sodium needs. You can also use other seasonings and herbs to add flavor to your meals without relying solely on salt.

Consume Bone Broth

Bone broth is an excellent source of sodium and other essential minerals. It is made by simmering bones, usually from chicken or beef, along with herbs, vegetables, and water. The resulting broth is rich in sodium, collagen, and other beneficial nutrients. Adding bone broth to your diet can help replenish sodium levels and promote hydration while providing additional health benefits.

Incorporate High-Water Foods


Cucumbers are not only refreshing but also high in water content. They are great for hydrating the body and satisfying your taste buds on a keto diet. Slice up some cucumbers and enjoy them as a snack, or add them to salads and side dishes for an extra boost of hydration.


Lettuce is another keto-friendly vegetable that has a high water content. It can be consumed in various forms, from salads to wraps. Including lettuce in your meals adds hydration and provides essential vitamins and minerals that support overall health.


Celery is a crunchy and hydrating vegetable that is perfect for keto diets. It is low in calories and carbohydrates while being rich in water content. Snack on celery sticks with some keto-friendly nut butter or add them to soups and stir-fries to increase your daily water intake.


Zucchini is a versatile and hydrating vegetable that can be incorporated into a wide range of keto dishes. It is low in carbs and high in water content, making it an excellent choice for maintaining hydration. You can spiralize zucchini to make “zoodles” as a low-carb pasta alternative or grill slices for a delicious side dish.


Although watermelon is relatively higher in natural sugars compared to other fruits, it still makes a hydrating and tasty option on a keto diet. It is over 90% water and contains essential electrolytes. Enjoy a small portion of watermelon as an occasional treat while ensuring it fits within your daily carb limit.

Consume Electrolytes

Importance of Electrolytes on Keto

Electrolytes play a crucial role in maintaining proper hydration and overall health. On a keto diet, the body excretes more electrolytes due to increased water loss. Replenishing these essential minerals is essential to prevent dehydration and maintain optimal bodily functions.

Magnesium-Rich Foods

Magnesium is an important electrolyte that can become depleted on a keto diet. Including magnesium-rich foods in your meals can help maintain proper electrolyte balance. Some keto-friendly sources of magnesium include spinach, almonds, avocados, and dark chocolate. Incorporating these foods into your diet can contribute to better hydration and overall wellness.

Potassium-Rich Foods

Potassium is another essential electrolyte that can be lost through increased urine output on keto. Including potassium-rich foods in your diet can help replenish this vital mineral. Avocado, spinach, Swiss chard, and salmon are excellent sources of potassium that can support hydration and assist in maintaining a balanced keto diet.

Calcium-Rich Foods

Calcium is an electrolyte that plays a role in muscle and nerve function, as well as maintaining proper fluid balance in the body. Dairy products such as cheese, yogurt, and milk are excellent sources of calcium. If you are lactose intolerant or following a dairy-free keto diet, you can opt for non-dairy alternatives like almond milk or tofu, which are often fortified with calcium.

Avoid Dehydrating Substances

Limit Alcohol Consumption

Alcohol can dehydrate the body by increasing urine production. While occasional alcohol consumption in moderation may be acceptable on a keto diet, excessive intake can hinder your hydration efforts. Opt for lower-carb alcoholic beverages like dry wines or spirits mixed with sugar-free mixers. Always remember to drink alcohol responsibly and in accordance with your health goals.

Reduce Caffeine Intake

Caffeine is a diuretic that can increase urine output and potentially contribute to dehydration. While moderate caffeine consumption is generally considered safe, it’s important to be mindful of your overall intake. If you consume caffeinated beverages, such as coffee or tea, consider limiting your intake or opting for decaf options to help maintain hydration levels.

Maintain a Balanced Diet

Eat Sufficient Protein

Protein is an essential macronutrient that plays a vital role in maintaining muscle mass and supporting various bodily functions. Consuming sufficient protein on a keto diet is important to prevent muscle loss and promote overall health. Incorporate protein-rich foods such as meat, fish, eggs, and dairy products into your meals to support hydration and achieve your keto goals.

Include Healthy Fats

Healthy fats are a cornerstone of the keto diet and provide a source of energy. Including adequate amounts of healthy fats in your diet is crucial for maintaining hydration, as fat helps slow down the absorption of water from the digestive system. Choose sources of healthy fats such as avocados, nuts, seeds, and olive oil to support your overall hydration on keto.

Consume Adequate Fiber

Fiber is essential for maintaining proper digestion and overall gut health. Adequate fiber intake can help prevent constipation, a common issue that can occur on a keto diet. Incorporate fiber-rich foods such as non-starchy vegetables, nuts, seeds, and low-carb berries into your meals to support hydration and promote regular bowel movements.

Manage Ketosis Symptoms

Recognize Signs of Dehydration

It’s important to be aware of the signs of dehydration, especially when following a keto diet. Symptoms can include increased thirst, dry mouth and lips, fatigue, headaches, and dizziness. If you experience any of these symptoms, it is crucial to rehydrate promptly. Monitor your water and electrolyte intake and adjust accordingly to prevent and manage dehydration.

Adjust Electrolyte Intake as Needed

As your body adapts to the keto diet, your electrolyte needs may vary. Pay attention to any symptoms of electrolyte imbalances, such as muscle cramps or irregular heartbeat. Adjusting your electrolyte intake through food or supplementation can help maintain a proper balance and support hydration levels.

Hydrate Before and After Exercise

Pre-Workout Hydration

Proper hydration before exercise is essential for maintaining performance and preventing dehydration. Make sure to drink water or a keto-friendly beverage at least 30 minutes before your workout. Aim to hydrate adequately by consuming 16-20 ounces of fluid to prepare your body for physical activity.

Post-Workout Replenishment

After exercise, it’s important to replenish the fluids and electrolytes lost during the workout. Drink water or a keto-friendly electrolyte drink within 30 minutes of completing your exercise session. This will help restore hydration levels and support muscle recovery. Be sure to listen to your body’s signals and drink as needed throughout the day to continue meeting your hydration goals.

Seek Professional Guidance

Consult a Healthcare Professional

If you have any concerns about hydration while following a keto diet, it is always recommended to consult with a healthcare professional. They can provide personalized guidance based on your individual needs and help ensure that you stay properly hydrated while on your keto journey. A healthcare professional can also address any specific questions or concerns you may have regarding hydration or other aspects of your diet plan.