Top 5 Electrolyte Supplements for Keto Diet and Fatigue Prevention

Electrolytes – you love them, we love them and we all can’t live without them. They’re the tiny particles that serve two key features: 

1. They’re essential minerals for your body. 

2. They have an electric charge. 

Remember those middle school science projects where you would rub a balloon and your hair would stand up? That’s because the friction transfers charge between your locks and the balloon. Electrolytes also have that charge. But instead of friction, they get their charge through a chemical reaction. 

Their charge allows them to interact in interesting ways in chemical processes. When dissolved in water, for example, they will conduct electricity. Water does not conduct electricity very well, but salt and other minerals dissolved in it do.

Discover the top 5 electrolyte supplements for keto diet success, how to prevent daily fatigue, stay hydrated with Ultima and maintain energy on a low-carb lifestyle in this article. 

Why electrolytes are crucial on a keto diet 

Say you’re just beginning a keto diet, or thinking about going on one, but you don’t know how to healthily maintain it yet (or simply don’t know all the answers). You know your body switches on ketosis and burns fat, but did you know it increases water loss – which leads to a loss of electrolytes? 

You must up your hydration game when on a keto diet as it’ll help prevent negative symptoms and dangerous illnesses. Electrolyte supplements, like this full range of Ultima electrolyte drinks, is a great starting point to augment your keto diet. Watch more: How to Hydrate Fast - 5 Simple Ways for Rehydration. 

The science behind electrolyte loss on keto 

Loss of electrolytes is a common side effect of the keto diet. Some people think that keto makes you lose electrolytes because carbs contain electrolytes. When you cut out the carbs, you cut out the electrolytes – but this isn’t quite true. 

While carbs often contain loads of electrolytes, so do plenty of non-carb foods. Anything with salt in it contains electrolytes, since salt is an electrolyte.

What actually happens is a little more complicated: Water in your body gets stored along with carbohydrates. The carbs in your bloodstream help keep water in place. When you remove all the carbs from your diet, the carbs no longer hold down the water. Water leaves the body quickly on a keto diet.

As any beginner knows, keto increases urination by a lot. When the water goes, the electrolytes go with it. Your body stores most of its electrolytes dissolved in water. 

Common symptoms of electrolyte deficiency on keto 

An electrolyte imbalance can lead to serious problems, including:

• Headache

• Fatigue

• Irregular heartbeat

• Numbness and tingling

• Confusion

• Muscle weakness and cramping

Beginner keto dieters can experience the keto flu – a cluster of symptoms that involve fatigue, headaches and nausea which can last for weeks. It’s top priority to combat this on ketosis by incorporating an electrolyte rich plan, no matter if you’re short-term or long-term dieting. 

How electrolyte supplements prevent fatigue  

Electrolytes help your body with a variety of functions, including:

• Producing energy

• Stimulating muscle contractions

• Supporting cellular function

• Transmitting nerve signals

• Regulating pH levels

• Regulating osmotic pressure

• Keeping you hydrated

Because electrolytes are charged, this allows them to conduct electricity – which is crucial to your nervous system. They replenish essential minerals like sodium, potassium and magnesium that help regulate hydration, nerve function and muscle contractions. By maintaining fluid balance and supporting energy production, electrolytes help the body perform efficiently while reducing fatigue. 

Are you diabetic? Find out the answer to, ‘Do electrolytes raise blood sugar?’ . 

What to look for in electrolyte supplements for keto diet 

In order to function fabulously while on keto, you’re going to want to incorporate 5 main electrolytes in your diet (plus a bonus one). Find no sugar electrolyte drinks and avoid carb-based fillers while opting for clean, keto-friendly formulations. 

Must-have electrolytes

• Sodium - helps regulate osmotic pressure and the body’s water pressure. It also helps transmit nerve signals and contract muscles. One downside to sodium is that having too much of it can actually cause you to lose potassium. Strive for low sodium options that still contain a high electrolyte balance. 

• Potassium - found in certain fruits, including bananas, avocados and sweet potatoes and works with sodium to transmit nerve signals and contract muscles.

• Magnesium - most commonly found in seeds and nuts, or magnesium supplements at most drug stores. Like sodium and potassium, it helps contract muscles. Magnesium also forms bones and teeth while activating enzymes and metabolizing fat. 

• Calcium - known to be found in milk and other dairy products, you can also get it in leafy green veggies like spinach. Like magnesium, calcium helps transmit nerve signals and form bones and teeth. 

• Phosphorus - found in foods like fish, meat, poultry, eggs, nuts, grains and veggies, phosphorus facilitates a chemical reaction that stores light for several hours. While your skin won’t glow like a glow stick, this electrolyte is especially important because it helps create the energy molecule: ATP – without it, you won’t have energy!

• BONUS: Chloride - the other electrolyte found in table salt. Hence the name ‘sodium chloride’. Similar to sodium, chloride can be found in cheese, pickles and many other salty snacks. 

Clean ingredients matter 

The best way to keep on top of your electrolyte balance is to change up your diet and take supplements. Aim for clean ingredients like the minerals listed above, natural flavors like citrus extract and berry essence, acidifiers, naturally sourced coloring agents from beets and spirulina (rather than synthetic dyes) and natural sweeteners like stevia. See more: The Benefits of Sugar-Free Electrolyte Drinks. 

Additionally, foods like bananas and avocados contain a lot of electrolytes. But if you want to be sure you get all the electrolytes you need, it’s best to take a supplement. 

Top 5 electrolyte supplements to look out for on a keto diet 

1. Ultima Replenisher 

Let’s be real readers, with 6 daily electrolytes, 0 sugar, calories and carbs, Ultima Replenisher has none of the junk found in other hydration choices (and it’s packed with flavor). It’s non-GMO, includes plant-based colors and uses organic sweetener to adjust nicely to your keto diet. Sweetened with organic stevia leaf extract, not sugar or artificial sweeteners, it perfectly compliments keto. 

It’s formulated with six key electrolytes and minerals (plus vitamin C, zinc and manganese) which supports balance. Because the body depletes glycogen stores when in ketosis, electrolytes are lost during urination. These electrolytes can be built back up with trace minerals found in Ultima. 

2. LMNT Recharge 

LMNT Recharge is an electrolyte supplement that positions itself as a low-carb, high salt drink mix. So high, in fact, that 1 stick pack (6g) contains 1000mg of sodium. It’s mainly consumed by athletes first thing in the morning – about 30 minutes before a workout or high-intensity activity. LMNT Recharge believes in the statement that sugar isn’t what you need, but salt is what the body craves. 

3. Hi-Lyte Electrolyte Concentrate

Hi-Lyte Electrolyte Concentrate (Ionic Liquid Electrolytes) is meant for rapid rehydration and contains no sugar, calories or additives. Screening for heavy metals, contaminants and other impurities, Hi-Lyte makes sure their products are clean and effective before consumption. They provide a range of electrolyte supplement products ranging from hydration packets to powder and drops. 

4. Key Nutrients Electrolyte Recovery Plus 

Key Nutrients Electrolyte Recovery Plus contains 10 vitamins and minerals: Molybdenum (aids in detoxifying harmful substances in the body), Chromium (regulates blood sugar and supports insulin function), Copper (assists in iron absorption and red blood cell formation), Selenium (protects cells from oxidative damage and supports immunity), Vitamin C (boosts immune function and skin health), Zinc (crucial for immune function and wound healing), Thiamin (supports energy conversion and nerve health), Pantothenic Acid (helps produce energy & synthesize hormones), Niacin (supports metabolism and nervous system function) and Biotin (essential for fat, protein and carb metabolism). It’s aim is to replenish electrolytes while staying true to being a no sugar, 0 calorie and 0 carb drink mix. 

5. Keto Chow Electrolyte Drops 

Keto Chow Electrolyte Drops contain concentrated sodium, magnesium, potassium and trace minerals from Utah’s Great Salt Lake. It’s an unflavored electrolyte replenisher that’s positioned for immune support while being both gluten and sugar-free. Optimized for keto, Keto Chow is a pure formula free from artificial ingredients, colors, caffeine or dyes. 

When and how to take electrolyte supplements on keto

Athletes and bodybuilders sweat more than the average person. This leads to greater electrolyte loss, so they usually need to supplement their diet with additional electrolytes. 

A mix like Ultima Replenisher’s electrolyte hydration mix works well because it combines all 6 of the major electrolytes your body needs without added sugar in a variety pack with an abundance of flavors to enjoy. People with additional dietary restrictions may also need to take electrolyte supplements. For example, pursuing intermittent fasting or a vegan diet on top of keto may result in more electrolyte loss.

Best timing for supplementation

Listen to your body, but it’s best to fuel up with electrolyte supplements in the morning to replenish electrolytes lost overnight and to start the day with a hydration balance. If you workout, support your performance and maintain energy by taking supplements before and after exercise. Overall, throughout the day (especially if you’re sweating a lot or having coffee) is ideal for electrolyte supplementation. 

How to use them properly 

When it comes to Ultima, taking electrolyte supplements is simple. Simply: 

• Pour the individual stick pack of your choice into water (500mL recommended)

• Stir or shake well until it’s all dissolved

• Stay consistent with your sips 

It’s really that easy! But if you want to get even more creative with it, check out our recipes. 

Are there any side effects or considerations? 

Too much of anything is a bad thing – that’s right, even electrolytes. If you ingest a large amount of supplements, you can experience some side effects. To avoid this, just take the recommended dosage every time. 

Before you begin your keto diet, you can get a urine test if you want to determine if you have an electrolyte imbalance. But if you are a keto beginner or an athlete or bodybuilder, and you have serious side effects, there’s a pretty good chance you do have an imbalance.

Watch for overconsumption 

Depending on which electrolyte is out of balance, too much intake can lead to: 

• Dizziness

• Vomiting and diarrhea

• Arrhythmic heartbeat

• Nausea

• Fatigue

• Seizures

• Bone and joint pain

• Nerve damage 

Caffeine is a common ingredient found in a lot of electrolyte supplements. Keep in mind that caffeine encourages urination, which will result in even more electrolyte loss. 

Hydration still matters

So listen up pretty people, hydration is still the #1 priority while on a keto diet. Everybody needs electrolytes to function. And while keto can lead to a short term loss of electrolytes, your body can adjust and adapt to its new state – especially with some Ultima handy. If you’re an athlete or bodybuilder, it’s crucial to keep a close eye on your electrolyte levels and drink up often. 

Conclusion 

Did all that info make you feel sleepy? Turn that fatigue around with a little electrolyte gulp, perhaps? Now that you know the top 5 (plus bonus) electrolytes for keto diet success, how to stay hydrated without overdoing it and when and how to take supplements on keto, you’re well on your way to living your best life.