woman eating a keto salad

How to Get Electrolytes for a Keto Diet

Everything You Need to Know About Replenishing Electrolytes for Keto Diet Success

The ketogenic diet, better known as keto, has seen a tremendous following and popularity in recent years. With many medical professionals backing its effectiveness for weight loss and its supposed health benefits, it’s not surprising why many people have gotten hooked on it. Although those benefits remain a subject for debate, many attest to its promising weight loss results.

However, as with all diet regimens, the keto diet has some cons. These include electrolyte deficiency, especially during the beginning. If you’re just starting and wondering what sources can provide the best electrolytes for keto dieters like you, you’ve come to the right place! Read on!

What is a Keto Diet?

The Keto diet is a high-fat diet that restricts the consumption of carbohydrates. Ideally, keto dieters should follow a macro ratio of 70% fat, 20% protein, and only 10% carbohydrates. Some dieters lower their carb consumption further to as low as 5%. For this to be possible, it’s recommended to replace carbs with fats.

This diet is based on ketosis, the metabolic process wherein the body burns fat for energy instead of carbohydrates. When your body doesn’t get enough carbs, it looks for another energy source. Because fat is abundant in your diet, your body will learn to burn fat, producing ketones that will serve as its fuel. Eventually, your body will also burn stored fat for energy.

Although this diet is founded on an actual bodily process, the fact remains that it requires you to eat less. It also restricts the consumption of common sources of electrolytes. Furthermore, keto dieters tend to feel less hungry. As a result, they may not consume enough electrolyte-rich food and drinks.

Essential Electrolytes for Keto Diet

Electrolytes are a vital part of nutrition that cannot be overlooked whether you're doing keto or not. It’s important to keep track of the following electrolytes on a keto diet:

1. Sodium

As one of the most important electrolytes, sodium performs different functions. It helps maintain the balance of bodily fluids and blood pressure and aids in smooth muscle contractions.

Sodium deficiency is one of the most common issues experienced by keto diet followers. Lack of sodium can cause fatigue, dizziness, and headaches.

2. Magnesium

Magnesium is involved in various processes, including close to 300 enzymaticreactions. As a result, magnesium deficiency can affect important body functions.

3. Calcium

Apart from supporting bone health, calcium is also responsible for ensuring smooth muscle contractions, including that of the heart. It also affects the actions of various hormones. Calcium deficiency can cause muscle cramps, fatigue, and a range of health problems related to your bones and teeth.

Electrolyte Imbalance on Keto

When someone is on a standard, well-balanced diet, much of their electrolytes come from vegetables and fruits. Unfortunately, most foods rich in electrolytes are also high in carbs, and keto diet dictates that you avoid them.

Furthermore, your body produces less insulin when it’s running on low carbohydrates. As a result, the kidneys excrete more sodium, leading to electrolyte imbalance.

How to Get Electrolytes on Keto

If you want to sustain weight loss through keto diet without suffering the effects of electrolyte imbalance, you need to consume low-carb electrolyte sources. Luckily for you, there are quite a number of keto-friendly electrolyte-rich food options. These include the following:

● Fruits like avocado and tomato are low on carbs and contain plenty of electrolytes.
● Leafy greens like spinach and cabbage are also recommended for those on a keto diet, as they are rich in nutrients and minerals, including electrolytes.
● Pickled cucumbers are also a good source of electrolytes.
● Other keto-friendly sources of electrolytes are salmon, almonds, white mushrooms, pumpkin seeds, and cocoa powder.

If you still need a boost of electrolytes for a keto-friendly diet even after incorporating these foods into your meal plan, you can opt for electrolyte supplements. Doing so may be especially necessary if you exercise regularly or undertake other physical activities that make you sweat a lot.

However, most electrolyte drinks and powder mixes also contain sugars and carbs, which is a big no-no while on a keto diet.

Fortunately, there’s Ultima Replenisher’s electrolyte hydration mix to the rescue. It can replenish your electrolytes effectively without the added sugar, calories, or artificial sweeteners!


To make keto diet work for you, you should plan before starting. Ensure that you include keto-friendly foods that contain a high amount of electrolytes so that your health is not compromised.

While electrolyte supplements are an option, most of the products on the market are not compatible with keto diet. So if you’re looking for a healthy dose of electrolytes without the added sugar and calories, the Ultima Electrolyte Powder Water-enhancer is best for you!