So you’ve kicked carbs to the curb and are on your keto journey… until you suddenly feel like you’re dragging yourself through the day with headaches, muscle cramps, and zero energy. Yikes. Don’t worry—it’s not keto’s fault; it’s your electrolytes throwing a tantrum.

The truth is, when you’re in ketosis, your body flushes out water and essential minerals faster than your TikTok feed refreshes. But the good news? Replenishing those electrolytes doesn’t have to be boring, complicated, or expensive. Are you ready to keep your keto goals going strong? In this guide, we’re breaking down 7 easy (and actually doable) ways on how to get electrolytes on keto and get your sodium, potassium, and magnesium back on track. 

Why electrolytes are essential on the keto diet

What is a keto diet?

A Keto diet (also known as a ketogenic diet) flips your metabolism on its head. Instead of running on carbs, you teach your body to burn fat for fuel by eating lots of fats (around 70%), moderate protein (20%), and super low carbs (10% or even 5% if you’re hardcore).

What happens when you cut carbs

When you cut carbs, your body has to find a new energy source, so it flips into ketosis and starts burning fat for fuel—yes, even the stubborn stored fat you actually want to lose. Your liver turns this fat into ketones to power your brain and body, like upgrading from a gas-guzzler to a clean, efficient electric vehicle. 

But here’s the catch: cutting carbs also cuts out many foods that give you electrolytes, and since keto often kills your appetite, you might not eat enough of what your body needs. The result? Low energy, headaches, muscle cramps—aka the dreaded “keto flu.” Don’t worry. We’ve got you. Let’s keep you in fat-burning mode and feeling great by learning how to get electrolytes on keto.

Symptoms of electrolyte imbalance

Electrolytes are essential for everyone, but especially important on keto to prevent headaches, cramps, and fatigue. The key electrolytes to track include:

• Sodium: Helps balance fluids and blood pressure while supporting muscle contractions. Low sodium can leave you feeling dizzy, tired, and headachy.

• Magnesium: Supports over 300 body processes and keeps your muscles and nerves working properly. A deficiency can throw your body off balance.

• Calcium: Strengthens your bones and teeth while ensuring your muscles (including your heart) contract smoothly. Low calcium can lead to cramps, fatigue, and bone issues.

Keeping these electrolytes in check will help you feel your best while thriving on keto. See more: Four Reasons Why Electrolytes Are Important on a Low-Carb, High-Fat Diet.

How to get electrolytes on keto: 7 easy and effective ways

1. Add sea salt to your meals  

A simple sprinkle of sea salt on your meals can help replace sodium lost on keto, support hydration, and keep headaches at bay without adding carbs.

2. Eat electrolyte-rich whole foods

Avocado, leafy greens, salmon, and nuts are packed with potassium and magnesium, helping you replenish minerals naturally while staying within your macros.

3. Drink sugar-free electrolyte supplements like Ultima Replenisher

Ultima Replenisher makes it easy to hydrate and get a balanced dose of sodium, potassium, and magnesium in a tasty, sugar-free drink—perfect for workouts or daily sipping. Check out our full range of electrolyte drinks here and find your favorite flavor.

4. Sip bone broth daily

Bone broth is rich in sodium, potassium, and other minerals while being comforting and gut-friendly, making it a warm, nourishing electrolyte boost on keto.

5. Use magnesium supplements for muscle recovery

Magnesium helps prevent muscle cramps, supports restful sleep, and aids in muscle recovery, all of which are especially important while your body adapts to keto.

6. Eat pickled and fermented vegetables

Pickles, sauerkraut, and kimchi add sodium and potassium while also providing probiotics to support digestion and gut health on your keto journey.

7. Make keto-friendly electrolyte smoothies

Blend coconut water (in moderation), leafy greens, avocado, a pinch of sea salt, and lemon for a refreshing, mineral-rich smoothie to keep you hydrated and energized.

What’s the right amount of electrolytes you need on a keto diet?

Daily recommended ranges

On a keto diet, aim for around 3,000–5,000 mg of sodium, 3,000–4,700 mg of potassium, and 300–500 mg of magnesium daily to maintain balanced electrolytes and avoid the dreaded keto flu.

When to increase your intake

You may need to increase your electrolyte intake on keto if you:

• Feel dizzy, weak, or lightheaded

• Have muscle cramps or headaches

• Experience heart palpitations

• Notice excessive thirst or dry mouth

• Are sweating more (workouts, heat, sauna)

• Are losing weight quickly (fluid loss = electrolyte loss)

• Experience constipation

These are signs that your body needs more sodium, potassium, and magnesium to stay balanced while burning fat on the keto diet.

Read more: How to Hydrate Fast - 5 Simple Ways for Rehydration

Common mistakes to avoid when getting electrolytes on keto

Common Mistakes to Avoid

• Adding too much salt too fast - can cause bloating; increase gradually.

• Ignoring potassium and magnesium – balance all three, not just sodium.

• Using sugary sports drinks – hidden carbs can kick you out of ketosis.

• Skipping water – electrolytes need hydration to work.

• Not adjusting for heat or workouts – increase intake before cramps hit.

Make keto work without feeling drained

A bit of planning makes a big difference. Stock up on keto-friendly, electrolyte-rich foods to maintain your energy and keep your health on track while burning fat.

While supplements can be helpful, many electrolyte drinks are loaded with sugar and hidden carbs that can knock you out of ketosis. For a clean, keto-friendly boost, Ultima Electrolyte Powder is packed with 6 key electrolytes and has 0 carbs, sugar, and calories.