When I'm consuming lots of fat I'm never thirsty. I do get some liquid from bone broth that I use as a soup base for many of my meals but I rarely just drink water.
I've read on the web that one should drink lots of water on a ketogenic diet to flush out all those ketones. Can someone provide a credible reference to whether drinking lots of water is a really good idea or not? (There's too much personal opinion on the subject hence the desire for something more scientific.)
If it matters, I typically eat 5 to 10 ounces of protein a day, so not a huge amount.
Update 12/29/13: Oops. I meant EIGHT to 10 ounces a day of protein. That should be 50 to 60 grams of protein. And, I'll probably start adding 3 or 4 eggs. The whites should be good for 20 or so more grams of protein,
asked bySol (5828)
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on December 30, 2013
at 05:03 PM
As far as I know, there's no research specifically on keto diets and hydration. There's some evidence from the epileptic keto diets that not enough hydration on a keto diet causes more problems (more susceptible to kidney stones). Anectdotally, people with gout can have higher uric acid levels.
Functionally speaking, these are logical side effects. If you don't pee out the wastes enough, they'll concentrate in your kidneys, causing stones if you're susceptible. Uric acid is pee'd out, you don't pee it out enough, it'll concentrate in your blood, causing problems in your joints if you're susceptible. Both of which have the keyword susceptible (not everyone has problems).
We do know that you get dehydrated easier on keto diets (because you're not retaining the water, you're peeing it out) and you lose electrolytes faster from peeing it out. So it's wiser to force yourself to drink more (but not too much, ie. gallons per day) and get more electrolytes if you're not getting it through other sources.
on December 31, 2013
at 02:29 AM
And, thanks for the Track Your Plaque links. Very interesting stuff I need to explore.
on December 29, 2013
at 05:44 PM
Take a look at this, perhaps it applies to you:
In terms of actual water need, we do have a powerful control - thirst. If you're not thirsty, you might not need to drink. If you want reassurance, look at your pee. Is it colorless? If so, you drank too much water, is it light yellow? If so, you're fine. Is it darker yellow? If so you need water now.
If you do go VLC and ketoic, be sure to get some salt in your diet. 5-10oz of meat is very low, if you really meant protein, it should be from meat, so you'd be getting something like 3x-4x that amount of meat.
on December 28, 2013
at 09:58 PM
This post may help (read the part about electrolytes):
And here's part one, also good, but not as relevant to your question:
I suspect that once you are fully keto-adapted, you may be able to drink to thirst.
on December 28, 2013
at 09:06 PM
You should probably drink water while in keto, since it's easy to dehydrate while in keto, especially if you're not eating a lot of salt and sweating/peeing a lot. Unless you're already eating enough salt to keep your fluid levels balanced, adding a couple of pinches of sea salt to your water also helps.