0

votes

Never thirsty on keto diet, should I be drinking lots of water anyway?

Commented on January 12, 2014
Created December 28, 2013 at 5:31 PM

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,

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on January 12, 2014
at 02:34 AM

Mainly during transition, then it depends on your intake. When you're using up the glycogen (because of low carb diet), it releases water into your system, and you pee that out. Once that water bound in the glycogen is gone, it slows down to around what your intake is.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 11, 2014
at 02:43 AM

does the 'peeing like a racehorse' just occur/happen during the transition to a ketogenic diet, as you drop 'water weight' or is it an ongoing thing

2a948c73718167614cbb5130a2f77293

on January 11, 2014
at 12:51 AM

I concur, well said.

A048b66e08306d405986b6c04bf5e8e4

on January 10, 2014
at 10:21 PM

I do have personal experience with dehydration while in keto, I was dehydrated (exhausted, shaky, peeing like a racehorse) but I didn't feel thirsty, and when I drank sea salt water, it went away. Keto and eating VLC has a diuretic effect and makes water drain from your body, even if you're not eating high protein. Even though paleo people have an "obey your thirst mantra, and there is a thing as too much water, but sometimes and in some people (like me, I have faulty thirst receptors) thirst isn't enough to tell you.

35b2cb4d450e5288895c255dfdfff35d

(5828)

on December 31, 2013
at 07:56 PM

And, thanks for the Track Your Plaque links. Very interesting stuff I need to explore.

35b2cb4d450e5288895c255dfdfff35d

(5828)

on December 29, 2013
at 06:21 PM

p.s. Pee is typically somewhere between dark and pale yellow. Not dark but, yeah, I could up my water intake.

35b2cb4d450e5288895c255dfdfff35d

(5828)

on December 29, 2013
at 06:20 PM

I just added an update to correct a typo. I do intermittent fasting for 16-18 hours a day (really easy on high fat) and eat two meals a day. In each meal I have 4 or 5 ounces of animal protein, so 8 or 10 ounces a day total. That's good for somewhere between 50 and 70 grams of protein. I'm going to start adding eggs to my daily diet for some more protein. So, I think I'm fine there

I've been reading about the body dumping lots of sodium, especially when first switching to ketosis. So, I'm upping my salty bone broth consumption.

35b2cb4d450e5288895c255dfdfff35d

(5828)

on December 29, 2013
at 05:51 PM

Good articles. Thank you. I'm upping my broth right away. I always add sea salt to it so that will immediately up my sodium uptake. And, I sprinkle powdered sea veggies into most of my meals so I'm getting some nutrients there as well.

35b2cb4d450e5288895c255dfdfff35d

(5828)

on December 28, 2013
at 09:38 PM

I appreciate the answer but I'd like to avoid personal opinion in favor of personal experience or credible data that there is something about a high fat moderate protein diet that makes it important to hydrate beyond one's thirst. If I were eating lots of protein I'd be more concerned. I do add sea salt to most of my meals. How does a high fat diet mess with fluid level balance? Did paleo folks drink water beyond their thirst? Who knows?

35b2cb4d450e5288895c255dfdfff35d

(5828)

on December 28, 2013
at 06:10 PM

@Dragonfly Any thoughts on this question?

  • 35b2cb4d450e5288895c255dfdfff35d

    asked by

    (5828)
  • Views
    15.4K
  • Last Activity
    1503D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

5 Answers

best answer

0
5e36f73c3f95eb4ea13a009f4936449f

(8280)

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.

2a948c73718167614cbb5130a2f77293

on January 11, 2014
at 12:51 AM

I concur, well said.

0
35b2cb4d450e5288895c255dfdfff35d

(5828)

on December 31, 2013
at 02:29 AM

And, thanks for the Track Your Plaque links. Very interesting stuff I need to explore.

0
96440612cf0fcf366bf5ad8f776fca84

(19413)

on December 29, 2013
at 05:44 PM

Take a look at this, perhaps it applies to you:

http://blog.trackyourplaque.com/2012/08/i-wish-i-had-lipoproteina.html

and

http://blog.trackyourplaque.com/2012/10/the-perfect-carnivore.html

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.

35b2cb4d450e5288895c255dfdfff35d

(5828)

on December 29, 2013
at 06:21 PM

p.s. Pee is typically somewhere between dark and pale yellow. Not dark but, yeah, I could up my water intake.

35b2cb4d450e5288895c255dfdfff35d

(5828)

on December 29, 2013
at 06:20 PM

I just added an update to correct a typo. I do intermittent fasting for 16-18 hours a day (really easy on high fat) and eat two meals a day. In each meal I have 4 or 5 ounces of animal protein, so 8 or 10 ounces a day total. That's good for somewhere between 50 and 70 grams of protein. I'm going to start adding eggs to my daily diet for some more protein. So, I think I'm fine there

I've been reading about the body dumping lots of sodium, especially when first switching to ketosis. So, I'm upping my salty bone broth consumption.

35b2cb4d450e5288895c255dfdfff35d

(5828)

on December 31, 2013
at 07:56 PM

And, thanks for the Track Your Plaque links. Very interesting stuff I need to explore.

0
Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on December 28, 2013
at 09:58 PM

This post may help (read the part about electrolytes):

http://www.proteinpower.com/drmike/saturated-fat/tips-tricks-for-starting-or-restarting-low-carb-pt-ii/

And here's part one, also good, but not as relevant to your question:

http://www.proteinpower.com/drmike/ketones-and-ketosis/tips-tricks-for-starting-or-restarting-low-carb-pt-i/

I suspect that once you are fully keto-adapted, you may be able to drink to thirst.

35b2cb4d450e5288895c255dfdfff35d

(5828)

on December 29, 2013
at 05:51 PM

Good articles. Thank you. I'm upping my broth right away. I always add sea salt to it so that will immediately up my sodium uptake. And, I sprinkle powdered sea veggies into most of my meals so I'm getting some nutrients there as well.

0
A048b66e08306d405986b6c04bf5e8e4

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.

35b2cb4d450e5288895c255dfdfff35d

(5828)

on December 28, 2013
at 09:38 PM

I appreciate the answer but I'd like to avoid personal opinion in favor of personal experience or credible data that there is something about a high fat moderate protein diet that makes it important to hydrate beyond one's thirst. If I were eating lots of protein I'd be more concerned. I do add sea salt to most of my meals. How does a high fat diet mess with fluid level balance? Did paleo folks drink water beyond their thirst? Who knows?

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!