Hydration Guide for Keto Diet
The ketogenic diet causes rapid water loss in the first weeks as glycogen stores deplete. Extra hydration and electrolytes are critical on keto.
3500ml
Recommended daily intake
3.5L
litres
14
glasses
tips_and_updatesHydration Tips for Keto Diet
- check_circleIncrease water intake by 500-1000ml when starting keto
- check_circleSupplement with sodium, potassium, and magnesium daily
- check_circleThe keto flu is often just dehydration and electrolyte imbalance
- check_circleBone broth is an excellent keto-friendly hydration source
- check_circleEach gram of glycogen holds 3g of water so water loss is dramatic initially
Track Your Keto Diet Hydration
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Start Tracking FreeRelated Hydration Guides
Pregnancy
Pregnant women need extra water to support increased blood volume, amniotic fluid, and the growing baby. Dehydration can cause contractions.
3000ml/day
Breastfeeding
Breast milk is approximately 87% water. Nursing mothers need extra fluids to maintain milk production and their own hydration.
3500ml/day
Diabetes
High blood sugar causes the kidneys to flush excess glucose through urine, leading to increased fluid loss. People with diabetes are at chronic dehydration risk.
3000ml/day
Kidney Stones
Adequate fluid intake dilutes substances in urine that form stones. Urologists recommend high water intake as the single most effective kidney stone prevention strategy.
3500ml/day
UTI Prevention
Drinking plenty of water helps flush bacteria from the urinary tract before infection can develop. Consistent hydration is one of the best defenses against recurrent UTIs.
3000ml/day
Constipation
The colon absorbs water from stool as it passes through. When you are dehydrated, the colon takes more water, making stools hard and difficult to pass.
2800ml/day