And here is another that uses lemon, limes and oranges for our citrus lovers. What causes this imbalance? Limes are a good source of magnesium and potassium. You’ll need to shake it well before you drink in case the powders settle. Keto Homemade Electrolyte Drink (Lemon, orange, lime). To make the base for this drink you’ll need: You can vary this recipe to make it your own – that’s why I call it a base. I even take it before bedtime because it helps me sleep. Remember, the more you pee, the more minerals you expel from your body, and you need those minerals. Yep, you lose moisture as you talk. Do you feel shaky, tired, fatigued? If you want to jazz it up, and 1/4 teaspoon orange extract and 1/4 teaspoon vanilla extract. That’s okay. Mother. Low Carb. Caution: Don’t carbonate anything but plain water. Two tablespoons per day are about as much as I would go – and not all at once. Beware of eating too many potassium-rich foods AND using a potassium supplement. If you’re going to use salt you might as well use some salt that’s good for you! So, how do you know you have an electrolyte imbalance? While some of these problems sound serious, and they are undeniably unpleasant, they are also easy and quick to fix. Cutting high-carb bananas from your diet means you won’t get as much potassium as usual. Read the post for tips on how to make it your own! Once you enter ketosis, your body’s fat burning mechanisms are turned up to the max and, as a result, you’ll lose weight faster than you ever thought possible. So helpful and squeezing out the juice much better than I’ve ever been able to do by hand. It’s a brand I use and also let my kids enjoy. Patrick practices what he preaches and has competed at a high level in several sports including rugby, triathlon, rock climbing, diving and trampolining and, most recently, powerlifting. It also costs a lot less to make at home than buying store bought electrolyte drinks. Keto Induction Phase – Tips On Surviving It! Remember too that vegetables, soup, and low-sugar fruits contain water, and as well as being hydrating, they also contain the very electrolytes you need to keep in balance. Natural Calm also makes one with calcium added as well. Please see the post for ways to make this your own. Chocolate Lover. If I don’t have this drink… I wouldn’t do more than that because you do need to shake well before you drink. This base drink is an excellent way to rehydrate and replenish electrolytes lost during exercise or Keto and Low Carb dieting. While you won’t run out of calcium, it is important you consume enough so that your bones won’t have to pay for your shortfall. It’s also a good source of protein and collagen. They’re great for making a dry mix to add to a water bottle. Tell me how you made it your own! Vary the Stevia – use flavored drops like orange drops or lemon drops instead. It’s time to break out the keto Gatorade – but more on that later. Getting enough sodium should be pretty easy! Note: This post may contain affiliate links. This post and photos may contain Amazon or other affiliate links. It contains magnesium, calcium, iron, and potassium. The juice of a fresh orange, has lots of Vitamin C, potassium and antioxidant as well as folate. The first thing you need to remember is that the Low Carb Flu (or Keto Flu) is different from actual DEHYDRATION. Have you looked at the ingredient list? Drinking water non-stop will further disrupt your electrolyte balance. Tried it? Good dietary sources include salmon, nuts, avocados, leafy green veggies, and mushrooms. Homemade Low Carb Electrolyte Drink. If this balance isn’t quite right, you are much more likely to suffer from cramps. them. Nothing in this blog should be considered medical advice. First off, here’s a simple recipe and one of the popular on Reddit for making a homemade ketorade electrolyte drink … and it’s also easy to fix. Sugar-Free Mom is a woman on a mission to reduce and eliminate added, processed sugars in her families lives. As an Amazon Associate I earn from qualifying purchases. Glycogen is glucose bound to water, and every gram of glucose is linked to 3-4 grams of water. Just 2 total carbs per serving. You can have a sustainable low carb/keto lifestyle when you’re well prepared and planning meals is the key! Many keto diets report cramps, often at night. It pretty amazing software and I hope you’ll take advantage of it. The content in this website is not medical advice and it’s intended for informational and educational purposes only. That’s why a low calcium diet is bad for your skeleton. If you try a recipe, please use the hashtag #sugarfreemom on instagram for a chance to be featured! We’ll go into the Keto Flu in another post but this one is going to tackle the symptoms of mild dehydration on the Keto Diet and how to fix (or avoid!) You can become dehydrated even when you think you are hydrating! The Commodore works out in the Texas heat every day PLUS talks non-stop for about 90 minutes out of every two hours. Christian. For three seasons of the year, we have a constant battle to keep him upright and moving forward. Cramps occur when your muscles contract involuntarily and won’t relax. Making and drinking your homemade ketoade is an excellent way to restore electrolyte balance without having to pay a whole lot of attention to exactly what you eat. Are you on a low carb diet? If you take too much you can have some unpleasant gastrointestinal challenges. 7 Ketogenic Diet Hacks to Keep the Fat Burning. They have really dropped in price since I got mine! Visit our. This means that they are off the menu when you are on a keto diet. On top of that, he’s a migraine sufferer. I start with one drop per cup of liquid – and taste until you get your favorite amount of sweetness. Macro means big. You can also use coconut water, ½ teaspoon potassium chloride (or use you can use lite salt or cream of tartar), 2 tablespoons Natural Calm magnesium supplement, ¼ cup powdered Erythritol or Swerve (calorie-free sugar alcohol). This IS more labor intensive, but it’s also a viable option for getting more electrolytes into your diet. On Keto and Low Carb we need to be mindful of insulin spikes. While you only need minute quantities of vitamins and minerals, they are still essential for your wellbeing. However, it’s a safe bet that at least a few of these things will happen to you. Alternatively, make up a batch of bone broth or just buy one of the several keto electrolyte drinks now available. Magnesium also plays a crucial role in the health and function of your digestive system. Ketosis Urine Color – Different Shades & What They Mean. Some nutritional experts suggest you drink water from dawn ’till dusk, but that’s not good advice. Just a small amount of 1/4 cup, between 4 servings is all you need to make this keto orange electrolyte drink… Calcium-rich foods include dairy foods, leafy greens, broccoli, fish, and fortified non-dairy unsweetened milks such as almond and coconut milk.