When you go Keto, your body undergoes a massive "spring cleaning." As insulin drops, your kidneys stop holding onto water like a hoarder and start flushing it out. The problem? That water takes your vital minerals—Electrolytes—with it.
If you don't replace them, you’re going to feel like a phone battery that can't hold a charge.
The Big Three
1. Sodium (The Conductor)
You’ve been told for 40 years that salt is the devil. On Keto, salt is your best friend. Without enough sodium, you’ll get headaches, fatigue, and that "brain fog" that makes you forget why you walked into a room.
- The Goal: Don't be afraid of the salt shaker. Sea salt or Himalayan pink salt are great choices.
2. Potassium (The Heartbeat)
Potassium handles muscle contractions and keeps your heart beating in a steady rhythm. If you’re feeling "heart palpitations" or your muscles feel weak, you might be low on the big K.
- The Source: Forget bananas (carb bombs). Go for spinach, avocados, and salmon.
3. Magnesium (The Relaxer)
This is the one most people are deficient in, even on a "normal" diet. Magnesium is responsible for over 300 biochemical reactions in your body. If you’re getting leg cramps at night or you can't sleep, you’re likely low on Magnesium.
- The Source: Pumpkin seeds, almonds, and dark chocolate (the 90% cacao kind that tastes like dirt but grows on you).
The "Hydration" Trap
Drinking 2 gallons of plain water a day is actually bad for you if you aren't replacing electrolytes. You’re just diluting your system further.
- If your pee is crystal clear and you still feel thirsty, you don't need more water.
- You need more minerals to actually absorb that hydration.
- Plain water without salt can actually flush out more minerals.
The "I Still Don't Have a White Coat" Warning
Look, minerals are powerful stuff. Messing with your potassium levels, in particular, can be dangerous if you have kidney issues or are on certain blood pressure medications. You must talk to your doctor before starting any heavy electrolyte supplementation. I'm just here to tell you why you feel "blah"; they are there to make sure your heart keeps ticking correctly. Consult your physician.