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The Ultimate Guide to Electrolytes on a Keto or Carnivore Lifestyle
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When transitioning to a keto or carnivore lifestyle, many people experience something called the “keto flu”—headaches, fatigue, muscle cramps, and brain fog. While this phase can feel discouraging, it’s often just a sign that the body is adjusting to burning fat instead of sugar for fuel.
One of the most common reasons for these symptoms? Electrolyte imbalance.
Why Electrolytes Matter More on Keto & Carnivore
Electrolytes—like sodium, potassium, magnesium, and calcium—are essential minerals that support everything from hydration and nerve function to energy and muscle contractions.
When someone shifts to a low-carb, high-fat way of eating, insulin levels drop. While that’s great for reducing inflammation and stabilizing blood sugar, it also causes the kidneys to excrete more sodium and water. The result? A quick loss of fluids and electrolytes.
This is why it’s so important to intentionally replenish electrolytes when embracing a keto or carnivore lifestyle.
Common Signs of Electrolyte Imbalance
Not sure if electrolyte loss is affecting your well-being? Watch for these symptoms, especially in the first few weeks:
- Headaches or dizziness
- Muscle cramps or twitching
- Fatigue or low energy
- Irregular heartbeat or palpitations
- Brain fog or irritability
- Constipation
If any of these show up, it’s often a sign that more than just hydration is needed—your electrolytes likely need support.
The Core Electrolytes to Focus On
- Sodium
On keto or carnivore, sodium needs often increase. Don’t be afraid of salt—adding mineral-rich sea salt or Himalayan pink salt to food, water, or even coffee can be incredibly beneficial. - Potassium
Found in meat, bone broth, and organ meats. Small amounts may also be added through potassium chloride supplements if needed. - Magnesium
Supports sleep, muscle relaxation, and nerve function. Found in some meats and best supported with a gentle daily supplement if cramping is an issue. - Calcium
Often comes from sardines (with bones), bone-in meats, or full-fat dairy (if tolerated). Bone broth is a fantastic source as well.
Practical Tips for Replenishing Electrolytes
- Start your day with a mineral-rich drink: Add a pinch of sea salt to warm water with a squeeze of lemon or try a premixed blend like Dr. Kiltz’s Citrus Electrolyte Mix—formulated specifically for fat-fueled lifestyles.
- Sip bone broth regularly: Rich in sodium, collagen, and minerals, broth is a comfort food that hydrates and heals.
- Salt your food generously: In this lifestyle, more salt is often needed—not less.
- Avoid plain water overload: Drinking too much plain water can dilute electrolytes. Always balance hydration with mineral intake.
- Watch caffeine and alcohol: These can contribute to dehydration and increase the need for electrolytes.
Electrolytes are often the missing piece when energy dips, cramps kick in, or the “keto flu” shows up. The good news? With a few simple habits—and the support of tools like Citrus Electrolyte Mix—you can stay balanced, energized, and deeply nourished as your body adapts to a high-fat, healing way of life.
Get my Citrus Electrolyte Mix here → https://kiltzhealth.com/products/citrus-electrolyte-mix
