How to Stay Hydrated on a Low Carb Diet

31 July 2025

Staying hydrated on a low-carb diet isn’t as simple as just drinking water. When you cut carbs, your body flushes out more water, along with essential electrolytes. If you don’t replace what’s lost, you can end up feeling fatigued, dizzy, or dealing with the dreaded "keto flu." But don’t worry! We’re going to break it all down so you can stay hydrated and energized while crushing your low-carb goals.

Why Hydration Is Crucial on a Low Carb Diet

Carbs Hold Water—And You’re Losing Them!

Carbohydrates help your body retain water. For every gram of carbs stored in your muscles, your body holds onto about 3 grams of water. But when you slash carbs, this stored water gets flushed out, which explains why you lose a few pounds of "water weight" early on.

This rapid loss of fluids might sound great on the scale, but it can also leave you dehydrated if you’re not replenishing properly.

Electrolytes Are Getting Flushed Out Too

Carbs also influence your sodium, potassium, and magnesium levels. When insulin levels drop (which happens on a low-carb diet), your kidneys expel more sodium than usual. That’s why people on keto or low-carb diets often experience headaches, muscle cramps, and fatigue—classic signs of electrolyte imbalance.

So, if you think drinking more water is enough, think again. You need electrolytes too!

How Much Water Do You Really Need?

There’s no one-size-fits-all answer, but a good starting point is to drink half your body weight in ounces of water per day. For example, if you weigh 160 pounds, aim for at least 80 ounces of water daily. And if you’re active or sweating a lot? You’ll need even more.

But here’s the catch—chugging plain water isn’t enough. Without electrolytes, your body won’t retain that water efficiently.

Signs You’re Dehydrated on a Low-Carb Diet

Not sure if you’re drinking enough? Watch for these red flags:

✅ Dry Mouth & Thirst – If your tongue feels like sandpaper, it's time to hydrate.
✅ Dizziness or Lightheadedness – Low hydration means less blood volume, leading to dizziness.
✅ Fatigue & Brain Fog – Dehydration affects your energy and focus.
✅ Muscle Cramps – Low magnesium or potassium can cause painful muscle cramps.
✅ Dark Urine – If your pee isn’t light yellow, you're likely dehydrated.

If you notice these symptoms, up your fluids AND electrolytes immediately!

How to Stay Hydrated on a Low Carb Diet

1. Prioritize Electrolytes Daily

Drinking lots of water is great, but without electrolytes, you’re just flushing out more minerals. Combat this by making sure you’re getting enough sodium, potassium, and magnesium throughout the day.

Sources of Electrolytes for a Low-Carb Diet:

✔ Sodium – Add Himalayan salt to your water or meals, drink bone broth, or enjoy pickles.
✔ Potassium – Eat avocados, spinach, and salmon to maintain healthy potassium levels.
✔ Magnesium – Snack on pumpkin seeds, almonds, or take a magnesium supplement if needed.

If you exercise intensely or sweat a lot, consider an electrolyte supplement made for keto or low-carb diets to keep your hydration on point.

2. Drink Water with a Pinch of Salt

Yes, adding a pinch of salt to your water may sound weird, but trust me, it works wonders. Salt helps your body retain fluid instead of flushing it out too quickly. Try Himalayan pink salt or sea salt for an extra mineral boost.

🚀 Bonus tip: Squeeze in some fresh lemon juice for flavor and an extra hit of potassium.

3. Sip on Bone Broth

Bone broth is a hydration powerhouse. It’s packed with sodium, magnesium, and other essential minerals your body craves on a low-carb diet. Plus, it’s warm and comforting, making it a great way to stay hydrated in colder months.

Try drinking one to two cups per day, especially if you’re feeling sluggish.

4. Eat Hydrating Low-Carb Foods

Water isn’t the only way to stay hydrated. Certain low-carb foods have a high water content and provide extra hydration while keeping you in ketosis.

🥒 Cucumber – 95% water and ultra-refreshing.
🥬 Lettuce & Spinach – Hydrating and packed with magnesium.
🥑 Avocado – Loaded with potassium to maintain hydration.
🍉 Watermelon (in moderation) – Higher in carbs but packed with water.

These foods help your hydration without breaking your low-carb plan.

5. Don’t Rely on Plain Water Alone

If you’re drinking tons of water but still feeling dehydrated, the problem might be that your body isn’t absorbing it properly. Mixing it up with different fluids can help.

💧 Try These Hydration Boosters:
✔ Herbal teas (peppermint, chamomile, or ginger) – Hydrating and soothing.
✔ Coconut water (unsweetened) – A natural electrolyte drink, but watch the carbs!
✔ DIY electrolyte drinks – Mix water, a pinch of salt, lemon juice, and a dash of magnesium for a low-carb sports drink.

The goal isn’t just to drink more—you need the right balance of fluids and electrolytes.

6. Spread Fluids Throughout the Day

Chugging water all at once won’t hydrate you effectively. Instead, aim to sip fluids consistently throughout the day.

🚀 Pro tip: Make hydration a habit by keeping a refillable water bottle with you at all times.

7. Adjust Your Hydration Based on Activity Level

If you work out regularly or live in a hot climate, your hydration needs increase significantly. Sweating means more fluid and electrolytes lost, so you need to drink more and replenish those minerals.

💦 Hydration tip for workouts: Sip on an electrolyte drink before and after exercise to prevent dehydration.

The Bottom Line

Staying hydrated on a low-carb diet isn’t just about drinking more water—it’s about maintaining the right balance of electrolytes and fluids. Without enough sodium, potassium, and magnesium, your body won’t retain the water it needs, leading to fatigue, headaches, and muscle cramps.

So, don’t just sip plain water all day long. Add a pinch of salt, load up on hydrating low-carb foods, and make bone broth or an electrolyte drink your new best friend. Your energy, focus, and overall well-being will thank you!