If you’re struggling with headaches, muscle cramps, or fatigue while fasting or on a low-carb diet there’s a good chance you’re low in electrolytes –especially sodium.
My not-so-secret ingredient for proper hydration? LMNT electrolytes.
What are Electrolytes?
If you’re wondering what are electrolytes? I’m here to help.
First off, there are 7 important electrolytes that are found in the body:
- Sodium
- Magnesium
- Potassium
- Calcium
- Chloride
- Phosphate
- Bicarbonate
What Do Electrolytes Do?
Electrolytes are minerals that conduct an electrical charge when mixed with water.1
Helping to regulate a variety of your body’s essential functions, electrolytes are critical when it comes to:
- Hydration
- pH Balance
- Nerve Signaling
- Muscle Contraction
Are High Sodium Levels Dangerous?
We hear quite a bit about hypertension and the need to decrease salt.
However, the truth is, many people who are very active or on low carb diets are low in sodium, the most important electrolyte.
Dehydration Symptoms
Have you ever been dehydrated? This used to happen to me, often. When it did, I would get a nasty migraine.
Here are some additional signs of dehydration:
- Headache
- Dry Mouth
- Muscle Cramps
- Dizziness
- Fatigue
- Loss of Appetite (can be accompanied by sugar cravings)
- Low Blood Pressure
LMNT Hydration
Hydration is not just about “how many bottles of water should I drink a day” –BTW, I drink around twelve 8 ounce glasses per day.
Hydration is also about how to rehydrate effectively.
LMNT Electrolytes
My favorite electrolyte supplement is LMNT which contains:
- 1,000 mg Sodium
- 200 mg Potassium
- 60 mg Magnesium
LMNT electrolytes are sugar free, with no artificial ingredients or wacky chemical food dyes and coloring.
This electrolyte formula contains enough sodium to have a significant impact on my health and sense of well being.
What is Hyponatremia?
The above shot of the sodium level from my lab results shows that I was suffering from slight hyponatremia or sodium deficiency.
Corrected Sodium Levels
I’ve become much more emphatic about starting my day with electrolytes since the test result above showed I have low sodium levels.
I live at high altitude and make a point of hydrating, drinking a lot of water. The issue is that I can over-hydrate and end up diluting my electrolytes.
The solution? Supplementing with LMNT.
How to Increase Sodium Levels
Low sodium levels, referred to as hyponatremia, can have detrimental effects on hormones, immune system, brain function, and much more.
Sodium deficiency can be a serious problem among athletes as well as those following a low carb diet.
Keto Electrolytes
LMNT electrolyte supplements have a full gram of sodium per packet which is crucial for my overall health2 and they do not contain sugar, making them a great hack for keto.
Electrolytes and Keto Flu Symptoms
Whole food diets such as Paleo and Keto are naturally low in sodium.
These diets do not include the processed foods that contain added salt, but it’s not just the fact that your sodium intake is lower when you eat this way, it’s that you’re also excreting more sodium when your body is operating in a carb-restricted state.
Keto Flu
Have you ever heard of the Keto Flu? It can cause headaches, fatigue, and muscle cramps which are often ameliorated by increasing electrolyte intake.
Trust me, a keto headache is no joke.
LMNT Electrolytes and 18/6 Intermittent Fasting
Over the last decade I’ve enjoyed practicing an 18/6 intermittent fasting model now and then. Doing a 16 hour fast, with an 8 hour eating window is a great way to detox without doing a multi-day fast.
When I do this short fast, I stop eating after dinner, sleep for 9 hours, then skip breakfast in the morning.
When I wake up extremely thirsty I prepare an electrolyte drink, using LMNT to rehydrate as I continue to fast until lunchtime.
Drink LMNT Electrolyte Powder
When we do not replenish electrolytes during a fast, we may feel more tired, crampy, and weak than normal.
Increasing electrolyte intake may be the answer.
LMNT Drink Hydration Packs
My boys played sports growing up and it bummed me out when they were given commercial sports drinks full of artificial dyes and empty calories.
I wish we had LMNT electrolytes back then.
They’re family friendly and a fantastic on-the-go solution for beating dehydration.
The boys love them, their favorite flavor is lime. I drink a lot of the orange, and my husband is a huge fan of watermelon.
Detox Drinks to Retox
My younger son also uses LMNT hydration packets as a mixer for alcoholic beverages and helped me create these recipes:
Water With Electrolytes
Mixed drinks that are low carb are great, but I’m more focused on everyday hydration and water with electrolytes.
When we add LMNT electrolytes to our water, we get quick and flavorful hydration drinks that support our healthy lifestyle.
Best Hydration Powder
Some consider LMNT the best hydration powder. When it comes to the science-based formula made without sugar that may be the case.
I think my homemade electrolyte powder is better because I increase the magnesium, a critical ingredient. My electrolyte recipe is also far less expensive and it also reduces waste by eliminating packaging.
Still, if your #1 concern is flavor, LMNT can’t be beat!
Homemade Electrolyte Drinks
For those of you who love my keto recipes and are in need of hydration help, I’ve got you covered.
Learn how to make your own electrolyte powder in order to create amazing electrolyte water.
What’s your favorite way to hydrate? Leave a comment and let me know!
michelle brooks says
My go to for hydration is LMNT as well, especially here in Texas where the temperatures in the summer are in the triple digits. I’m so glad I found your site, it’s so hard to find good whole food recipes and recipes that fit into my diet (I have celiac disease and also had ablation of my thyroid). Thank you for all of your informative articles and delicious recipes!
Elana says
Michelle, thanks for your comment. I’m so glad you found my site, too!
Elisabeth says
I’ll do a squeeze of lemon with real salt and that usually keeps headaches at bay but I’ve been really wanting to try LMNT, it seems all the wellness folks I follow are big fans!
Elana says
Elisabeth, I’m a big fan!
April says
I am so glad you wrote about these. I love LMNT. I’ve used them before and love the different flavors.
I drink about a gallon of water a day, sometimes more. That is really my only drink with the exception of herbal or green tea. For added hydration in the past I used to use Himalayan salt in my water to keep hydrated, but found the hydration packets are better, and taste better. The other hydration packets I’ve tried are far too sweet because they contain sugar. I prefer LMNT they are delicious, sugar free and make drinking water fun! It is really nice when you drink this much water to add a little flavor now and then.
I love all the flavors! My least favorite is lemon habanero, mostly because I would prefer just lemon flavored the extra kick is too much when I think lemon. I like to use the chocolate salt when I bake. My favorite flavor is watermelon!
Elana says
April, same! Love all the flavors other than lemon habanero :-)
Maria says
Thank you for posting about this critical topic! I tried LMNT a few years ago and the electrolytes really seemed to help with my energy levels and headaches but I’m not a big fan of stevia, does your recipe use an alternative sweetener? I drink LOTS of water, and add trace mineral drops, but it doesn’t seem to be quite enough. Looking forward to your next post!
Elana says
Maria, sometimes I omit the stevia and drink it sweetener-free!
Brooke Craig says
Perfect timing with this information, Elana! I just recently started intermittent fasting and the doctor whose fasting book for women I just read also has suggested LMNT drinks. Since I am a big coffee fan and it was still pretty cold here in CO, I got the chocolate flavor packets and drink them hot. It’s been great in my longer fasting days and I’m going to try some citrus flavor ones as the weather warms up. I also suspect I drink too much water and since I eat very little processed food too, I’m sure my sodium levels are low. I’m excited to see your electrolyte recipe!
Elana says
Brooke, love that you are mixing LMNT into coffee. I add the chocolate flavor to my almond milk and it is fantastic :-)
Sherri Wolters says
I drink electrolytes daily, usually 28 m ounces to 40 ounces, I’ve tried different brands I likes Redmond the best, but I have used lots also
Elana says
Thanks Sherri!
Bee Jac says
I often suffer from headaches and muscle cramps. I’m very active and live in a hot climate. I have tried LMNT and love it. As this summer heats up, I know I will go through lots of it. Hope to win your book and some LMNT!! Thanks for all that you do.
Elana says
Bee, thanks for your kind words!
Tracey says
I am recently new to Keto. I would love to try these. I put a pinch of salt in my coffee, and I sip on lemon water throughout the day.
Elana says
Tracey, that sounds great :-)
Ann Wilson says
I usually just drink water throughout the day. Before work, I do drink one cup of coffee with half & half and Keto vanilla syrup. Plus I drink some water as well. I have a refillable bottle I take to teach and drink at least two while there. I drink at least one (sometimes two) water bottle at the gym in the afternoon. In the evening, I am constantly sipping water.
Elana says
Ann, thanks for letting us in on how you sip!
Jennifer Dages says
I drink mostly water and keep a tall glass with water around all the time I am at home. I sometimes put a lemon quarter in it for a few days. My husband uses the drink packets at his work because it is very hot there and he loses much more electrolytes than I do.
Elana says
Jennifer, thanks for sharing your family’s hydration habits here!